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Cauliflower Fried Rice

I love taking a recipe that may not be the healthiest or most nutritious and making it more health conscious. That is how I came up with this cauliflower fried rice recipe. Traditional fried rice is made with white rice, lots of oil, not a lot of vegetables and a ton of sodium. It is high in fat and high in carbs. My creation substitutes the white rice for cauliflower “rice” which is higher in fiber and vitamins and has significantly less carbs. If you have never used cauliflower “rice” I suggest you try it out! You can certainly process it yourself but I take the easy route and buy the package that is already done as it is a huge time saver. I have found it in the fresh produce section and/or frozen section of my regular supermarket. I use a minimal amount of oil, low sodium soy sauce, a lot of veggies and chicken breast for lean protein. It is a great “fake out” for the real thing. I actually would argue that it tastes better and is more filling and satisfying.

If you would rather make it vegetarian or vegan you can leave out the chicken and/or egg. I do not know much about Keto but think this would be fine if you are doing it. You can also add any veggies you would like and can take out any you do not. It can be served either as a main dish or side dish. When I was losing weight I ate this ALL the time in that I did not feel like it was “diet” food and I was looking for ways to feel satisfied and not deprived. This recipe does both!


Prep time: 10-15 minutes

Cook time: 15 minutes

Yield: 3 – 4 servings


1/2 lb. chicken breast cut into thins strips (I start with chicken tenders to make it quicker to cut) you can substitute boneless chicken thighs if you prefer dark meat

1 tablespoon canola oil, plus 1 teaspoon

2 large cloves of garlic minced

2 teasopooons grated fresh ginger or fresh ginger paste

1 medium yellow onion chopped

1 bell pepper (any color) finely chopped

10 baby carrots or 1 large carrot chopped

1 stalk celery finely diced (can also use bok choy)

1/4 cup mushrooms finely chopped

1/4 cup frozen peas

12 oz. bag of riced cauliflower

1 egg

2 tablespoons low sodium soy sauce

1 teaspoon sesame oil

2 scallions finely chopped

Sriracha chili sauce (optional)


Heat one tablespoon of oil in a large skillet or wok over medium heat. Add the chicken and saute until just cooked through. Add the onions, ginger and garlic and saute until the garlic is fragrant and the onions begin to be translucent, about 2-3 minutes.

Add the carrots, pepper, celery and mushrooms and cook another 2-3 minutes until the vegetables begin to soften. At that point add the riced cauliflower and stir to combine well. Continue cooking over medium heat and add the soy sauce stirring until the cauliflower also begins to soften and the soy sauce is covering the mixture, about 5 minutes.

Make a spot in the middle of the pan and add a teaspoon of oil. Crack the egg in the whole and scramble it in the pan until cooked through. Add the frozen peas and drizzle in the sesame oil. Stir so that everything is mixed well.

I usually garnish with chopped scallions and Sriracha chili sauce since I like it spicy. You can leave it off if you do not. It is great eaten the same day and leftovers are good as well!

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