Low Fat Cauliflower Fried Rice

Elevate your weeknight dinners with this Low Fat Cauliflower Fried Rice—an easy, healthy twist on a classic comfort food! Bursting with vibrant vegetables like carrots, peas, and diced onion, this dish uses riced cauliflower as a low-carb, nutrient-packed base. Lightly seasoned with low-sodium soy sauce and a hint of sesame oil, it delivers all the savory flavors you crave without the guilt. Quick to prepare in just 30 minutes, this one-pan recipe features scrambled eggs for added protein and minimal olive oil for a lighter touch. Perfect for meal prep or a wholesome side dish, it’s a gluten-free, low-fat alternative to traditional fried rice that doesn’t skimp on taste. Garnish with fresh green onions for a pop of color and serve warm!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 head Cauliflower
• 1.5 tablespoons Olive oil
• 1 medium, diced Onion
• 3 cloves, minced Garlic
• 2 medium, diced Carrots
• 0.5 cup Peas
• 2 tablespoons Soy sauce, low sodium
• 3 stalks, sliced Green onions
• 2 large, beaten Eggs
• 0.25 teaspoon Black pepper
• 0.25 teaspoon Salt
• 0.5 teaspoon Sesame oil

Directions

Step 1

Begin by preparing the cauliflower rice: remove the leaves and core from the cauliflower, and break it into florets. Use a food processor to pulse the florets into a rice-sized texture, working in batches if necessary.

Step 2

In a large non-stick skillet or wok, heat 0.5 tablespoon of olive oil over medium heat. Add the beaten eggs and scramble until fully cooked. Remove them from the pan and set aside.

Step 3

In the same skillet, increase the heat to medium-high and add the remaining 1 tablespoon of olive oil. Add the diced onion and sauté for about 2 minutes until it starts to become translucent.

Step 4

Add the minced garlic and diced carrots to the skillet, and continue to sauté for another 2-3 minutes until the carrots are slightly tender.

Step 5

Stir in the peas and cook for an additional 2 minutes.

Step 6

Add the cauliflower rice to the skillet, stirring well to combine with the vegetables. Cook for about 4-5 minutes, stirring occasionally, until the cauliflower is tender.

Step 7

Add the scrambled eggs back to the skillet, along with the low sodium soy sauce, salt, and black pepper. Stir everything together and cook for another 1-2 minutes to allow the flavors to meld.

Step 8

Drizzle the sesame oil over the top, and give the fried rice one final stir.

Step 9

Garnish with sliced green onions before serving warm.

Nutrition Facts

Serving size	(1168.6g)

Amount per serving	% Daily Value*
Calories	778.7

Total Fat 40.3g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 5.3g
Cholesterol 372mg	0%
Sodium 2752.5mg	0%
Total Carbohydrate 78.3g	0%
Dietary Fiber 23.5g	0%
Total Sugars 30.7g
Protein 35.2g	0%

Vitamin D 82IU	0%
Calcium 340.0mg	0%
Iron 7.7mg	0%
Potassium 3220.1mg	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: 44.4%

Protein: 17.2%

Carbs: 38.3%