Cauliflower Fried Rice

Cauliflower Fried Rice

This recipe provides an easy way to lighten up dinner. Cauliflower rice is a low-carb option for rice. Fried rice is a great choice as a side dish for dinner. You can add in some cooked chicken, bacon, or even ground beef or turkey to turn it into a full-on dinner!  This cauliflower rice is my go-to to side dish to make those meals feel complete. Give it a try!


1 med. head cauliflower (about 2 ½ pounds), cut into large florets

(Or buy it in the frozen section – all ready to go!)

Cauliflower Fried Rice

1 tablespoon extra-virgin olive oil

1 clove of garlic, chopped

2 tablespoons fresh ginger, grated

1 red bell pepper, cut into ¼-inch pieces

1 yellow bell pepper, cut ¼-inch pieces

2 tablespoons low-sodium soy sauce

1 large bok choy

4 scallions, thinly sliced

1 large egg, beaten (I leave this OUT)

¼ cup fresh cilantro, chopped

Directions: How to make cauliflower fried rice

  • Put half the cauliflower florets into a food processor.
  • Pulse until chopped into very small pieces and pour into a bowl. Repeat with the remaining cauliflower.
  • Heat the oil over medium-high heat in a large, high-sided skillet or wide-bottomed pot.
  • Add the garlic and ginger and cook, stirring until fragrant, for about 30 seconds.
  • Stir in the red and yellow bell peppers, followed by the chopped cauliflower, bok choy, and soy sauce.
  • Cook, stirring often until the vegetables are just tender, 6 to 8 minutes.
  • Add the scallions, and stir until heated through about 1 minute.
  • Make a 5-inch-wide well in the center of the vegetable mix and pour in the beaten egg.
  • Use a silicone spatula to combine the vegetables with the egg.
  • Fold in the cilantro and serve.

Benefits of this recipe: Cauliflower Fried Rice

If you love fried rice but don’t enjoy the carb count that comes with it, you’ll love this healthy Cauliflower Fried Rice recipe. It’s ready in less than 20 minutes and is loaded with veggies. Cauliflower fried rice offers several benefits, making it a popular choice for those seeking a low-carb, nutritious alternative to traditional fried rice.

Low in Calories and Carbohydrates:

Cauliflower is a low-calorie and low-carbohydrate vegetable, making cauliflower fried rice a suitable option for those looking to reduce their calorie and carbohydrate intake.

Rich in Nutrients:

Cauliflower is a good source of vitamins, including vitamin C, vitamin K, and folate. It also provides minerals such as potassium and manganese. These nutrients contribute to overall health and well-being.

High in Fiber:

Cauliflower is a fiber-rich vegetable, and including it in cauliflower fried rice adds dietary fiber to the dish. Fiber is essential for digestive health and can help with satiety, promoting a feeling of fullness.

Gluten-Free Option:

This is one of my favorite reasons! Cauliflower fried rice is naturally gluten-free. This makes it suitable for individuals with gluten sensitivity or those following a gluten-free diet.

Vegetarian and Vegan-Friendly:

This dish can easily be made vegetarian or vegan by omitting animal-based ingredients and using plant-based alternatives. It provides a tasty and satisfying option for individuals with dietary preferences or restrictions.

Supports Weight Management:

The low-calorie and low-carb nature of cauliflower fried rice can be beneficial for those focusing on weight management or weight loss goals. The dish provides a satisfying and flavorful option without excess calories.

May Aid in Blood Sugar Control:

The lower carbohydrate content in cauliflower fried rice compared to traditional rice may be beneficial for individuals managing blood sugar levels, especially those with diabetes or insulin resistance. While cauliflower fried rice has these benefits, it’s important to remember that overall dietary balance and variety are crucial for a well-rounded and nutritious diet.

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