Print Options:

Cauliflower “Fried Rice”

Prep Time20 minsCook Time10 minsTotal Time30 mins

 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 peas and carrots
 2 garlic cloves, minced
 5 scallions, diced, whites and greens separated
 3 tbsp. soy sauce, or more to taste (Tamari for Gluten Free)

Remove the core and let the cauliflower dry completely.


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 or couscous – don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower.


Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.


Heat a large saute pan or wok over medium heat and spray with oil.


Add the eggs and cook, turning a few times until set; set aside.


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.


Add the cauliflower "rice" to the saute pan along with soy sauce. 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.


 Add the egg then remove from heat and mix in scallion greens.

Nutrition Facts

Serving Size 4 Servings

Servings 0

Amount Per Serving
Calories 108
% Daily Value *
Total Fat 3g5%
Cholesterol 47mg16%
Sodium 868mg37%
Total Carbohydrate 14g5%

Dietary Fiber 6g24%
Sugars 1g
Protein 9g18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.