Grain-Free Cauliflower Fried Rice

Grain-Free Cauliflower Fried Rice

After following a strict SCD diet for over 5 years, we have begun to add a few new foods into our ‘legal’ ingredient list. One of our favorites has been coconut aminos. Though I use these new ingredients sparingly, our daughter’s belly seems to tolerate coconut aminos just fine. And that makes me so happy because boy! did I miss those Asian flavors?! This Grain-Free Cauliflower Fried Rice is so healthy, easy and packed with flavor! It is the perfect dish to highlight our new-found “legal” ingredient.

Easy and Ready to Eat in Minutes

Gather and chop the base veggies.

Add veggies, a couple eggs and our favorite new Asian seasoning- coconut aminos- and stir fry.

Grain-Free Cauliflower Fried Rice: Main dish or Side dish?

The great news is, this dish can be eaten as a main dish or side dish. I love this dish because it is so versatile. Add extra protein to make this dish a complete meal. Switch out the veggie combo to suit whatever you have in the fridge. Any way we’ve modified it, this dish remains a family favorite! The picture below shows grain-free cauliflower rice as a side dish with seared tuna. However, we often make this a one dish dinner and add chicken breast or ground pork right in the pan with the veggies. Check out these other customizable options:

Main Dish Modifications

  • Add chicken breast
  • Add ground chicken, pork or turkey
  • Add shrimp
  • Add chickpeas
  • Add more veggies. (Not all protein must be meat!) See which veggies pack the most protein per serving HERE.

Customize the Veggie Combo

  • Try adding peas, peppers, zucchini or anything you may have in the fridge.
  • Finish with extra green onion, parsley or cilantro and a squeeze of lime.
  • Make sure the cooking time is about the same for all of your veggies.

Did you know that a medium head of caulflower contains over 11 grams of protein. A large head boasts over 16 grams!

Cauliflower is a grain-free girl’s best friend

Cauliflower is low in carbs, high in fiber, touts a fair amount of protein and can be used in so many ways. It takes on whatever flavor you season it with and, because frozen cauliflower rice can be found in every grocery store, its preparation can be quick and easy. It’s no wonder why cauliflower dishes have been a staple of ours while on the SCD diet. Check out our other cauliflower favorites: Quick and Easy Cauliflower Rice and Creamy Cauliflower Mash.

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Grain-Free Cauliflower Fried Rice

  • Author: Kristi McCollom
  • Total Time: 30 minutes
  • Yield: 4 servings 1x


Low carb but packed with flavor- this Grain-Free Cauliflower Fried Rice is better than take-out!  Enjoy as a side dish or add extra protein to make it a one dish meal.  Either way this fried rice is quick, easy and will be the star of your plate!



1 medium head of fresh cauliflower or 1 10-12 oz package of frozen cauliflower

1 Tbsp garlic (2 large cloves)- minced

1 Tbsp fresh ginger (1/2 in nub)- minced

1/3 cup carrots- chopped small

1/3 white or yellow onion- chopped small

1/3 cup peas or sugar snap/snow peas (or any other veggie you prefer)- chopped small

2 green onions- chopped

2 eggs

2 Tbsp coconut aminos

1 tsp toasted sesame oil

1/4 tsp salt plus more to taste

additional green onion, lime wedges, cilantro, parsley for serving (optional but recommended)


  1. If using fresh cauliflower, place florettes in a food processor and chop until they become ‘rice’ sized.
  2. Heat 1 Tbsp olive oil in a large skillet.
  3. **If using a protein i.e. chicken breast, ground meat, etc, cook the meat with desired amount of salt and pepper in the skillet.  Once done remove from the pan and set aside.**
  4. Sautee garlic and ginger for 1 minute until fragrant.
  5. Add white/yellow onion, sugar snap/snow peas and carrots.  Sautee for 4-5 minutes until veggies have softened a bit.
  6. Add cauliflower and sautee another 4-5 minutes until tender.  If using frozen cauliflower, sautee until the liquid has all been absorbed.
  7. Scramble 2 eggs in a small bowl.  Move the veggies to the side and cook the eggs until almost done.  Stir eggs and veggies together.
  8. **At this point add cooked meat that was previous set aside back into the pan.**
  9. Add 2 Tbsp coconut aminos, 1 tsp toasted sesame oil and chopped 2 green onions.  Stir together and let everything cook and blend together for 2 minutes.  Taste and add salt/pepper if desired.
  10. Serve with additional green onion, cilantro or parsley and lime wedges.  (All of the toppings are necessary in my opinion! 🙂 )


Store leftovers in an airtight container in the fridge.  It still tastes amazing the next day.

If adding meat to the dish, you may want to add an additional Tbsp of coconut aminos.  Taste and adjust to your preferences.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes

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