Meet Alex Caspero
Alex Caspero is a Registered Dietitian, New York Times Bestselling Plant-Based Chef and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
This vegan cauliflower fried rice is such a great dish to make if you are cutting back on grains, carbs, or trying to eat more veggies. With just 25 minutes of your time and few ingredients in your fridge, you can a delicious low-carb and gluten-free dinner to serve your family. Highly recommend!
I know it’s taken me forever to get on the ‘cauliflower rice’ train, but I’m here. I’m on and we’re going for a ride.
To be fair, I was still getting over the previous decade’s obsession with turning cauliflower into mashed potatoes; a dish that will forever be associated with my mother, the South Beach Diet cookbook, and the disappointment that mashed cauliflower doesn’t really taste like creamy mashed potatoes.
Now here we are, 10 years later and cauliflower is BAAAACK. I was a bit skeptical that finely ground cauliflower could actually taste like rice. Like, fool me once, shame on you. But fool me twice? I was planning for a similar experience to the infamous potato incident.
Wrong. So wrong. Finely minced cauliflower stir-fried with crispy sesame tofu, vegetables, and ginger-soy sauce is so incredibly similar to traditional fried rice I had to tell BL that he was eating cauliflower, without a grain of rice in sight.
The same man who will pick out every tiny piece of kale in any dish I have ever served him was downing bowl after bowl of this cauliflower fried rice. So, picky husband approved and I’m assuming, my 3-year-old toddler approved.
Besides being a nutrient-dense, flavor-packed meal, the entire dish comes together in less than 30 minutes. I know this cauliflower fried rice will be a regular rotation in our house.
Fast, easy, and healthy food –> ready, set, go.
This recipe for vegan cauliflower fried rice is not only incredibly simple but incredibly delicious! It is just as good as traditional fried rice, only it’s vegan and it’s healthier.
This cauliflower rice recipe is a fast and easy meal that I love to whip up during the week. It doesn’t require any boiling since no rice is involved, which cuts the process by half! I also love to make any kind of dish that allows me to get in an extra serving of veggies.
By using cauliflower ricer instead of regular white rice, you are cutting your carb intake as well as getting in an extra-large serving of vegetables. That’s what I call a deal!
I love to eat this fried cauliflower rice as a main course all on its own. It is packed with flavor and is very filling if you double up on the serving size. But, it goes great with a variety of other dishes as well.
I like to eat this General Tso’s cauliflower chicken on top of this cauliflower rice for a hearty dinner. Or, this crispy garlic tofu stir-fry if I am feeling like a protein-packed dinner.
This cauliflower rice would also be a tasty side when served with this mushroom wonton soup.
No matter what you eat it with or how you serve it, this cauliflower fried rice is a great recipe to have around!
If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge. I absolutely love seeing your creations. Happy cooking!
PrintEasy Vegan Cauliflower Fried Rice! Ready in less than 20 minutes, low-calorie, low-fat, low-carb and DELICIOUS! Vegan and Gluten-Free.
Tag @delishknowledge on Instagram and hashtag it #delishknowledge
(22 comments) leave a comment
WOW! Made this last night and it was a huge hit! We added some mushrooms and white onions and lima beans since we didnt have peas. Even better as leftovers! Will be adding to our “favorite” list of recipes! Thank you!
★★★★★
How many calories per portion?
Would frozen rice cauliflower work?
It should, might be more watery, so adjust as you need to for cooking time. Come back and let us know!
It turned out great!!!! I adjusted the cooking time like suggested, and I had no problems with the consistency in the finished product! My family loved it! Thanks!
Awesome, thanks Christina!
Could I use Tempeh substitute for the Tofu, or is there another ingredient better suited?
Hi Ameena, sure! I don’t see why you couldn’t use tempeh instead.
one more question do you know the serving size?
How many carbs does this dish have? Calories?
Do you have the nutritional breakdown for this recipe? Sounds delish
This is delicious. BUT, I take issue with your time estimates. Having made this twice now, I can attest that this takes 50-60 minutes to prep and cook.
Ricing the cauliflower takes 10 minutes on it’s own. You need a lot more than 5 minutes to prep the garlic, ginger, scallions, tofu, carrots, and peas.
And I say this as an experienced cook.
BUT, it really is delicious. As long as you have an hour, it’s fantastic.
I’m new to healthy eating, trying to break my 48-year habit of sugar-addicted bingeing, and I found your recipe for the cauliflower fried rice online. We tried it last night and I was really, really happy with the results. I didn’t feel like I was compromising on taste, which is usually the case when I eat healthier. Thanks for putting so much creativity into your work and for sharing your culinary talents!
★★★★★
Thanks Leigh! Thanks so much for the comment!
I still have yet to actually make it too- well a legit version, now I have a base- thanks! PS Love you compared your husbands approval with a 3 year old toddlers 🙂
Cauliflower rice is the best, I love that you can make it so quickly and easily!