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Cauliflower Fried Rice

This cauliflower fried rice looks and tastes exactly like fried rice, but thankfully without the calorie density.

Making Asian food macro-friendly is almost too easy.  It’s meat and veggies and some sauces.  The main culprit to look out for are the sauces. I have to get a little creative to maneuver around the sweet sauces sometimes, but on the whole, it’s a cake walk to macro-hack.  We’ve done it with Chicken Teriyaki here and General Tso’s Chicken on the meal plan recently.

cauliflower fried rice

Making fried rice macro-friendly though?  Now, that’s a different story.  How do you macro-hack a grain-based side dish?  You flip it to cauliflower, of course. 🙂  I’ve used this cauliflower fried recipe twice in our meal plans because it’s soooo good AND tried it on my kids and non-macro muggles.  😉  It’s been a huge hit in every circumstance.  And now that cauliflower rice is available in steamer bags, it’s about as quick and easy as they come. You can find it any of your local grocery stores. Just to name a few: Aldi, Sam’s, Costco, Walmart, Kroger, Ingles, Publix, Trader Joe’s, Whole Foods. Plus, so many more. There is no excuse to switch your grain of choice over to riced cauliflower.

Wait, how do you make cauliflower into rice?

No, problem. It’s pretty simple! You cut the cauliflower into florets, then place a few pieces at a time in the food processor and pulse a few times until it resembles rice. You don’t want to put too much in the food processor as it will over-process it. Don’t have a food processor? Just continue to chop the cauliflower into tiny, tiny little pieces.

I hope you’ll love this cauliflower fried rice recipe as much as we all have. 

cauliflower fried rice


Cauli Fried Rice

Cauli Fried Rice

Yield: 8


  • 1 bag frozen riced cauliflower (or rice 4 cups of your own); Green Giant is my fave
  • 1 bag frozen cauliflower w/ veggies (onions, peas, and carrots usually) (or rice 4 cups of your own and add mixed veggies); Green Giant here too
  • 2 eggs (truth in advertising, I usually do 3 but macros are figured for 2 #meatheadproblems)
  • 1-2 tbsp low sodium soy sauce
  • 1 tsp ginger (I use the squeezy stuff from the produce section)
  • to taste red pepper flakes or sriracha (optional, to desired heat preference)
  • 1 tbsp butter


  1. Melt butter in pan.
  2. Add all ingredients to skillet on high heat. (no need to thaw or heat riced cauliflower)
  3. Cook until veggies are warm and eggs are cooked through.



Vegetarian:  Absolutely!

Gluten Free:  Yep!  Be careful with sauces, but you should be in the clear.

Dairy Free:  Use olive or coconut oil in place of butter and you're good to go!

As always, if you make it as-is, feel free to use my math in MFP: MacroEd Cauliflower Fried Rice

Nutrition Information:
Serving Size: 1/8 of recipe
Amount Per Serving: Calories: 88Total Fat: 3gCarbohydrates: 11gProtein: 4g

Be sure to show me your creations by using our hashtag #getmacroed.  It makes my day to see my recipes in your kitchen and you never know when I might feature one of yours!

All the best,

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