Go Back
+ servings
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!