Low Fat Cauliflower Fried Rice
Transform your weeknight meal routine with this delicious and guilt-free Low Fat Cauliflower Fried Rice—an easy, nutrient-packed alternative to traditional fried rice that’s bursting with flavor and ready in just 30 minutes! Made with “riced” cauliflower as the base, this healthy recipe is loaded with colorful veggies like carrots, peas, and diced onions, and infused with savory low-sodium soy sauce and a hint of aromatic sesame oil. Perfect for those watching calories, this dish features scrambled eggs for added protein and uses minimal olive oil to keep it light without sacrificing taste. Quick to prepare and ideal for meal prep, this wholesome, low-carb fried rice is a versatile side or stand-alone dish that’s sure to satisfy your comfort food cravings while delivering a nutritious twist.
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Recipe Information
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
Instructions
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.
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.
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.
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.
Stir in the peas and cook for an additional 2 minutes.
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.
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.
Drizzle the sesame oil over the top, and give the fried rice one final stir.
Garnish with sliced green onions before serving warm.
Nutrition Facts
Calories |
779 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.3 g | 52% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 2752 mg | 120% | |
| Total Carbohydrate | 78.3 g | 28% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 30.7 g | ||
| Protein | 35.2 g | 70% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 340 mg | 26% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 3220 mg | 69% | |
*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.
