Cauliflower Veggie Fried Rice


How ‘bout a heaping serving of your favorite takeout-inspired fried rice, with a low-carb remix..?

Carbs. They are one of the three macronutrients that are vital to your health.
However, there are some days that I want to cut back, and eat something well…lighter! This recipe is incredibly simple, yet delicious. The combination of the soy sauce*, peas, and egg** really give this the classic Chinese-American fried rice flavor. Incorporating the cauliflower rice gives this dish a beautiful texture, and very subtle flavor which creates a wonderful palette for the senses.  I posted the veggies that I used, but you can really use whatever veggies you’d like!
I really don’t know what else to say. So let’s jump ahead to the recipe, shall we?
Cauliflower Veggie Fried Rice
·         16 oz. cauliflower, riced-or-1 small head of cauliflower.
·         1 large carrot
·         ¼ cup water
·         1 large red bell pepper
·         1 large egg (** or 4 oz of extra-firm tofu, drained, if vegan)
1/2 cup frozen peas
·         1 small red onion
·         2-3 green onion stems
·         2 tbsp. cooking oil (grapeseed, coconut or avocado)
·         2 tbsp. low sodium soy sauce * or coconut aminos
·         3 cloves fresh garlic
·         1-2 tbsp. sriracha (optional)

1. If you are ricing cauliflower: coarsely chop your cauliflower head until the pieces are about 2” in size. Then place cauliflower chunks into food processor and pulse for about two seconds. Repeat until the cauliflower pieces are roughly the size of a grain of rice. For best results, break up chopped cauliflower batch, so you don’t jam up your food processor. Once the cauliflower is riced, set aside. If you have already purchased pre-riced cauliflower, then skip this step, and omit the ¼ cup of water in step 2.
2. In a medium-sized sauce pan, turn the heat on medium, and place the freshly riced cauliflower and ¼ water in pot. Let the mixture cook on medium, covered, for about 8-10 minutes, or until all of the water has evaporated and the cauliflower gets the texture of cooked rice (like an al-dente). If cooking with pre-riced cauliflower, cover and let cook for 7-8 minutes on medium, covered, or until the rice also gets an al-dente texture. Set aside.
3. While the cauliflower rice is cooking, coarsely chop the bell pepper, carrot, red & green onion until they are about the size of one inch cubes. Once diced, heat up large skillet or wok, add cooking oil and let it heat for about 30 seconds on medium-high. Gradually add the chopped veggies (except green onions) to the skillet, and cover veggies and let them cook for about 8 minutes, covered, or until the onion begins to lightly golden brown. Be sure to stir the veggies frequently.
4. Vegetarian step (skip to step 5 if vegan)-During the last three minutes of the veggies sautéing, leave a portion of room empty in skillet, crack the egg in that space, scramble the egg, until it is fully cooked. Gently stir egg mixture around the remaining veggies.
5. Vegan step- During the last five minutes of the veggies sautéing, leave a portion of room empty in skillet, gently crumble the tofu into large scrambled egg-like chunks, and scramble the tofu, until it is it begins to lightly brown.. Gently stir tofu mixture around the remaining veggies.
6. Once the veggies and cauliflower rice finish sautéing, gently incorporate the rice mixture into the veggie mixture. Stir frequently, and gradually stir in the soy sauce, sriracha, and add the peas. Cook the mixture down on medium heat, covered, for about two minutes, or until the peas are warmed.
7. Once the veggie stir fry is finished cooking, sprinkle the green onion mixture on top, serve, and enjoy! 🙂
4 Servings
Nutritional information per serving:
154g calories/ 5.7g protein/8.5g fat/17g carbs/ 4g fiber / 3WW smart points (green plan)
Have you made this? Did you alter this recipe in any way? Comment below!


Leave a Reply