Cauliflower Fried Rice


Cauliflower Fried Rice

Cauliflower fried rice!  Yes you read that correctly!  OMG is this delicious!  I told you I was trying to come up with some healthier meal options for my family and tada!  Cauliflower fried rice is what I came up with! 

This meal is so delicious and it totally tastes like fried rice.  Now we are using cauliflower in place of the rice, so yes the texture will be a little different, but who cares!  It tastes D-E-L-I-C-I-O-U-S!

Seriously when I thought of this idea, I wasn’t sure how well it was going to turn out.  I’ll admit I had my doubts.  But if you never try anything out you’ll never know if you could have created a winning meal.  I’ll say it was winner.  My fried rice LOVING husband thought it was a winner too!  My little guy was wolfing it down like he hadn’t eaten in three days, even though he eats ALL DAY.  No joke all day.  I have no idea where all that food goes but he’s got some kind of snack in his little hands all day.  Thank goodness he likes healthy snacks.  That boy could eat an entire raw red pepper every day.

Now that we’ve gotten my little guys eating habits out of the way let me just tell you that you have got to make this cauliflower fried rice.  It couldn’t be simpler or more tasty, and just think of all the calories you are saving by using cauliflower instead of rice to make “fried rice.”

You can totally make this vegetarian and leave out the chicken. 

You could use pork in place of the chicken.  That would be just as yummy.

Cauliflower Fried Rice

Here’s your shopping list:

Chicken – onions – Brussel sprouts – frozen corn – frozen edamame – frozen peas – cauliflower – soy sauce – eggs

Now before you say OMG I don’t have some of those veggies, don’t worry.  Use whatever you have.  Have broccoli but not Brussel sprouts, use the broccoli.  Have carrots but no edamame, no problem.

Cater this dish to what you have on hand or what your family likes.

Lets start off with the cauliflower.  To get the cauliflower to the size you need it, you can either grate it on your box grater or pop it into a food processor.  I use the food processor when I make this cauliflower fried rice just because it makes  less of  mess, but if you don’t have a food processor no problem, just grate that cauliflower.

If you are using the food processor, you are going to want to pulse the cauliflower in batches otherwise it gets stuck and it wont process and it makes a mess.  Trust me on this, I know from experience.

Cauliflower is ready.

In a wok cook your chicken over medium high heat in olive oil.  When the chicken is almost done toss in your veggies, except the cauliflower, and let those soften and caramelize for a few minutes. 

Scoot your veggies over to the side and scramble your eggs in the wok.

When that is done, crack up the heat and toss in the cauliflower and literally fry it for a few minutes, but keep stirring so you don’t burn your dinner.  Mix in the soy sauce and you’ve just made cauliflower fried rice.

Cauliflower Fried Rice

Garnish with thinly sliced scallions or serve it with siracha if you like it spicy!

Cauliflower Fried Rice

Cauliflower Fried Rice
Serves 4
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  1. 3-4 cups cauliflower, riced
  2. 1 pound chicken breast, cubed
  3. 2 small onions, diced
  4. 1 cup Brussel sprouts, thinly sliced
  5. 1 cup frozen corn
  6. 1 cup frozen edamame
  7. 1/2 cup frozen peas
  8. 2 eggs
  9. 1/4 cup low-sodium soy sauce
  10. Scallions, thinly sliced for garnish
  1. Sauté the cubed chicken in a wok over medium high heat with a little olive oil.
  2. While the chicken is cooking prepare your vegetables.
  3. Rice your cauliflower using either a box grater or a food processor.
  4. When the chicken is almost cooked toss in the vegetables, except the cauliflower.
  5. Let the vegetables soften and caramelize for a few minutes.
  6. Scoot the vegetable over and crack in your eggs and scramble them.
  7. Turn the heat to high and mix in the cauliflower.
  8. Stirring frequently let the cauliflower fry for 2-3 minutes.
  9. Mix in the soy sauce.
  1. Substitute any vegetables that you have on hand.
  2. To rice the cauliflower, you can either grate it on a box grater or toss it into a food processor. Process the cauliflower in batches.
  3. Leave out the chicken to make this a vegetarian dish.
  4. Substitute pork for the chicken.
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