Cauliflower Fried “Rice”


OK…Fried Rice- the kind you can get at any Chinese restaurant…or at all Japanese Hibachi restaurants…is SO BOMB…its also pretty high in calories and not the best thing to eat most of the time.  But yum, its so good! Right?!?

I’m a big fan of Cauliflower “Rice”.  Instead of using rice, you use cauliflower, which makes this dish super guilt free and basically just as yummy!


The vegetable is cut small in a food processor (or a blender if you don’t have a processor…but using a blender will take you a little longer) to the size of rice or cous cous, then cooked with fresh ginger, garlic soy sauce and other yummy fragrant asian flavors.  Cauliflower really soaks up whatever flavors you put on it, so it makes a great blank canvas.

I use one full egg and two egg whites in this- you still get all of that fried egg flavor but with less calories….and with just a drizzle of sesame oil, it is full of flavor & healthy veggies and low in fat and calories!

I like to serve this with grilled chicken or beef teriyaki…it makes for a meal packed with protein and low in carbs, so if you are keeping an eye on your eye on your diet, this is the perfect comfort dish that doesn’t feel boring.


The best way to make healthy eating a life long habit is to find ways to make the food you love guilt free and more nutritious…and the way to do that is by using satisfying flavors you love, and nixing the extra sugars and fats that most of our favorite foods are filled with (ie: sugary syrupy sauces and excessive butter and oil)


1 medium head of cauliflower, or two bags cut cauliflower from the produce isle- rinsed
2 tbsp sesame oil
2 large egg whites
1 large egg
salt and pepper to taste
cooking spray
6 green onions, choppe well- separate the whites and greens
1 cup frozen peas and carrots
2 garlic cloves, chopped fine
1 tbsp fresh ginger, grated or chopped very fine
5 tbsp low sodium soy sauce
3 tbsp mirin





Remove the core and chop cauliflower into florets (if you are using bagged cauliflower, skip this step.) Then place about 1/3 of the cauliflower in your food processor and pulse. Pulse until the cauliflower is small and resembles cous cous. Make sure to not over process the cauliflower, it can easily turn mushy and will not work as “rice”! Set aside in a large bowl and repeat with the remaining cauliflower until all is processed.




Combine eggs in a bowl and beat with a fork, and season with a little salt and pepper. Then heat a large skillet (or wok if you have one and want to be a little fancy) over medium- high heat and spray with cooking oil. Scramble the eggs and then set them aside- you will add them in later.

Next, put the 2 tablespoons of sesame oil into the pan and saute scallion whites, garlic, and ginger for about 4 minutes, until soft and fragrant. Add in the peas and carrots and continue to sauté for another 2 minutes of so.

Next, add the cauliflower, and stir well.  Add in your soy sauce and mirin and mix well to coat all of the cauliflower. Cook while stirring frequently for about 7-8 minutes. The cauliflower should be browned and a bit crispy on the outside but soft on the inside. Add more soy sauce if the mixture looks dry (I usually do!) Lastly, add the eggs and remove pan from heat and stir in the onion greens. Enjoy!


XO Katrina

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