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Wellness Mama » Blog » Recipes » Side Dish Recipes » Vegetable Fried “Rice”

Vegetable Fried “Rice”

October 14, 2013 (Updated: January 4, 2020)   —  by Katie Wells

Vegetable fried rice with cauliflower

Reading Time: 2 minThis post contains affiliate links. Click here to read my affiliate policy.

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I’ll admit, I used to eat rice all the time. Even these days, if I’m going to eat a grain, it is going to be rice (usually in sushi). Rice isn’t a regular food for us though, so I was looking for some healthier substitutes that would include more veggies, and vegetable fried “rice” made with cauliflower instead of rice is one of the solutions I found.

This recipe combines the flavors of regular vegetable fried rice from a restaurant with the nutrition boost of cauliflower for a tasty and more nutritious side dish. You can even add chicken to make a full meal! Another advantage is that without the long cook time of the rice, this recipe comes together very quickly for a meal on busy nights.

To make the cauliflower rice-like simply grate it with a box grater or pulse in a food processor until the pieces are rice sized.

I’m not a fan of soy, so I use coconut aminos instead of soy sauce. Coconut aminos (I buy mine here) is a sauce made of coconut sap with a similar flavor to soy sauce, but no soy and no gluten. I’ve also created my own soy sauce alternative recipe using bone broth, that’s quite tasty.

Vegetable fried rice with cauliflower
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4.19 from 11 votes

Vegetable Fried "Rice" Recipe

A simple and fast vegetable fried rice that uses cauliflower in place of rice for extra nutrition.
Course Side Dish
Cuisine Asian
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 +
Calories 240kcal
Author Katie Wells
The ingredient links below are affiliate links. Click here to read my affiliate policy.

Ingredients

  • 1 head cauliflower (fresh, frozen will not work)
  • 3 eggs
  • 1 large carrot
  • ½ cup frozen peas
  • 1 small zucchini
  • 1 onion
  • ¼ cup coconut aminos
  • ¼ cup sesame oil (or coconut oil)
  • 1 tsp garlic powder
  • salt and pepper to taste

Instructions

  • Finely chop the carrot and onion and zucchini.
  • Heat half of the sesame or coconut oil in a large skillet on medium high heat.
  • Add the carrot and onion and sauté until starting to soften.
  • Add zucchini and add peas.
  • While those are cooking, grate the cauliflower using a cheese grater or food processor.
  • When vegetables are cooked, remove from heat and set aside.
  • Add the rest of the oil and the cauliflower to the skillet.
  • Cook, stirring constantly, for 3-4 minutes until cauliflower is starting to soften but not mushy.
  • Make a hole in the center of the mixture to reach the bottom of the pan and crack the eggs in to the hole.
  • Sprinkle with 2 tablespoons of the coconut aminos and the garlic powder, salt, and pepper.
  • Scramble the eggs in to the mixture.
  • When eggs are cooked, return vegetables to the pan and stir.
  • Add the remaining coconut aminos and stir until everything is heated and flavors are combined.
  • Enjoy!

Notes

Add precooked chicken to make chicken fried "rice" and a complete meal. 

Nutrition

Serving: 11/2 cups | Calories: 240kcal | Carbohydrates: 15.5g | Protein: 7.4g | Fat: 17.1g | Saturated Fat: 3g | Cholesterol: 123mg | Sodium: 405mg | Fiber: 4.2g | Sugar: 5.5g

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Do you eat rice? Ever made a variation like this? Share below!

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Category: Recipes, Side Dish Recipes

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama and Co-Founder of Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (21 Comments)

  1. Rachel

    April 21, 2020 at 7:53 AM

    Okay, but can I use frozen riced cauliflower just thawed? (Those big bags of riced cauliflower from Costco are such a time saver for me!)

    Reply
    • Katie Wells

      April 23, 2020 at 1:46 PM

      Yep!

      Reply
  2. Teresa

    October 3, 2016 at 11:13 AM

    5 stars
    Just made this for lunch…it was so good! The texture and taste were perfect. Thanks!

    Reply
  3. Taylor

    May 27, 2016 at 1:06 PM

    5 stars
    Great recipe, delicious and easy. I have the Wellness Mama cookbook and found it there. Both kids and hubby love it. Son is severely allergic to eggs so I mix all veggie and seasonings first and then pull out some for him before dumping eggs in for rest of family. I just add leftover protein to his. Goes well with shredded chicken.

    Reply
  4. Yelena

    April 25, 2016 at 11:19 PM

    5 stars
    What’s coconut aminos? What can I use instead?

    Reply
  5. Christina

    June 17, 2015 at 6:30 PM

    I made “white rice” yesterday for my kids and I… Little did they know it was cauliflower.

    I just grated it and added it to a pan. Then I added two tablespoons of water, a tablespoon of butter, salt and pepper. Covered, and cooked for a few minutes. Came out creamy.

    The kids loved it. They totally thought it was rice with a little cauliflower.

    Reply
  6. Vanessa

    February 27, 2015 at 5:13 PM

    5 stars
    LOVE this! Great alternative to rice and my daughter enjoyed making it with me. We have tried a few of your recipes and they were all awesome but she really loves this one:-)

    Reply
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