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Simple and Healthy Fried Cauliflower “Rice” with Veggies

Contents

  • Introduction
  • Step-by-Step
  • The Recipe
  • Equipment List
  • Nutrition
  • Reviews
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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.

friedcauliflower

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.

Steps

Add riced cauliflower to a medium heated skillet with olive oil. Sauté cauliflower for 5 minutes or until cauliflower begins to brown up; stir frequently. Then add in 1/2 cup chopped onion. Sauté for another 5 minutes, stirring well.
friedcauliflowerrecipe 1000x1000

Add frozen veggies to skillet. Sauté for 2 minutes.
friedcauliflowerwithveggies 1000x1000

Turn the heat down to low and stir in whisked eggs. Add salt to taste.

friedcauliflowerwithveggiesrecipe 1 1000x1000

Although this dish of healthy fried rice is best when served fresh and warm, it does reheat well the next day with 1/2 Tablespoon of butter in a pan.

friedcauliflowerwithveggiesrecipe 1 1

Simple and Healthy Fried Cauliflower “Rice” with Veggies Yum

3 Servings
+—
321 Calories
Time to cook: 35 mins
0 Reviews
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Ingredients

  • 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

Instructions

1

Add riced cauliflower to a medium heated skillet with olive oil. Sauté cauliflower for 5 minutes or until cauliflower begins to brown up; stir frequently. Then add in 1/2 cup chopped onion. Sauté for another 5 minutes, stirring well.
friedcauliflowerrecipe 1000x1000

2

Add frozen veggies to skillet. Sauté for 2 minutes.
friedcauliflowerwithveggies 1000x1000

3

Turn the heat down to low and stir in whisked eggs. Add salt to taste.

friedcauliflowerwithveggiesrecipe 1 1000x1000

4

Although this dish of healthy fried rice is best when served fresh and warm, it does reheat well the next day with 1/2 Tablespoon of butter in a pan.

friedcauliflowerwithveggiesrecipe 1 1

Equipment Used

skillet equipment
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spatula set equipment
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Knife
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Whisk
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Nutrition Facts
Simple and Healthy Fried Cauliflower "Rice" with Veggies
Amount Per Serving
Calories 321 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 109mg36%
Sodium 365mg16%
Potassium 973mg28%
Carbohydrates 33g11%
Fiber 10g42%
Sugar 5g6%
Protein 13g26%
Vitamin A 7837IU157%
Vitamin C 110mg133%
Calcium 103mg10%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

About the Author

Marina Rizhkov

I’m Marina, a Mother, Culinary Nutrition Expert, and Blogger. I am so glad you took the time to stop by and treat yourself to some of my recipes. My goal is to give you the knowledge and courage to get out of your comfort cooking zone and cook from scratch! You’ll find a bunch of pictures, nutritional information, and step-by-step instructions to help you achieve tasty homemade meals.

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Simple and Healthy Fried Cauliflower “Rice” with Veggies
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