Home / Meals / Cauliflower Fried Rice
3 March, 2015

Cauliflower Fried Rice

Posted in : Meals, Vegetarian on by : rereinke@yahoo.com Tags: , , ,

This recipe is a great alternative for traditional fried rice! The way the cauliflower is cooked, combined with the right ingredients really tricks your brain into thinking you’re eating rice. A traditional serving of fried rice contains 260 calories, a serving of cauliflower fried rice contains 108 calories. You can use any combination of vegetables, I would just recommend making it colorful and fun. Once you have made this recipe more than once it really can become a 30 minute meal which is great for weeknights!

For this particular plating I did not have time to use chicken, however you can add a grilled chicken breast and add 120 calories to the nutrition information.

Cauliflower Fried Rice


1 medium head cauliflower, rinsed

1 tbsp sesame oil

2 egg whites

pinch of salt and pepper

crushed red pepper flakes or chili paste (this can be omitted if you do not prefer spicy flavor)

cooking spray

1 small onion, diced

1/2 cup shredded or diced carrots

2 garlic cloves, minced

5 scallions sliced

1 red pepper sliced

10 broccoli florets chopped (could also use peas, zucchini, or any type of green vegetable)

4 T low sodium soy sauce


Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside. Prepare all your vegetables to the desired size for cooking. See my kitchen tip “Red Pepper” on how to properly cut a pepper.

Califlower Rice Vegtables

Combine egg whites in a small bowl and beat with a fork. Season with salt. Heat a large sauté pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside. Add the sesame oil and sauté onions, garlic, red pepper, carrots and broccoli about 6 to 7 minutes, or until soft. Raise the heat to medium-high. Add the cauliflower “rice” to the sauté pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg and pepper flakes to taste, then remove from heat. If you choose to add chicken, top with grilled chicken. May want to top with additional soy sauce and Sriracha.

Califlower Fried Rice Process

As plated 110 calories

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