Spicy Thai Cauliflower Fried Rice: A Healthy Alternative to Take-out

Spicy Thai Cauliflower Fried Rice: A Healthy Alternative to Take-out

This Spicy Thai Cauliflower Fried Rice tastes just like your favourite take-out but without the carbs!

What’s Wrong With Regular Fried Rice?

When I had borderline gestational diabetes during my pregnancy, I had to check my blood sugar after every meal and if it got too high I had to go for a walk or go up and down the stairs to get it back down again. The highest it ever got was when we ordered take-in at work one day from our favourite Thai place. I got Thai Fried Rice, which was so delicious but so blood-sugar-spiking. I remember being 8 months along, and pretty huge, going up and down the stairs like a crazy person. This recipe tastes almost as good as that take out and no stairs workouts required!!

How to Make Delicious, Nutty Cauliflower

Who doesn’t love cauliflower??! When I first started dating Scott, he told me that he hated cauliflower so much that it makes him gag and he never touches it. If that were true, it might have been a deal-breaker, but luckily what he meant was that he hated BOILED cauliflower. That I could work with. I never boil my cauliflower.

I think that cauliflower begs to be roasted in a hot oven to bring out the nutty flavour. Or… grated in the food processor and turned into a low-carb alternative to rice! I’m sure you have all gotten on the cauliflower rice bandwagon by now, right? (If not, do you live under a rock?) It has the same texture as rice without the nasty blood sugar spiking that causes diabetes, weight gain and screws up your hormones. What’s not to love!

I use this brand of chili garlic sauce, which is delicious. (Canadian link here) It is a very close match for the take-out I  used to love so much.

If you are serving this Spicy Thai Cauliflower Rice for guests, you can serve it in red pepper halves for a cute presentation.

Spicy Thai Cauliflower Rice
Spicy Thai Cauliflower Rice in Red Pepper Shells

Fun Facts About Cauliflower

  • Cauliflower contains sulforaphane, a compound that attacks cancer cells and slows the growth of tumors.
  • Cauliflower naturally has a genetic mutation that makes its flower large and edible, instead of beautiful.
  • In addition to white, it comes in green, orange and purple. Fun!

Spicy Thai Cauliflower Rice: Recipe Tips and Variations

The best thing about this cauliflower fried rice recipe is that it is very versatile. You can add whatever you like! I sometimes add snow peas, regular peas, green onion, shredded carrots, broccoli, corn or red pepper. I also love adding leftover chicken and making a meal out of it.

The Goddess Body Program

If you are losing weight on the Goddess Body Program, you can make this Spicy Cauliflower Fried Rice recipe during all phases. During the low calorie phase, just use a non-stick pan and skip the oil. My favourite non-stick pan is this copper pan (Canadian link here).

Please Comment Below!

Let me know if you try this recipe and how you liked it. Do you have a favourite cauliflower rice recipe? What else do you use chili garlic sauce for? (Isn’t it good!?!) What is another easy weeknight go-to meal your family loves? I’d love to hear from you!

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thai cauliflower fried rice
thai cauliflower fried rice

Spicy Thai Cauliflower Fried Rice


  • 1 head cauliflower
  • 2 tbsp sesame oil or coconut oil
  • 2 shallots, chopped
  • 1/2 jar chili garlic sauce


  1. In the food processor, use the grating blade and grate the cauliflower. You can also use the regular blade (or your blender) but be careful you don't process it into mush. I find using the grating blade the most fool-proof.
  2. In a pan over medium heat, heat up your oil and then add your cauliflower and chopped shallots. Cook for about 15 minutes, stirring occasionally.
  3. Add the chili garlic sauce. I usually do about 1/2 a jar, but Scott and I like it spicy! Adjust to your tastes. Cook for 5 additional minutes.
  4. Serve with a squeeze of lemon and a bit of cilantro.

If you’re looking for another delicious weeknight dinner recipe from My Flourless Kitchen, you might enjoy:

Jerk Chicken Wings

Cajun Chicken

Zoodles with Meatballs

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2 thoughts on “Spicy Thai Cauliflower Fried Rice: A Healthy Alternative to Take-out”

  • My husband will think he’s won the lottery with this dish!
    Thank you so much for posting such and amazing delicious dish 😄

    • You’re welcome Jen! Thanks for reading along! Let me know if you give it a try. I’d love to hear if you and your husband enjoyed it! 🙂

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