Vegetable Fried “Rice”

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Vegetable fried rice with cauliflower
Wellness Mama » Blog » Recipes » Side Dish Recipes » Vegetable Fried “Rice”

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

Vegetable Fried “Rice” Recipe

A simple and fast vegetable fried rice that uses cauliflower in place of rice for extra nutrition.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Calories 240kcal
Author Katie Wells


4 +



  • 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!


Nutrition Facts
Vegetable Fried "Rice" Recipe
Amount Per Serving (1 1/2 cups)
Calories 240 Calories from Fat 154
% Daily Value*
Fat 17.1g26%
Saturated Fat 3g19%
Cholesterol 123mg41%
Sodium 405mg18%
Carbohydrates 15.5g5%
Fiber 4.2g18%
Sugar 5.5g6%
Protein 7.4g15%
* Percent Daily Values are based on a 2000 calorie diet.


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

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

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a 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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