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” Recipe

A simple and fast vegetable fried rice that uses cauliflower in place of rice for extra nutrition.

Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Calories 240kcal

Author Katie Wells

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Servings

4 +

1x2x3x

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!

Nutrition

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.

Notes

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

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