Cauliflower Fried Rice for a Skinny #SundaySupper


Step away from the takeout menu and drop the phone…

Cauliflower Fried Rice |

After the past few months of cookies and holiday traditions and New Year’s parties and bucket lists and retro food and Super Bowl snacks and Valentine’s Day treats, it was time to lighten up #SundaySupper a bit.  Are you looking for some delicious whole grains, veggies, and lots of protein, but still want something your kids will eat?

This Cauliflower Fried Rice has it all!  The original idea was from Justine of the Full Belly Sisters, and the I saw a slight spin on it from Ann at The Fountain Avenue Kitchen, and I knew I HAD to make it.  This was ages and ages ago, and I vowed to make it again, and share with you my take on this amazing recipe.  Well, as it seems to go in the life of a food blogger, new recipe inspirations and ideas come up, both from our own heads and from other blogs and new cookbooks.  But when Isabel, the Family Foodie, announced this week’s theme, hosted by Sue at Sue’s Nutrition Buzz (check out her blog – she is awesome!), I knew the Cauliflower Fried Rice had to make a comeback to our table.

Cauliflower Fried Rice |

Somehow, eating healthy means something different to everyone.  Some want lower fat and calories, others are looking for lower carbs and more protein, while another group of people may be looking for less meat and more seafood or other non-animal-based proteins.  One thing I think we can all agree on – more veggies is always a good thing.  I think Cauliflower Fried Rice is the perfect dish to meet all of those nutritional needs.

Substituting cauliflower for some of the rice lowers the carbs and calories, and adds in veggies.  Using brown rice ups the whole grain and fiber factor.  The dish isn’t cooked with a ton of fat, but you do get some good fats from the coconut or olive oil.  I used broccoli and carrots for even more color and veggie action, but you can certainly change these up, and add more or less, depending on your tastes.  The main change I made from the original recipe was that I knew, being 35 weeks pregnant and all, that I had to up to protein factor, so I used pork, shrimp, and eggs.  But again, these can easily be switched up – chicken, beef, tofu, edamame – or eliminated altogether.  You see – equal opportunity nutrition!!

Cauliflower Fried Rice |

I am not always one for using the “hiding” approach, and actually, The Bug is a fan of cauliflower, but this is a great way to just up the veggie factor without realizing it, and I feel that as long as I continue to offer veggies in their “whole” form, sneaking some in now and then just to get some additional nutrients is not a bad thing.  And, since I have to watch my carbs with the gestational diabetes, it does add some more bulk to the recipe without sending my blood sugar through the roof.  More food = good!

So definitely give this Cauliflower Fried Rice a try!  It will definitely be making more frequent appearances on our table, and I can’t wait to try more variations!  And check out this week’s line up of Skinny #SundaySupper recipes at the bottom of this post.

Cauliflower Fried Rice |

And don’t forget to join the #SundaySupper conversation on twitter each Sunday. We tweet throughout the day and share recipes from all over the world. This week we will be sharing out special skinnified recipes! Our weekly chat starts at 7:00 pm ET and you do not want to miss out on the fun. Follow the #SundaySupper hash tag and remember to include it in your tweets to join in the chat. Check out our #SundaySupper Pinterest board for more fabulous recipes and food photos.  Join us Around the Family Table this Sunday at 7pm Eastern Time and share your favorite healthy recipes with us!

Cauliflower Fried Rice |

Do you ever try to sneak in or hide veggies or other healthy foods?

4.7 from 6 reviews
Cauliflower Fried Rice
This Cauliflower Fried Rice takes an Asian classic and packs it with extra veggies. Versatile enough to be made gluten free, vegetarian, or even vegan.
Recipe type: Main
  • one head of cauliflower, raw
  • 2 T coconut or olive oil
  • 7 scallions, chopped (keep white/light green ends separate from dark green tops)
  • 5 cloves of garlic, chopped
  • 1 t chopped fresh ginger
  • 3-4 c of cooked brown rice, cold
  • 2 c steamed broccoli, chopped small
  • 1 c steamed sliced carrots
  • 4 T reduced-sodium soy sauce or tamari (for gluten free), divided
  • 1 T sesame oil
  • ½-1 lb of your protein of choice (I used ½ lb pork sliced into strips, and about ¼ lb shrimp)
  • 2 eggs, lightly beaten (optional for vegan)
  • Optional toasted sesame seeds and chopped scallion tops, for garnish
  1. Remove the cauliflower's tough stem and chop into large florets.
  2. Place cauliflower into food processor, and pulse until it resembles small rice.
  3. Heat 1 T coconut or olive oil in a very large skillet or wok, over medium heat.
  4. Add the white parts of the scallions, garlic, and ginger, and saute for 2 minutes or until the scallions begin to soften.
  5. Add the cauliflower, stir to coat, spread out in the pan, then allow to cook for several minutes, until it begins to caramelize.
  6. Stir, then let cook to caramelize again for another several minutes.
  7. Increase the heat to medium-high, add the remaining coconut or olive oil and the brown rice, and stir to coat completely.
  8. Spread the mixture in the pan, and cool for 2 or 3 minutes to brown the rice.
  9. Stir in the broccoli and carrots.
  10. Make a well in the center of the rice, and add your proteins and 2 T soy sauce (I added the pork first with 1 T soy sauce, then the shrimp and remaining soy sauce).
  11. Once the proteins are cooked, push to the edges to again make a well, and pour the eggs, if using, in the middle to quickly scramble them.
  12. Stir the entire contents of the pan together, and stir in the remaining 2 T soy sauce and sesame oil.
  13. Serve with toasted sesame seeds and/or chopped scallions, if desired.


