Cauliflower Fried Rice

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FriedRice-290x296Once you get accustomed to the idea of cauliflower “rice,” you’ll find you can make numerous dishes. This recipe is a nod to Chinese fried rice but you are not limited to these ingredients. Add basil, toasted peanuts, and shrimp for a Thai-inspired twist or use leftover chicken, a dash each of coriander powder, cumin powder, and garam masala for Indian inspired pulao. Craving Italian? Tablespoons of milk, white wine, and parmesan cheese go a long way with grated cauliflower having you second guess if you’re not really having creamy risotto!

Many recipes online call for a food processor in making the “rice.” But for a single serving you can avoid the mess of a machine by simply taking a quarter cauliflower head and grating it using the large hole of a box grater. It takes less than a minute and cleanup isn’t as cumbersome. Using a smaller hole on your box grater or even pulsing florets too much will result in mushy “rice” so be mindful of the texture during prep.

1 serving = about ¾ cup cooked “rice”

Total Calories 253
Carbohydrates 12 grams
Total Fat 19 grams

OPTIONS (though not as tasty as aforementioned)

Even lower calorie, carb, fat option: omit peas altogether and use green peppers, a medium egg, and stir fry cooking spray. The new count:

Total Calories 103
Carbohydrates 8 grams
Total Fat 5 grams


  • 2 tablespoons frozen peas
  • ½ cup grated cauliflower florets (about quarter cauliflower head)
  • 2 tablespoons red bell peppers, small dice
  • 1 tablespoon and 1 teaspoon low sodium soy sauce
  • 1 teaspoon minced garlic
  • ¼ teaspoon ground white pepper
  • 1/8 teaspoon kosher salt
  • 1 large egg
  • 1 teaspoon low sodium soy sauce
  • 1 tablespoon olive oil
  • Sliced green onion for garniture


1. Put peas in microwave-safe bowl and splash with water. Microwave for 40 seconds. Remove from microwave. In a small bowl, combine peas with grated cauliflower, bell peppers, 1 tablespoon soy sauce, minced garlic, white pepper, and salt. Toss to combine and set aside.

2. Combine egg and remaining 1 teaspoon soy sauce by whisking with fork. Heat a small sauté pan or skillet with ½ tablespoon olive oil over high heat. Gently pour egg into the pan and fry until it sets, about 1 minute. Flip the egg over and continue to fry for another minute. Transfer egg to a cutting board and slice.

3. Heat remaining ½ tablespoon oil in same pan over medium-high heat. Add cauliflower mixture to pan and cook for 4 to 5 minutes, adding the egg slices during the last minute of cooking.  Transfer to serving dish and garnish with green onions if desired.

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