Heart-Healthy Cauliflower Fried Rice
Transform your weeknight dinners with this Heart-Healthy Cauliflower Fried Rice, a flavorful, nutrient-packed alternative to traditional fried rice that’s perfect for clean eating! Made with finely pulsed cauliflower as a wholesome base, this recipe reduces carbs and boosts fiber without skimping on taste. Sautéed garlic, onions, carrots, and peas infuse every bite with vibrant color and subtle sweetness, while low-sodium soy sauce and a touch of sesame oil bring that classic umami kick. Lightly scrambled eggs add protein, and a sprinkle of green onions rounds out the dish with a fresh finish. Quick and easy to prepare in just 30 minutes, this guilt-free, veggie-rich recipe is ideal for anyone seeking heart-healthy, gluten-free, or low-calorie meal options without sacrificing flavor. Perfect for busy lifestyles and family-friendly dining!
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Recipe Information
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
Instructions
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.
Mince the garlic and finely chop the onion and carrots.
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.
Add the chopped carrots to the skillet and continue to sauté for 3-4 minutes until the carrots are slightly softened.
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.
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.
Mix in the low-sodium soy sauce, sesame oil, black pepper, and red pepper flakes. Stir well to combine all flavors.
Finally, thinly slice the green onions and sprinkle them over the fried rice. Serve hot and enjoy this heart-healthy meal.
Nutrition Facts
Calories |
1022 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.3 g | 71% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 8.9 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 2968 mg | 129% | |
| Total Carbohydrate | 99.3 g | 36% | |
| Dietary Fiber | 30.9 g | 110% | |
| Total Sugars | 38.4 g | ||
| Protein | 47.1 g | 94% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 394 mg | 30% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 3789 mg | 81% | |
*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.
