Heart-Healthy Cauliflower Fried Rice

Transform your weeknight meals with this quick and delicious Heart-Healthy Cauliflower Fried Rice! Packed with nutrient-rich ingredients like cauliflower, which serves as a low-carb alternative to traditional rice, and vibrant veggies like carrots, peas, and green onions, this dish is as wholesome as it is satisfying. The recipe balances heart-smart olive oil and low-sodium soy sauce for a flavorful yet health-conscious meal. A hint of sesame oil and red pepper flakes adds depth and just the right amount of spice. Ready in just 30 minutes, this high-fiber, low-calorie comfort food is perfect for busy evenings or meal prep. Whether you're following a low-carb, gluten-free, or simply healthy lifestyle, this cauliflower fried rice checks all the boxes for flavor and nutrition!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 large head cauliflower
• 2 tablespoons olive oil
• 3 cloves garlic
• 1 medium onion
• 2 medium carrots
• 1 cup peas
• 3 tablespoons low-sodium soy sauce
• 2 stalks green onions
• 2 large eggs
• 1 teaspoon sesame oil
• 0.25 teaspoon black pepper
• 0.25 teaspoon red pepper flakes

Directions

Step 1

Cut the cauliflower into florets and place them in a food processor. Pulse until they resemble the texture of rice. If you don't have a food processor, you can finely grate it using a grater.

Step 2

Mince the garlic and finely chop the onion and carrots.

Step 3

In a large skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the garlic and onion and sauté for about 2 minutes until fragrant.

Step 4

Add the chopped carrots to the skillet and continue to sauté for 3-4 minutes until the carrots are slightly softened.

Step 5

Push the vegetables to the side of the skillet. Add the remaining 1 tablespoon of olive oil to the center and pour in the lightly beaten eggs. Allow them to cook for a minute, then scramble and mix with the vegetables.

Step 6

Add the cauliflower rice to the skillet along with the peas. Stir everything together and cook for about 5 minutes, stirring occasionally, until the cauliflower is tender.

Step 7

Mix in the low-sodium soy sauce, sesame oil, black pepper, and red pepper flakes. Stir well to combine all flavors.

Step 8

Finally, thinly slice the green onions and sprinkle them over the fried rice. Serve hot and enjoy this heart-healthy meal.

Nutrition Facts

Serving size	(1454.2g)

Amount per serving	% Daily Value*
Calories	1021.7

Total Fat 55.3g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 8.9g
Cholesterol 372mg	0%
Sodium 2967.7mg	0%
Total Carbohydrate 99.3g	0%
Dietary Fiber 30.9g	0%
Total Sugars 38.4g
Protein 47.1g	0%

Vitamin D 82IU	0%
Calcium 394.3mg	0%
Iron 10.6mg	0%
Potassium 3789.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.9%

Protein: 17.4%

Carbs: 36.7%