Cauliflower Fried Rice

Cauliflower egg fried rice is a light twist on the classic takeout favorite, offering a delicious way to enjoy comfort food while boosting nutrition. Made by pulsing/ grating cauliflower into rice-sized pieces and stir-frying it with eggs, vegetables, and seasonings, this dish is rich in vitamins and minerals while being lower in calories and carbohydrates than traditional rice.

Cauliflower provides a generous dose of vitamin C, vitamin K, and fiber, supporting immune function, bone health, and digestion. The eggs add high-quality protein and essential nutrients such as choline, which is important for brain health. When combined with colorful vegetables like red onion and garlic and peppers this adds the sulphur rich vegetables necessary for glutathione production.

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Prep Time 5

Cook Time 10

Course Main Course, Side Dish

Equipment

grater

Ingredients

1 large head cauliflower grated or “riced”
1 cup mixed vegetables garlic, bell peppers, onions etc
4 eggs beaten
2 tbsp soy sauce
1 tbsp sesame oil
2 spring onions chopped
2 tbsp Mustard seeds optional

Instructions

Heat sesame oil in a large pan.
Add cauliflower rice and veggies; stir-fry 5–6 minutes.
Push to one side, add eggs, and scramble.
Mix everything together with soy sauce and green onions; serve warm.
Optional - If available, use mustard seed oil instead of sesame oil for a punchier flavour.
Or
sprinkle mustard seeds over dish.

Notes

This can be used as a side dish or a main course.