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Healthy Low Calorie Cauliflower Fried Rice - A Light, Flavor-Packed Weeknight Favorite

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings

Ingredients
  

  • 1 medium head of cauliflower (or 16 oz bag of pre-riced cauliflower)
  • 2 large eggs
  • 1 tablespoon neutral oil (avocado, canola, or light olive oil)
  • 1 teaspoon toasted sesame oil
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced (or 1/2 teaspoon ground)
  • 1 cup frozen peas and carrots mix
  • 1/2 cup diced onion (yellow or white)
  • 3–4 green onions, sliced
  • 2–3 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon rice vinegar (optional, for brightness)
  • 1 teaspoon sriracha or chili-garlic sauce (optional, for heat)
  • Salt and pepper, to taste
  • Optional protein: 1 cup cooked chicken breast, shrimp, tofu, or edamame

Method
 

  1. Rice the cauliflower. Remove leaves and core, cut the cauliflower into florets, and pulse in a food processor until it looks like rice. Work in batches to avoid overprocessing. If using store-bought riced cauliflower, skip this step.
  2. Prep your aromatics. Mince the garlic and ginger, dice the onion, and slice the green onions. Keep them ready so you can cook quickly over high heat.
  3. Scramble the eggs. Heat a large skillet or wok over medium-high heat. Add a small splash of oil, beat the eggs, and scramble until just set. Transfer to a plate and set aside.
  4. Sauté the aromatics. Add the remaining neutral oil to the hot pan. Add the onion and cook 2–3 minutes until translucent. Stir in garlic and ginger; cook 30 seconds until fragrant.
  5. Add the veggies. Toss in the peas and carrots. Cook 2–3 minutes, stirring, until heated through. If using raw carrots, sauté a bit longer to soften.
  6. Cook the cauliflower rice. Add the riced cauliflower and spread it out. Let it sit for 1 minute to get some color, then stir. Cook 4–6 minutes, stirring occasionally, until tender with a slight bite. Avoid overcooking to prevent sogginess.
  7. Season. Add soy sauce or tamari, sesame oil, and rice vinegar if using. Taste and adjust with more soy for salt, vinegar for brightness, and sriracha for heat. Add pepper as needed.
  8. Add protein and eggs. Return the scrambled eggs to the pan along with any cooked protein. Fold gently to combine.
  9. Finish with green onions. Stir in most of the green onions, reserving some for garnish. Serve hot with an extra drizzle of sesame oil or a sprinkle of sesame seeds if you like.