Oil-Free Cauliflower Fried “Rice”

Cauliflower Fried Rice – Healthy, Plant-Based, Oil-Free, Vegan, Paleo, Gluten-Free, Asian Stir-Fry Entree Recipe

Medium |  Servings: 4  |  Ready In: 20 minutes |  Yield: about 6 cups

Shredded cauliflower replaces rice in this faked-out Asian dinner recipe.  This healthy, grain-free, vegan dish is a great base for adding any stir-fried veggies, edamame, or baked tofu.  No more need for greasy take-out.  If you like this, you’ll love Quick Chinese Eggplant Stir-FryOil-Free Asian Quinoa Fried ‘Nice’, and 10 Minute Asian Shiitake Power Bowl.


  • 1 large head cauliflower (or 4 cups pre-shredded cauliflower “rice”)
  • 1 medium carrot, diced
  • 1 onion, diced
  • 1 tablespoon fresh ginger, minced
  • 2 teaspoons garlic, minced
  • 1/2 teaspoon red chili flake
  • 2 tablespoon miso paste
  • 1 tablespoon tamari (or soy-sauce)*

How it’s Done

To make the Cauliflower “Rice”: Trim off the leaves of the cauliflower (you can keep the stems and stalks) and cut into large pieces. Set up the grating blade on your Food Processor with the largest grate — the big holes should be facing up. Place the cauliflower chunks in your food processor and grate. You should have rice-like strands of cauliflower.

To make the Stir-fry: Heat a large non-stick pan or wok over medium high heat. No oil needed as long as you stay close to your pan and stir often.  For the first batch: Place the onions, and carrots into the pan and sauté 5-7 minutes.  When starting to brown around the edges, add the ginger, garlic, and red chili flake.  Sauté 1-2 more minutes, until aromatic.

Remove from the heat.  Return the pan to the heat and add 1/2 of the Cauliflower “Rice”.  Sauté 2-3 minutes, until brown around the edges.  Remove from the heat, and repeat with the remaining 1/2 of the Cauliflower “Rice”.

To finish the dish:  Add the cooked onion mixture and first batch of cooked Cauliflower “Rice” to the pan and sauté till hot.  Season with tamari in the last seconds of cooking.  Serve immediately.

Yield: About 6 cups

Cauliflower Fried Rice – Healthy, Plant-Based, Oil-Free, Vegan, Paleo, Gluten-Free, Asian Stir-Fry Entree Recipe

Chef’s Tips

No food processor? Use a box grater to shred the cauliflower.

Clean Out the Fridge: Use any of your favorite veggies in this stir-fry.  Bell peppers, spinach, onion, and pea pods are all great mix-in.  This is a perfect end-of-week meal to clean out your fridge.

Freezer Shortcut:  Many grocers now carry cauliflower rice in the freezer section.  It’s much cheaper than the stuff in the fresh produce section. Grab a bag and keep it on hand so you can whip up this recipe any time you’re short on time – or don’t feel like pulling out the food processor.

Gluten-Free: Tamari is naturally gluten-free.  However, miso paste can be made using wheat and barley.  To be 100% gluten-free, use “Certified Gluten-Free” Miso.

Soy-Free Tips: Tamari is a gluten-free version of soy sauce.  If you need to avoid soy, you can use coconut aminos.

Watch the Cooking Video:

Nutrition Facts

Serving size: 1/4 of a recipe (about 1 1/2 cups).

Calories 80.28
Calories From Fat (8%) 6.78
% Daily Value

  • Total Fat 0.8g 1%
  • Saturated Fat 0.18g <1%
  • Cholesterol 0mg 0%
  • Sodium 288.53mg 12%
  • Potassium 743.5mg 21%
  • Total Carbohydrates 16.3g 5%
  • Fiber 5.34g 21%
  • Sugar 6.23g
  • Protein 5.07g 10%
  • Calcium 104.82mg 10%
  • Iron 62.72mg 348%
  • Vitamin A 2550.25IU 51%
  • Vitamin C 0.15mg <1%

Shopping and Gear List

  • Morton & Bassett Chili Flakes Red, 1.3 ounce
  • San-J Tamari Gluten Free Soy Sauce, Black Bottle, 10 Ounce


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