Cauliflower “Fried Rice”

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A friend of mine emailed me this cauliflower recipe because she knew how much I was loving it right now.  One night I was looking for something to make for dinner – high protein and high fiber (wedding diet) – and I remembered this one.  It ended up being one of my favorite cauliflower recipes.  I had to change the vegetables up a little bit (from the original recipe) because of the high sugar content. Instead of using the traditional carrots and peas, I replaced them with asparagus and bell peppers which actually turned out really good.



1 medium head (about 24 oz) cauliflower, rinsed

1 tbsp sesame oil

2 egg whites

1 large egg

pinch of salt

2 tbsp macademia oil

1/2 small onion, diced fine

1/2 a bunch of sliced asparagus

1/2 red bell pepper, chopped

3 garlic cloves, minced

5 scallions, diced, whites and greens separated

2 chicken breasts, chopped after cooking

3 tbsp soy sauce, or more to taste



First I removed the core and let the cauliflower dry completely on the counter.  I coarsely chopped it into florets, then placed what I could fit into the food processor and pulsed until the cauliflower is small and has the texture of rice or couscous – be careful not to over process it or it will get mushy.  Then I set aside and repeat with the remaining cauliflower.


Combine egg and egg whites in a small bowl and beat with a fork. Season with salt and pepper.  I heated a large saute pan over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.  Add the sesame oil and saute onions, scallion whites, asparagus, red bell peppers, and garlic about 3 to 4 minutes, or until soft.  Raise the heat to medium-high.   Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.



It was delicious – even Dexter thought so, he couldn’t take his eyes off it :)


This recipe was inspired by a recipe from Skinnytaste with a few changes for our diet.

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