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Cauliflower Fried Rice

Updated: Aug 22, 2022

Serves: 4 as side and 2 as a meal

Want a healthier version of “Fried Rice”? Then try this one made out of cauliflower instead of rice. Great tasting and makes a great side or a full meal if you serve it with a salad or I served with my Broccoli Slaw that was left over from yesterday.

Of course you can purchase cauliflower already riced but I’m going to show you two ways of making your own and it is very simple.


1 tbsp olive oil

½ cup chopped onion

½ cup chopped red bell pepper

½ cup vegetable broth

1 cup frozen peas and carrots

½ cup frozen corn

2 tbsp sesame oil

4 cups grated cauliflower

¼ cup vegetable broth

1 tbsp minced garlic

2 eggs

1 tsp sesame oil

3 tbsp soy sauce

Salt and pepper to taste

2 chopped green onions

Sesame seeds


  1. Cut cauliflower in half

  2. Remove the leaves and stalk on each half

  3. Cut cauliflower into chunks

  4. You can easily shred the cauliflower using a hand shredder and pushing the cauliflower hard on the largest shredding side. Do this for the whole head

  5. Or you can use a food processor and the shredder attachment. Here you put the cut pieces in through the top and push them down when the plunger. It makes rice fast

  6. We only need four cups so if you have extra cauliflower rice you can store it in a Ziploc bag that has a piece of paper towel in it and place the rice inside it. You can freeze this up to three months and add to any meal

  7. In a wok over high heat add oil and sauté onions and pepper until onions are translucent

  8. Pour in vegetable broth, frozen peas, carrots and corn and cook until liquid has reduced and veggies are cooked

  9. Place veggies in a bowl and set aside

  10. In wok add 2 tbsp sesame oil, cauliflower and broth and cook until cauliflower is tender

  11. Stir in garlic and stir fry for about a minute

  12. In a bowl whisk together eggs and sesame oil

  13. Push the cauliflower mixture to the sides of the wok to create a well in the center

  14. Pour in egg mixture and let set on the bottom, then scramble eggs and stir everything together

  15. Return the veggies back into the wok and combine well

  16. Stir in soy sauce and season with salt and pepper to taste

  17. Stir in green onions and serve with sprinkle of sesame seeds

Ready to serve as a side or a meal


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