Recipe: Cauliflower Fried Rice

You won't even miss greasy takeout with this healthy fried 'rice' recipe.

Photo by Asia Bradlee

Photo by Asia Bradlee

After a long day at the office and a commute that crawls by, Chinese takeout sounds like the best idea ever. Fast-forward to 30 minutes post-meal, however, and it’s looking more like a recipe for a bloated, greasy food coma.

Next time you’ve got a hankering for Chinese, make it at home. This cauliflower fried rice recipe is so guilt-free, you can lean into those cravings every time they hit.

Skeptical of cauliflower rice? We promise, the texture will be quite similar to the rice you know and love. A large food processor works best for making it, but a blender or small food processor will work, too. Just be sure to divide the cauliflower into a couple of batches if you use a smaller machine.

Serves 3-4

1 medium cauliflower
1 cup frozen mixed vegetables
1/2 cup chopped onions
Green onions, to taste
2 eggs
1 Tbsp minced garlic
1/4 cup low sodium soy sauce
1/4 cup sesame oil


About 30 minutes before you begin cooking, defrost the mixed vegetables.

Chop the cauliflower into small pieces and place them in the food processor. Pulse the cauliflower for 30 seconds, and continue to do so until it’s broken up into small pieces.

In a large non-stick pan, heat the sesame oil over medium heat. Add the onions and garlic and sauté until the onions are golden brown. Add the cauliflower, vegetables, and soy sauce to the pan. Stir until well combined, then let the cauliflower cook.

Once the cauliflower is mostly cooked, move the mixture to the side of the pan to clear a space for the eggs. Break the eggs and fry them on the pan, using non-stick spray if necessary. Once cooked, chop up the eggs and add them to the cauliflower mixture. Cook for about 10 more minutes, or until the cauliflower is tender.

Chop the green onions, and sprinkle them over the top of the dish. Serve hot.