Cauliflower Fried Rice Recipe: Flavorful Low-Carb Stir-Fry

During our trip to Hawaii nearly every lunch and dinner plate arrived with two large scoops of white rice. At first we brought the extra rice back to our condo and turned it into fried rice. By the end of the trip we were tired of rice and even paid extra to swap it out for alternatives.

My husband Alex recently wrote a tasty fried rice post on his blog. A friend asked how to make pineapple fried rice with spam, which inspired me to create a low‑carb Hawaiian version using cauliflower rice. For Hawaiian cauliflower fried rice, substitute cooked white rice with cauliflower rice, use spam for the protein, and add diced pineapple for a sweet, tropical note.

Hawaiian cauliflower fried rice with spam and pineapple.

Cauliflower rice—simply grated or pulsed cauliflower—is an excellent substitute for white rice: far lower in calories and carbohydrates while adding fiber and vitamins. A cup of cauliflower rice has roughly 25 calories and about 5 g of carbs compared with around 200 calories and 41 g of carbs for a cup of cooked white rice.

Tips for making cauliflower fried rice

Cauliflower rice

Cauliflower rice is widely available frozen, but making your own with a food processor is quick and easy. Use short pulses with the metal blade to keep small, rice‑like pieces instead of mush. Process florets and stems separately for more even texture. A coarse grater gives a different, slightly coarser appearance if you prefer to do it by hand. If you don’t have a food processor, a box grater works well too.

Pineapple

Serving the fried rice in a pineapple half makes a beautiful presentation. I often hollow out half a pineapple and use the shell as a bowl—visually appealing and fitting for a Hawaiian theme.

Vegetables

Choose vibrant vegetables for color and freshness. Avoid overcooking them so they stay bright and retain a bit of crunch. Common additions are diced carrots, peas, corn, and onions.

Toppings

Texture matters. For this cauliflower version I like to add finely shredded iceberg lettuce right before serving for crispness, plus roasted pumpkin seeds and fried shallots for extra crunch and flavor. Adjust toppings to your taste.

Easy fried rice (reference recipe)

Ingredients (for classic fried rice)

• 500 grams cooked and refrigerated rice (for cauliflower version, substitute equal volume of cauliflower rice)
• 100 g corn (fresh or frozen)
• 100 g frozen peas
• 100 g diced carrots (fresh or frozen)
• 100 g diced onion
• 100 g chopped protein (spam works well for Hawaiian style)
• 3 large eggs, scrambled and chopped
• 1 Tbsp cooking oil
• 1 Tbsp light soy sauce (or to taste)
• ½ tsp salt
• ¼ tsp sugar
• ½ tsp chicken bouillon powder (optional)

Instructions (adapt for cauliflower rice)

Prep the day before (recommended for rice)

• Cook the rice and chill it uncovered in the refrigerator so it dries slightly. For cauliflower rice, you can make it fresh or chill briefly to remove excess moisture.

Prep before cooking

• Dice the vegetables and protein (slice spam into small cubes if using).
• Scramble and roughly chop the eggs.

Cook

• Preheat a wok or large skillet over medium heat and add oil.
• Add carrots, onions and protein first since they take longer to soften.
• Cook for about 2 minutes until vegetables are tender but still bright.
• Add corn and the rice (or cauliflower rice) and stir to combine. If using cauliflower rice, cook just until heated through—about 2–3 minutes.
• Add soy sauce, salt, sugar and chicken bouillon powder (if using). Taste and adjust seasonings.
• Add the eggs last so they retain color and texture.
• Serve immediately with your preferred toppings: shredded iceberg, roasted pumpkin seeds, fried shallots, or fresh scallions.

Nutrition (classic rice reference)

Per recipe estimate: Calories 640 kcal; Carbohydrates 114 g; Protein 22 g; Fat 10 g; Fiber 5 g. Using cauliflower rice will substantially reduce carbs and calories per serving.