Crockpot Cauliflower Fried Rice

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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!

Crockpot Cauliflower Fried Rice

Stay skinny with this pseudo fried rice that is appetizing and nutritious.
Prep Time15 mins
Cook Time2 hrs
Total Time2 hrs 15 mins
Course: Dinner, Side Dish
Cuisine: Asian
Keyword: Diabetic-Friendly, Low-Carb, Slow Cooker
Servings: 4 people
Calories: 172kcal
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) 


Serving: 2cups | Calories: 172kcal | Carbohydrates: 22g | Protein: 13g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 92mg | Sodium: 405mg | Fiber: 8g | Sugar: 6g
SmartPoints (Freestyle): 5

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17 Comments on "Crockpot Cauliflower Fried Rice"

  1. Robin  October 25, 2014

    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!

    • SkinnyMs  October 27, 2014

      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.

  2. Ricki  January 30, 2017

    How long does this take on the stovetop?

    • Gale Compton  January 30, 2017

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

  3. Elisabeth  February 3, 2017

    Now that raw cauliflower rice is available to purchase, how much do I need?

    • Nichole Furlong  February 4, 2017

      Hi Elisabeth, you would need about 6 to 7 cups of the pre-cut cauliflower rice.

  4. Michelle  January 26, 2018

    How much would the nutritional info change if not using the meat?

    • Gale Compton  January 27, 2018

      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.

  5. Connie  May 24, 2018

    Do you recommend in preparing this and then freeze it? Thank you

    • Gale Compton  May 24, 2018

      Connie, Preparing the base recipe then freezing should work.

  6. Angela  January 4, 2019

    Has anyone ever tried a different meat? Diced chicken breast?

  7. Hale  March 22, 2019

    How long does this last in the fridge?

    • Gale Compton  March 23, 2019

      It will last a few days in the fridge, but can also be frozen.

  8. Jamie  April 23, 2019

    Where are 5 freestyle points coming from? It all looks like 0 points, unless you use the optional ham.

    • Nichole Furlong  April 26, 2019

      Hi Jamie, this recipe is 0 points and has been updated.

  9. Richard  August 25, 2019

    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?

    • Nichole Furlong  August 25, 2019

      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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