Easy Family Meals / Main Dishes / Side Dishes

Cauliflower Fried Rice with Turmeric

Here is a healthy, low-carb twist on traditional fried rice. Made with cauliflower instead of rice, it looks and tastes like real ‘fried rice’. A much lighter version using turmeric, ginger and garlic to add flavour. The turmeric gives the rice a lovely golden yellow colour too.

The Cauliflower Fried Rice with Turmeric is in a serving bowl on a folded napkin with bowls and salt in the background.

This is a great substitute for fried rice especially if you want a lower carb option. It is a very versatile dish that can be served on its own as a meal, or as an accompaniment to other dishes like curries, marinated meats or chicken, and even seafood. We often serve this alongside Asian or Indian marinated meats or with seafood.

If you are serving this dish on its own as a meal, you can also add some protein like bacon, chopped chicken, prawns or a combination of these to the frying pan at the start of the cooking process (once the carrots have cooked through). Continue to cook the proteins and other vegetables completely, before adding the cauliflower as the cauliflower will only take 5 minutes to be ready.

A close up of the Cauliflower Fried Rice in a serving bowl.

What is Cauliflower Rice?

Cauliflower rice is made by processing cauliflower florets and tender stems in a food processor until they resemble the size of rice grains. You can do this using the grating disc, or like me, simply use the pulse button to process in short bursts. If you don’t have access to a food processor, then you can use a grater. The cauliflower rice takes a very short time to cook and like rice, they absorb a lot of the flavours that they are cooked with.

The Cauliflower Fried Rice is served here with Moreton Bay Bugs on top in two bowls, ready to be eaten.
Served here with pan fried Moreton Bay Bug Meat.

Ingredients to make Cauliflower Fried Rice with Turmeric

  • Oil – peanut, canola or vegetable oil
  • Onion
  • Garlic
  • Fresh Ginger
  • Fresh Turmeric or Turmeric powder
  • Carrots – I like to use fresh carrots, but you can use frozen diced carrots if you prefer
  • Green Beans – I like to use fresh green beans, but if you like you can substitute with frozen peas.
  • Red Capsicum – optional
  • Chillies – I use green chillies mostly but either green or red long chillies can be used for this. Put as little or as much according to preference.
  • Spring Onions – use the white and green parts.
  • Cauliflower rice – make this using the tender stem and florets. Discard the tough core and leaves.
  • Bacon – optional. I sometimes add 100g chopped bacon to flavour the rice.
  • Eggs – optional but they add a nice texture to the dish. I like to add the whisked eggs to the pan at the end of the cook which is how I always cook it in fried rice. If you prefer, you can cook them beforehand as a soft omelette and chop them up before adding to the finished dish.
  • Soy Sauce, Mirin, Oyster Sauce – all add great flavour to the rice.
  • Vegetable or Chicken Stock powder – only 1/4 tsp is added but again, it helps build the flavour.
  • White pepper
All the vegetables except the cauliflower is sauteeing in a frying pan.
Everything in this recipe is cooked completely before adding the cauliflower rice as once it is added, the dish is ready in 5 minutes.
The Cauliflower Fried Rice with Turmeric is in a green ceramic bowl on a table with a serving spoon. In the background are 3 stacked bowls and a pinch bowl of salt.
The prepared Cauliflower Fried Rice with Turmeric is in a salad bowl with a serving spoon.

Cauliflower Fried Rice with Turmeric

Here is a healthy, low-carb twist on traditional fried rice. Made with cauliflower instead of rice, it looks and tastes like real 'fried rice'. A much lighter version using turmeric, ginger and garlic to add flavour. The turmeric gives the rice a lovely golden yellow colour too.
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Main Course, Side Dish
Cuisine: American Chinese, Asian, Australian
Keyword: cauliflower, cauliflower fried rice, cauliflower rice, low carb, turmeric cauliflower fried rice
Servings: 6
Calories: 142kcal
Author: Katrina | Katy’s Food Finds


