• cauliflower fried rice

Cauliflower Fried Rice Recipe

One of my favorite ‘cheat’ dishes is fried rice. Something about the buttery texture mixed with the saltiness of an egg just sends my taste buds through the roof! I don’t order this dish out often because there really are no redeeming health qualities to be had in it that pair with my personal goals.

That being said, why limit yourself from the things you love when they can be made healthy right at home?

Insert cauliflower. Cauliflower is such a versatile ingredient in cuisine these days. Paleo friendly folks are using it as a grain-free carb source because of its texture and mild flavor that stands with any profile without outshining it… just like rice!! Here are how the numbers compare on cauliflower vs white rice.

100 gramsCauliflowerWhite Rice

The health benefits of choosing cauliflower over white rice for this dish are easy to see. You can have more without washing out your nutrition goals! Pairing this recipe with the healthy fat of coconut oil in lieu of butter knocks this one out of the park. Now you’ve got two ingredients working for you! Add a protein source or enjoy this one on its own.

Cauliflower Fried Rice

Prep Time: 15 mins
Cook Time: 10 mins
Yields: 2


  • 3 cups of grated raw Cauliflower (use a cheese grater or food processor)
  • 1 cup Frozen Peas and Carrots, thawed (can use fresh, diced into cubes)
  • 3-4 Garlic Cloves, minced
  • 1/2 cup Onion, diced
  • 4 Tbsp Coconut Oil
  • 2 Eggs (or 4 egg whites), whisked
  • 1-3 Tbsp Low sodium Soy Sauce
  • Black Pepper


  1. Use a large cheese grater or food processor to reduce the cauliflower until it forms very small rice-like pieces.
  2. Add 2 tablespoons of coconut oil into a large pot or wok on medium-high heat. Add the garlic and onion until soft then the cauliflower and stir. When the cauliflower is heated through, add the peas and carrots continuing to stir.
  3. Add the remaining 2 tablespoons of coconut oil to a separate skillet on medium-high heat and cook the eggs until they are scrambled. When the eggs are almost cooked through, add the eggs to the cauliflower in the pot.
  4. Add the soy sauce slowly and taste to be sure it has the amount of flavor you desire then grind in the black pepper to taste.
  5. Cook on high for 2-3 minutes and serve.

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