Home > Recipes > Simple and Healthy Fried Cauliflower “Rice” with Veggies
  • Gluten Free
  • Nut Free
  • Vegetarian

Simple and Healthy Fried Cauliflower “Rice” with Veggies

Healthy fried rice cauliflower with veggies is not your typical fried rice dish, it’s a guilt-free dish, low in calories, and has no extra unnecessary carbs.


Some days, I’m really craving some fried rice and orange chicken. Today’s the day, but somewhat healthier. As I was looking around a bit, I figured out that cauliflower is a good substitute for rice and it works very well in this dish! Substituting the rice for cauliflower makes it pretty much a salad right?

Although brown rice is a whole grain and white rice does not contain very much nutritional value, cauliflower contains a ton of benefits. Like many vegetables, cauliflower contains a high content of nutrition and vitamins. Many of these vitamins and minerals aid in weight loss, preserve eyesight and helps with digestion. Cauliflower substitutes for many main ingredients in a variety of recipes like mashed potatoes, this fried rice recipe, or even macaroni cheese!

Why else should I make this recipe?

Onions! Carrots! Let’s talk about onions. This special ingredient benefits your immune system and regulates blood pressure levels. Along with that, onions contain antibacterial powers. Why do carrots make the main health benefits list? For the fact that carrots improve your vision and promote healthy and glowing skin! Part of the reason for this is because of the large amount of Vitamin A in carrots.

What do I need to make this recipe?

Cauliflower is a nutritious alternative to rice, and is high in fiber and B vitamins.

Onion benefits heart health and helps to reduce high blood pressure.

Eggs are a great source of protein and selenium.

Frozen veggies such as peas, carrots, corn, bell peppers, and green beans are all wonderful options to add into this cauliflower rice. The benefits vary, but we all know that veggies are full of vitamins and minerals.

Along with those ingredients, you will need olive oil and sea salt.

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!


Simple and Healthy Fried Cauliflower “Rice” with Veggies

Healthy fried rice cauliflower with veggies is not your typical fried rice dish, it’s a guilt-free dish, low calories, and no extra unnecessary carbs.
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Course: Lunch, Main Course
Cuisine: American
Allergy: Gluten Free, Nut Free, Vegetarian
Total Time: 35 minutes
Calories: 321kcal



  • 1 head cauliflower, shredded
  • 3 Tbsp extra virgin olive oil
  • ½ cup onion, chopped
  • 2 large eggs, whisked
  • 16 oz mixed frozen veggies
  • ¼ tsp sea salt, or to taste


  • Add riced cauliflower to a medium heated skillet with olive oil.
    1 head cauliflower,, 3 Tbsp extra virgin olive oil
  • Sauté cauliflower for 5 minutes or until cauliflower begins to brown up; stir frequently.
  • add in chopped onion. Sauté for another 5 minutes, stirring well.
    ½ cup onion,
  • Add frozen veggies to skillet. Sauté for 2 minutes.
    16 oz mixed frozen veggies
  • Turn the heat down to low and stir in whisked eggs. Add salt to taste.
    2 large eggs,, ¼ tsp sea salt,
  • Serve hot & fresh!


Calories: 321kcal | Carbohydrates: 33g | Protein: 13g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 109mg | Sodium: 365mg | Potassium: 973mg | Fiber: 10g | Sugar: 5g | Vitamin A: 7837IU | Vitamin C: 110mg | Calcium: 103mg | Iron: 3mg
Tried this recipe?Mention @allweeat_com or tag #allweeat!

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