RecipeCauliflower “Fried” Rice

Nutrition Facts
Amount per Serving
  • Calories: 120
  • Protein: 8 g
  • Total Fat: 3.5 g
    • Unsaturated Fat: 2.5 g
    • Saturated Fat: 1 g
  • Cholesterol: 70 mg
  • Total Carbohydrate: 16 g
  • Dietary Fiber: 5 g
  • Total Sugar: 6 g
    • Natural Sugar: 6 g
    • Added Sugar: 0 g
  • Sodium: 250 mg

Fortune says: Fried rice is in your future. This dish is a winner on so many levels. You get the “fried” flavor without actually having to fry. You get the taste and texture of rice with more fiber and nutrients and fewer refined carbs thanks to the clever cauliflower swap. And you get the opportunity to load up on good-for-you veggies and delicious seasonings (feel free to swap what you have on hand, what’s in season or what’s on sale).

Be prepared to be greeted by lots of smiles at the table when you serve this dish because it’s a guaranteed crowd-pleaser. The only downside: There are usually no leftovers even though it makes a huge amount. Everyone usually goes back for seconds and thirds in my house. Score!

• This recipe makes a great big batch and requires a large, deep skillet or wok with a lid. If you don’t have one, you can make this in a large soup pot or cut the recipe in half.

• Be sure your frozen edamame and mixed veggies are thawed before adding them to the pan. You can speed up the thawing process by microwaving them for a minute or two—just be sure to drain off any water that accumulates.

  • Prep time
  • Total Time
This recipe makes 10 cups
  • • 3 large eggs, lightly beaten
  • • Pinch of salt and pepper
  • • ½ yellow onion, finely diced (~¾ cup)
  • • 4 scallions, diced, whites and greens separated
  • • 1 large red or orange bell pepper, finely diced
  • • 1 cup thinly sliced shiitake mushrooms, optional
  • • 3 garlic cloves, minced (or ½ tsp garlic powder)
  • • 1 tablespoon grated gingerroot (or 1 tsp ground ginger)
  • • 1 cup shelled edamame, thawed to room temp
  • • 3 cups frozen mixed peas, carrots and green beans, thawed to room temp
  • • 24 ounces (~7 to 8 cups) cauliflower rice, uncooked*
  • • ¼ cup low-sodium soy sauce (or more to taste)
  • • 1 tablespoon rice vinegar
  • • 2 teaspoons sesame oil
  • • Optional crushed sesame seeds, red pepper flakes or hot sauce for heat

*To make your own cauliflower rice, add cauliflower florets to a food processor (working in small batches at a time) and gently pulse to create rice-like pieces.


Liberally coat a large, deep skillet (you can also use a large wok or soup pan) with nonstick oil spray and warm over medium heat. Add eggs and scramble until firm. Season with a pinch of salt and black pepper, and chop into small pieces with spatula or wooden spoon. Transfer to a plate and cover to keep warm.

Reapply oil spray to skillet and turn flame to medium-high heat. Add onions, scallion (whites only), bell pepper, optional mushrooms, garlic, and ginger. Sauté 4 to 5 minutes until onions and peppers are soft. Mix in the thawed edamame along with the carrots, peas and green beans. Stir for about 1 minute.

Add the cauliflower “rice” to the sauté pan along with soy sauce, rice vinegar, and sesame oil.  Mix carefully (the skillet will be very full), cover and cook for approximately 8 minutes, stirring every 2 minutes or so), until the cauliflower is tender-firm.

Mix in the egg, then remove from heat and stir in scallion greens. Season with additional reduced-sodium soy sauce to taste, and sprinkle optional sesame seeds over the top. To kick up the heat, serve with optional hot sauce and crushed red pepper flakes.

Nutrition provided per 1 cup.

For more delicious dinners, try this Cauliflower Pizza and Spanish Paella!