Cauliflower Fried Rice (Stage 2)

This recipe is a wonderful quick and easy veggie side dish! To make it a main dish, try adding some frozen shrimp, leftover chicken, or tofu. You can also add in your favorite vegetables as well. Try adding cabbage, broccoli, water chestnuts, or Bok Choy to add some variety to the dish.

  • - 3 cups of grated raw cauliflower (use a cheese grater or food processor)
  • - 1/2 cup snow peas, or sugar snap peas
  • - 1/2 cup carrots, thinly sliced
  • - 4 garlic cloves, minced
  • - 1/2 cup onion, diced
  • - 1/2 Tbsp canola oil
  • - 4 egg whites, scrambled
  • - 2 tbsp low sodium soy sauce

1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes)

2. Next add in peas, and carrots and cook until carrots begin to soften and peas are heated through, about 3-4 minutes

3. Next stir in scrambled eggs , cauliflower and soy sauce. Cook stirring frequently for about 5-7 more minutes.


Prep Time 00:25; Cook Time 00:15; Total Time 00:40; Calories 73; Carbohydrates 8.5g; Fat 2.1g; Fiber 2.9g; Protein 6.2g; Serving Size 1; Sodium 377mg; Recipe Yield 4

Contributor  Adapted from

  • Julie Clark

    When you have a fried rice craving this hits the spot, reheats well for a fast veg option. Chopped some leftover chicken and pork tenderloin and added for my protein...tasted like a restaurant.

    Jenelle Barkley

    I was pretty impressed with this recipe. Tasted so close to real fried rice and I felt way better after eating it since it is so healthy. I added 3oz of boneless skinless chicken breast to the recipe to make it a meal. If you're going to try a 20/20 recipe and you like fried rice I recommend trying this one.

    Santeri Voutilainen

    I was a bit skeptical about this since I don't like cauliflower 'mashed potatoes,' or cauliflower in general much, but this 'fried rice' turned out to be really good. Even the look is pretty realistic. Highly recommended.

    Paula Hatlelid

    I LOVE this recipe! Really helps when I'm craving rice.




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