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Recipe Challenge: Cauliflower “Fried Rice”

Stefania Maurtua | Nutrition Specialist
/ March 16, 2023
cauliflower fried rice

If you are craving classic fried rice, but would like to reduce the amount of carbs and add more fiber, here is a great recipe! 

You can have this cauliflower “fried rice” as a side or as a complete meal if you add more protein, like chicken breast, tofu, or even fish. It is versatile and you adjust the type and amount of veggies.

Hope you enjoy it!

Cauliflower “Fried Rice”

Yields just over 5 cups (4 servings, ~1 ⅓  cup each)


  • 1 medium head, about 24 oz cauliflower, rinsed
  • 1 tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion, diced fine
  • 1/2 cup frozen green beans and carrots
  • 2 garlic cloves, minced
  • 5 scallions, diced, whites and greens separated
  • 3 tbsp low sodium soy sauce (or coconut aminos to further reduce the sodium) 


Remove the core and let the cauliflower dry completely.

  1. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice (don’t over process or it will get mushy). Set aside and repeat with the remaining cauliflower.
  2. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
  3. Heat a large saute pan or wok over medium heat and spray with oil.
  4. Add the eggs and cook, set aside.
  5. Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft. Raise the heat to medium-high.
  6. Add the cauliflower “rice” to the saute pan along with low sodium soy sauce or Coconut Aminos. 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.
  7. Add the egg then remove from heat and mix in scallion greens.

Cauliflower “Fried Rice” Nutrition

Per serving (1/4 recipe, or ~1 ⅓  cup): 119.4 calories, 5.3g fat, 12.3g carbohydrate (4.1g fiber), 8g protein

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