  • Wok or Frying Pan


  • 2 tbsp peanut oil
  • 1 small onion finely chopped
  • 2 medium carrots finely diced
  • 200 g green beans thinly sliced
  • 1/4 red capsicum (optional) finely diced
  • 1/4 tsp vegetable or chicken stock powder or add 100g bacon (see notes)
  • 3 garlic cloves crushed or finely chopped
  • 1 tbsp grated fresh ginger
  • 1 tsp grated fresh turmeric or 1/2 tsp ground turmeric powder
  • 2 long green chillies finely chopped (or long red chillies)
  • 4 spring onions chopped finely (white and green parts)
  • 500 g cauliflower rice (5 cups) from a medium sized (1.4 kilo) cauliflower – remove leaves and tough centre core
  • 2 eggs lightly whisked (optional)
  • sea salt for seasoning if required


  • 25 ml light soy sauce or tamari (not dark soy sauce)
  • 15 ml mirin
  • 15 ml oyster sauce (optional)
  • 2 tsp sesame oil
  • 1/4 tsp ground white pepper


  • Place a frying pan or wok over medium high heat and add the oil. Place the onions and carrots in and cook for 5 minutes stirring often.
    Add beans and capsicum. Cook a further 5 minutes. At this stage the vegetables should all be softening. Cook a little longer if required.
    Add the stock powder (or bacon), garlic, ginger, turmeric, chillies and spring onions and cook for a further 3 minutes. Make sure all the vegetables are now cooked (especially the carrots) before proceeding.
    Add the cauliflower rice and sauce and stir together to combine everything. Cook for 5 minutes, stirring often to reduce the sauce and allow the cauliflower to become tender but not mushy.
    Move the cauliflower rice to one side to make space in the pan, and pour in the lightly whisked eggs. Let it set for 15 seconds and then stir it around so it scrambles. Once it is just scrambled and cooked, mix it in with the cauliflower rice.
    Taste and season with salt if required. Serve immediately.
    Store in the fridge in a sealed container for up to 3 days or freeze for up to 1 month.
    Serves 6 as a side dish or 3-4 as a main meal (see notes).


I have included the option to use either stock powder (chicken or vegetable stock powder) or bacon. This gives an option for vegetarians.
This recipe serves 6 people as a side dish or 3-4 people as a main course. As mentioned earlier in this post, you can also add extra protein into the cooking process as well. I will sometimes add chopped prawns and/or chicken (chopped chicken thigh fillets) if serving this dish as a main meal. I add the chicken pieces when I add the beans, and I add the prawn meat once the chicken and vegetables are cooked, before adding the cauliflower rice. If using chicken, make sure it is completely cooked before adding the cauliflower. Cook the prawns until they are just ready, then add the cauliflower rice and continue with the recipe.
Garnishes: serve the dish as is, however you can reserve some of the chopped spring onion greens and sprinkle them over the dish. I sometimes also sprinkle over a few toasted sesame seeds.


Calories: 142kcal | Carbohydrates: 14g | Protein: 5g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 55mg | Sodium: 455mg | Potassium: 479mg | Fiber: 4g | Sugar: 6g | Vitamin A: 3941IU | Vitamin C: 57mg | Calcium: 58mg | Iron: 1mg
Have you cooked one of my recipes? I’d love you to tag me @katysfoodfinds or #katysfoodfinds!


  • Mike Coe
    April 22, 2021 at 2:22 pm

    5 stars
    Tried this fried rice recipe tonight – so tasty and yet so healthy. I used crispy fried bacon which added a bit of crunch. Will definitely be cooking this again – the cauli is great for my waistline ;). We had this with honey mustard chicken and they complimented each other perfectly. Thanks Katrina.

    • Katrina
      June 3, 2021 at 11:16 am

      The addition of the bacon sounds delicious. So glad you enjoyed this recipe and yes the cauliflower rice is better for the waistline haha. I also make this with prawns, chinese sausage and egg (like a fried rice) and thats really good too. x


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