Cauliflower Fried Rice: A Healthy, Flavorful Delight


Savor this nutritious Cauliflower Fried Rice recipe, which packs great taste into a low-calorie, veggie-rich dish. You’ll appreciate its easy preparation and wholesome ingredients.


1 medium head cauliflower, riced (about 4 cups) 1 tablespoon olive oil 1 small onion, diced 2 cloves garlic, minced 1 cup frozen mixed vegetables (peas, carrots, corn, and green beans) 2 large eggs, whisked 2 tablespoons low-sodium soy sauce or tamari 1/2 teaspoon ground ginger 1/4 teaspoon crushed red pepper flakes 1/4 cup chopped green onions 1/4 cup chopped fresh cilantro Salt and pepper, to taste

Nutritional Information (per serving):

Calories: 160 kcal Protein: 9 g Carbohydrates: 17 g Fiber: 5 g Fat: 7 g Saturated Fat: 1.5 g Cholesterol: 93 mg Sodium: 295 mg Potassium: 660 mg Vitamin A: 54% Vitamin C: 88% Calcium: 5% Iron: 11%

Yield: 4 servings Preparation time: 15 minutes cooking time: 15 minutes Total time: 30 minutes

Step 1:

Prepare the cauliflower rice Begin by washing and drying the cauliflower. Next, remove the leaves and stem. Then, cut the cauliflower into small florets. Now, place the florets in a food processor, and pulse until they resemble rice grains. Alternatively, grate the cauliflower using a box grater. Set aside.

Step 2:

Sauté the onion and garlic In a large non-stick skillet or wok, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes, or until soft and translucent. Afterward, stir in the minced garlic, and cook for another 30 seconds.

Step 3:

Cook the mixed vegetables To the skillet, add the frozen mixed vegetables. Cook for about 5 minutes, stirring occasionally, until they’re heated through and tender. Remember, they should still retain some crunch.

Step 4:

Cook the cauliflower rice Now, add the riced cauliflower to the skillet. Stir well to combine the ingredients. Cook for an additional 5-7 minutes, or until the cauliflower rice is tender and lightly browned. Be sure to stir occasionally to prevent sticking.

Step 5:

Cook the eggs Push the cauliflower mixture to one side of the skillet, creating space to cook the eggs. Pour the whisked eggs into the empty side of the skillet, and cook, stirring continuously, until scrambled and fully cooked.

Step 6:

Combine and season Mix the cooked eggs with the cauliflower mixture. Then, add the soy sauce, ground ginger, and crushed red pepper flakes. Stir well to combine and season with salt and pepper to taste.

Step 7:

Garnish and serve Finally, remove the skillet from heat. Garnish the Cauliflower Fried Rice with chopped green onions and fresh cilantro. Serve immediately while hot and enjoy your nutritious meal.

Variations and Tips:
  1. Protein boost: Add cooked chicken, shrimp, or tofu for an additional source of protein.
  2. Extra veggies: Feel free to include other vegetables, like bell peppers, zucchini, or mushrooms, for added flavor and nutrients.
  3. Make it spicy: For those who enjoy some heat, add a drizzle of Sriracha or your favorite hot sauce.
Storage and Reheating:
  1. Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
  2. Reheating: To reheat, simply place the Cauliflower Fried Rice in a skillet over medium heat and cook until heated through, stirring occasionally. Alternatively, reheat in the microwave in a microwave-safe container, stirring every 30 seconds until hot.

This Cauliflower Fried Rice recipe offers a delicious, healthy alternative to traditional fried rice, with a lower calorie count and plenty of nutritional benefits. And let’s not forget the benefits of our friendly Cauliflower, our friends at have spoken on how it is virtually a superfood. Enjoy it as a satisfying meal or a flavorful side dish, and feel free to customize it with your favorite ingredients. Satisfy your taste buds and nourish your body with this delightful, veggie-packed dish.

If you liked this healthy recipe you can find many more in our RECIPES section right here at Aussie Fitness Centre.

fried rice healthy recipe