Cauliflower Fried Rice


One awesome way to boost your veggie intake is with cauliflower rice, which is a fantastic option if you’re following a lower-carb way of eating.

It’s actually much easier to make at home than you might think. You can make it in a BLENDER. There’s a trick to it, though, which involves adding water!

Blender Cauliflower Rice

  • Cauliflower head, cut into small florets
  • About 1-2 cups of water

1. Place the cauliflower florets in a blender (a high-speed blender like Vitamix or Blendtec works best). Fill it up about halfway, and then pour the water over the florets until they are covered and start to float above the blender blades.

2. Next, pulse the blender so the cauliflower forms a rice-like texture. This will probably take 6-7 “pulses.”

3. Drain the cauliflower into a strainer, and pat dry.  Voila!

Once that’s done, try making this recipe … which has even more veggies.

Cauliflower Fried Rice

Serving Size: 4

Cauliflower Fried Rice


  • Cooking spray
  • 2 eggs
  • Pinch of salt
  • 1 tbsp sesame oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • ½ cup (75 g) frozen peas,corn and carrots
  • Cauliflower rice (from recipe above)
  • 3 tbsp coconut aminos (or gluten-free soy sauce)


  1. Heat a large saute pan over medium heat and spray with cooking spray.
  2. Whisk the egg in a small bowl and add salt. Pour into the saute pan and cook until set, and then remove from the pan, setting aside for later.
  3. Add the sesame oil and saute onions, garlic, peas and carrots until they start to get soft, 4-5 minutes. Raise the heat to medium-high and add the cauliflower rice to the pan, along with the coconut aminos (or soy sauce).
  4. Stir together, and then cover the pan and cook for 5 minutes, stirring occasionally. The cauliflower should become crispy on the outside.
  5. Stir in the egg and remove from heat to serve.

There’s so much you can do with raw cauliflower rice! If you decide not to try the cauliflower fried rice recipe, it can be steamed (on the stove or in the microwave), tossed into stir-frys, and used as a replacement for cooked rice in many recipes.

(BONUS! You also can do this broccoli.)

Once you master the technique for your particular blender, you can make bulk batches and freeze them in Zip-loc bags for future use.

Pretty cool, right? And so much cheaper than buying it already prepared.

Give this a try and let me know what you think! I always love hearing from you 🙂

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