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Cauliflower “Fried Rice”

Cauliflower “Fried Rice”

If you love fried rice but want to cut down on carbs, opt for cauliflower rice. My children really enjoy this recipe and it’s fun making tasty healthy meals

<img src="bowl_fried_cauliflower_rice.png" alt="bowl of fried cauliflower rice"/>

<img src="fried_cauliflower_rice.png" alt="bowl of fried rice with cauliflower and peas"/>

Cauliflower “Fried Rice”

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By: Skinnytaste
Cook Time
30 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)



  1. Remove the core and let the cauliflower dry completely.

  2. 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.

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

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

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

  6. 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.

  7. 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.

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

Recipe Notes


Yield: 4 servings, Serving Size: 1 1/3 cup

Amount Per Serving:

  • Smart Points: 2
  • Points +: 3
  • Calories: 108
  • Total Fat: 3g
  • Saturated Fat: g
  • Cholesterol: 47mg
  • Sodium: 868mg
  • Carbohydrates: 14g
  • Fiber: 6g
  • Sugar: 1g
  • Protein: 9g

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Credit: Skinnytaste

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