Crockpot Cauliflower Fried Rice

4.42 from 12 votes

This simple side dish uses Cauliflower instead of rice for a delicious take-out classic made healthy!

Looking for a delicious side dish that’s as skinny as you are? This crockpot fried rice doesn’t have any rice at all! Instead, cauliflower florets are pulsed in a food processor until they resemble rice. Simmered until tender in a delicious garlic-ginger sauce, then tossed with frozen veggies, fresh green onions, and vibrant cilantro, this dish will have you delighted over dinner. Better yet, it’ll leave your body feeling full on take-out, without any of the guilt!

4.42 from 12 votes

Crockpot Cauliflower Fried Rice

Stay skinny with this pseudo fried rice that is appetizing and nutritious.
Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes
Yield 4 people
Serving Size 2 cups
Course Dinner, Side Dish
Cuisine Asian
Author SkinnyMs.


  • 2 heads cauliflower
  • 2 tablespoons ginger-garlic puree or fresh garlic and ginger root, peeled and minced
  • 1/2 cup vegetable broth
  • 2 eggs
  • 1 cup vegetable mix frozen
  • 1/2 cup Boars Head turkey ham diced, optional
  • 1/4 cup green onions diced
  • 1/4 cup cilantro optional
  • 2 tablespoons soy sauce lite (low-sodium), to taste


  • Cut the florets off each head of cauliflower. Discard stems. Place the florets in a large food processor. Pulse until finely crumbled.
  • In a large crockpot, add cauliflower crumbs, ginger-garlic puree, and vegetable broth. Cover and cook on high for 2 hours, or on low for 3-4 hours.
  • Thirty minutes before serving, whisk the eggs together and scramble them in a skillet. Add eggs, frozen veggies, and diced turkey ham (if desired) to the crockpot. Allow to cook for 30 minutes more, or until the frozen veggies are warm. Stir in green onions and cilantro. Drizzle with soy sauce to taste. Serve and enjoy!


*Smaller serving size (as a side dish) Yields: 8 servings | Serving Size: 1 cup | Calories: 86 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 46 mg | Sodium: 201 mg | Carbohydrates: 11 g | Dietary Fiber: 4 g | Sugars: 3 g | Protein: 7 g | SmartPoints (Freestyle): 3
*Nutrition facts below are for larger serving size (as an entrée) 

Nutrition Information

Serving: 2cups | Calories: 172kcal | Carbohydrates: 22g | Protein: 13g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 92mg | Sodium: 405mg | Fiber: 8g | Sugar: 6g |
SmartPoints (Freestyle): 5
Keywords Diabetic-Friendly, Low-Carb, Slow Cooker

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. Can you just use garlic puree or minced garlic or is there a good substitute? I do not like the flavor of ginger at all. Otherwise, this looks like something I would like to try to make. Thanks!

    1. Robin, Yes you can just use the garlic. The ginger doesn't even really need a substitute, though if you are looking for a bit of spiciness you can add a touch of cayenne pepper.

    1. Ricki, Cook the cauliflower about 10 minutes on the stovetop then following the remaining directions. 🙂

    1. Michelle, It would bring the cholesterol to ZERO. Please use an online site to calculate the exact changes. “My Fitness Pal” has an online calculator.

  2. I made this last night. Completely bland on its own. I suggest you start with 1 head of cauliflower. Working 2 makes it SUPER bland. Even after i put some soy sauce on it, super bland with soy sauce. The cauliflower and the mixed veggies takes away all of the ginger-garlic taste.
    It needs something bad, so in my bowl i dropped a little wasabi sauce in it. But Bland was still there.
    Any clues what to add for flavor?

    1. Hi Richard, sorry to hear you thought the recipe was bland. Everyone has different preferences, please feel free to adjust spices and seasonings to fit your personal taste.

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