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High Protein Low Calorie Cauliflower Fried Rice - A Fast, Flavor-Packed Meal

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

Ingredients
  

  • 1 medium head cauliflower (or 4 cups pre-riced cauliflower)
  • 2 teaspoons neutral oil (avocado, canola, or light olive oil)
  • 1 teaspoon toasted sesame oil (for flavor)
  • 3 large eggs, lightly beaten
  • 1 cup cooked lean protein (diced chicken breast, shrimp, turkey, tofu, or edamame)
  • 1 cup mixed vegetables (frozen peas and carrots work great)
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced (or 1 teaspoon ground ginger)
  • 2–3 tablespoons low-sodium soy sauce or tamari
  • 2–3 green onions, sliced
  • Salt and pepper, to taste
  • Optional add-ins: chili flakes or sriracha, a squeeze of lime, cilantro, mushrooms, bell pepper

Method
 

  1. Rice the cauliflower. Remove leaves and core. Chop into florets and pulse in a food processor until it looks like rice. Don’t overprocess. If using pre-riced cauliflower, skip this step.
  2. Prep your ingredients. Beat the eggs in a small bowl. Dice the onion, mince the garlic and ginger, and chop your protein if needed. Keep everything within reach—stir-frying moves fast.
  3. Cook the eggs. Heat a large nonstick skillet or wok over medium-high heat. Add 1/2 teaspoon neutral oil. Pour in the eggs, scramble until just set, then transfer to a bowl.
  4. Stir-fry aromatics. Add 1–1.5 teaspoons neutral oil to the pan. Toss in onion, garlic, and ginger. Cook 1–2 minutes until fragrant and slightly translucent.
  5. Add veggies and protein. Stir in mixed vegetables and your cooked protein. Cook 2–3 minutes to heat through. If using tofu, sear separately first for best texture.
  6. Add the cauliflower rice. Spread it out in the pan and let it sit for 30–45 seconds to lightly brown, then stir. Repeat a few times. You want a tender-crisp bite, not mush.
  7. Season. Drizzle in soy sauce and sesame oil. Toss well. Taste and adjust with more soy sauce, pepper, or a pinch of salt if needed.
  8. Finish. Stir the eggs back in. Add green onions and any optional heat (chili flakes or sriracha). Turn off the heat and add a squeeze of lime if you like brightness.
  9. Serve hot. Top with extra green onions or cilantro. Enjoy as is or with a side of steamed greens.