Cauliflower Fried Rice: A Healthy and Delicious Alternative

Cauliflower Fried Rice: A Healthy and Delicious Alternative

Are you looking for a healthy and delicious alternative to traditional fried rice? Look no further than cauliflower fried rice! This dish is not only low in calories and packed with nutritional value, but it's also easy to make and customizable to fit your dietary needs and preferences. In this article, we'll share with you the recipe for cauliflower fried rice, along with its calorie content and nutritional value breakdown. We'll also provide a fun food hack, additional vegetables to use, a substitution list, and alternatives for gluten-free and vegan diets. Finally, we'll suggest some pairings to take your cauliflower fried rice to the next level.

Recipe for Cauliflower Fried Rice


  • 1 head of cauliflower
  • 1 tablespoon of coconut oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 carrot, diced
  • 1 red bell pepper, diced
  • 1 cup of frozen peas
  • 3 tablespoons of soy sauce
  • 2 eggs, beaten
  • 1 tablespoon of sesame oil
  • Salt and pepper to taste


  1. Cut the cauliflower into small florets and pulse in a food processor until it resembles rice.
  2. Heat the coconut oil in a large pan over medium heat.
  3. Add the onion and garlic and sauté until fragrant.
  4. Add the carrot and red bell pepper and sauté for 2-3 minutes.
  5. Add the frozen peas and cauliflower rice to the pan and stir well.
  6. Pour the soy sauce over the mixture and stir again.
  7. Make a well in the centre of the pan and pour the beaten eggs in it.
  8. Scramble the eggs until cooked and then mix them into the rice.
  9. Add the sesame oil and season with salt and pepper to taste.
  10. Serve hot and enjoy!

Calorie Content and Nutritional Value Breakdown

Cauliflower fried rice is a low-calorie and nutrient-dense dish. One serving (1 cup) of cauliflower fried rice contains approximately 150 calories, 5 grams of fat, 20 grams of carbohydrates, 7 grams of protein, and 5 grams of fibre. It's also a great source of vitamin C, vitamin K, folate, and potassium.

Fun Food Hack

To add some extra flavour and crunch to your cauliflower fried rice, try adding some chopped nuts like cashews or almonds. They'll add a satisfying texture and a nutty taste that pairs well with the vegetables.

Additional Vegetables to Use

Cauliflower fried rice is a versatile dish that can be customized to fit your taste preferences. Here are some additional vegetables you can use to add more flavour and colour to your dish:

  • Broccoli
  • Mushrooms
  • Zucchini
  • Green beans
  • Corn
  • Kale
  • Spinach

Substitution List

If you don't have all the ingredients on hand, don't worry! Here are some substitutions you can make:

  • Coconut oil: olive oil, avocado oil, or butter
  • Onion: shallot or leek
  • Garlic: garlic powder or minced garlic in a jar
  • Soy sauce: tamari or coconut aminos
  • Sesame oil: peanut oil or vegetable oil

Alternatives for Gluten-Free and Vegan Diets

Cauliflower fried rice is naturally gluten-free and can easily be made vegan by omitting the eggs. You can also use a vegan-friendly alternative for soy sauce, such as tamari or coconut aminos.

Pairing Suggestions

To take your cauliflower fried rice to the next level, consider pairing it with one of these delicious options:

  • Grilled chicken or tofu
  • Sauteed shrimp or scallops
  • Baked salmon or cod
  • Steamed edamame or dumplings
  • Stir-fried bok choy or mixed vegetables

In conclusion, cauliflower fried rice is a healthy and delicious alternative to traditional fried rice. It's easy to make, customizable, and packed with nutritional value. Whether you're gluten-free, vegan, or just looking for a tasty and nutritious meal, this dish is sure to satisfy your cravings. So give it a try and enjoy the benefits of this tasty and healthy option!

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