Home > Recipes > Healthy Fried Cauliflower Rice with Veggies
  • Dairy Free
  • Gluten Free
  • Nut Free
  • Vegetarian

Healthy Fried Cauliflower Rice with Veggies

Skip the boring scrambled eggs and serve yourself this delicious fried “rice” with veggies plate instead! Healthy veggies and a pair of eggs never tasted so good.


Are you bored of the same old breakfast? A couple of scrambled eggs and some dry toast? Or maybe your morning consists of a more “convenient” breakfast. Maybe a banana and a granola bar. Sometimes, you just want to nourish your body better in the morning. I’ve got just the thing.

A few weeks ago, I was making this cauliflower and egg dish. It was in the middle of the afternoon, but I wanted something with veggies and protein in it. And then the other morning I was craving it again. I thought this dish would be the perfect breakfast food, and it was!


Let me tell you about all the goodies that go into this dish:

Cauliflower. Chopped into small florets and lightly fried in some EVOO.

Zucchini. Amping up the nutrients.

Frozen mixed vegetables. You could totally add fresh veggies here but I like the convenience of the frozen ones.

Chopped onions. For added flavor.

Two eggs. Scrambled in towards the end. These give you protein and help you feel full.

This dish is made up of ingredients that you usually have at home. It’s also a very versatile and forgiving dish. Don’t have zucchini? Feel free to swap them out for something else! Want some heat. Adding sriracha would be fabulous! There’s a lot you can customize about this dish – I think that’s my favorite part.

Be sure to try this dish – it’s chock full of healthy goodness, and tastes oh so yummy!


What do I need to make this recipe?

  • cauliflower
  • zucchini
  • onion
  • extra virgin olive oil
  • sea salt
  • eggs
  • mixed frozen veggies
cauliflower rice ingredients cauliflower, frozen veggies, eggs, salt, onion, zucchini, and olive oil.

Cauliflower is such a versatile veggie! Here are some more cauliflower recipes to enjoy:

Roasted Cauliflower Steak with Pesto Sauce is a great dinner option. 

Gluten-Free Cauliflower Crust Pizza is super easy to learn how to make!


Healthy Fried “Rice” Cauliflower with Simple Veggies and Eggs

Riced cauliflower with veggies is the perfect, healthy dinner!
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Course: Dinner, Lunch, Main Course, Salad
Cuisine: American
Allergy: Dairy Free, Gluten Free, Nut Free, Vegetarian
Total Time: 35 minutes
Calories: 103kcal
Author: Marina Rizhkov



  • 1 head cauliflower, chopped
  • 1 small zucchini, sliced
  • 1 pinch sea salt, or to taste
  • 3 Tbsp extra virgin olive oil
  • ½ cup onion, chopped
  • 2 eggs, beaten
  • 1 cup mixed frozen veggies


  • Chop florets from cauliflower into very small pieces.
    1 head cauliflower,
  • Heat extra virgin olive oil in a pan.
    3 Tbsp extra virgin olive oil
  • Add in chopped cauliflower florets and fry for 3-4 minutes or until cauliflower starts to brown up; stir frequently.
    1 head cauliflower,
  • Add in chopped onion and fry for another minute.
    ½ cup onion,
  • Add in frozen vegetables. (You could also use fresh ones if you want.)
    1 cup mixed frozen veggies
  • Slice zucchini, and also add to the pan.
    1 small zucchini,
  • Stir everything together. Sauté for 2 minutes.
  • Turn heat down to the lowest.
  • Beat eggs in a small bowl or plate and pour into the pan. Stir right away, and continue stirring like you would for scrambled eggs.
    2 eggs,
  • Add a pinch of sea salt, or add salt to your taste.
    1 pinch sea salt,
  • Sauté for 4 minutes, then serve!


Calories: 103kcal | Carbohydrates: 8g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 55mg | Potassium: 357mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1264IU | Vitamin C: 42mg | Calcium: 34mg | Iron: 1mg
Tried this recipe?Mention @allweeat_com or tag #allweeat!

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