Cauliflower Fried Rice |

This week’s line up of recipes is overflowing with delicious skinny versions of appetizers and soup, desserts and sides and of course we couldn’t forget the main dish. There’s a even a few skinny comfort foods which is always a good thing when you’re looking for a low calorie heart warming, comforting meal.

Sizzling Skinny Appetizers & Soups

 Healthy Skinny Mains & Sides

Guilt Free Skinny Desserts & Snacks

Wine Pairing Recommendations for Skinny Sunday Supper by ENOFYLZ Wine Blog

This recipe was shared with: Thursdays Treasures, nifty thrifty sunday #97}



Want to see lots more yummy food from me and my friends, and cute pictures of my kids? 

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  1. says

    WHat a gorgeous plate of food! Thank you so much for trying my recipe AND linking to my post—really appreciate both.

    PS. For another option of protein, try topping the rice with a fried or poached egg! When you break the yolk it makes a delicious “sauce” for the rice :-)

    • says

      Mmm, a runny egg on top sounds fabulous. I have some left in the freezer that isn’t enough for main dishes for all of us, so that would be a wonderful way to stretch it out.

  2. says

    Love this version. Always wanted to make cauliflower rice & now looking at this I feel like. It looks and sounds so wholesome, hearty & healthy. Love all your recipes but this one will be one of my favs. Thanks for sharing & thanks for the kind words !!

  3. says

    Homemade fried rice can be light like your dish here. The restaurant versions are often so oily fattening that we tend to forget that recipes like this can be just as flavorful yet skinny.

  4. says

    Your fried rice looks absolutely delicious! I am a huge fan of packing in tons of veggies in my dishes, and I like the idea of ricing up some cauliflower for added goodness in this dish!

  5. says

    Oh, now it is totally MY turn to make this 😉 . I do love the sound of it. Unfortunately nobody else in my house likes cauliflower (bah-humbug)…but maybe I can fool them into liking it with this!? Yum!

  6. says

    I have been meaning to try the cauliflower crust pizza, my dear friend said it is delicious! Your recipe sounds healthy and wonderful, I bet with the cauliflower there is a great mix of flavors! Hugs, Terra

  7. says

    I love fried rice, Brianne. I seriously can’t stop eating it if it’s in front of me. I’ve never heard of subbing rice for cauliflower – this is brilliant! You still get the texture but in a much healthier form. And I love how adaptable this recipe is.

  8. says

    I make a very similiar version of fried rice loaded with veggies and very little rice. I love the flavor of ginger in fried rice. I think it makes it super special!

  9. says

    Hey there!

    Found you at Nifty thrifty things’ linky party! OMG seriously?! This is such a fantastic idea! I’ve never seen this done before…when hubby and I buy groceries next week, we are FOR SURE trying this!

    Pinned you on my Pinterest board!


  10. says

    I just made this last night – it’s fantastic! My husband hates cauliflower (or so he thinks), so I was a little worried, but he didn’t suspect a thing. Even after I told him there was cauliflower in it, he said he still couldn’t taste it, and happily continued eating it. It’s such a great trick! I ended up using only 2 cups of brown rice and an extra huge head of cauliflower plus extra broccoli, and shrimp and egg for the protein. Delish.

  11. says

    Hi there! I just wanted to stop by and say hello. I found your blog last year when looking for a cauliflower fried rice recipe. I really enjoyed yours and have made it a few times now. Recently, I’ve cut out the brown rice entirely and use only the cauliflower (it makes so much!). I’ve posted my version to my blog and included a link back to you. I love that Cupcakes & Kale Chips is focused on the balance of light recipes with sweet treats. That’s basically how I live my life. :) Thank you so much for sharing!

    Lindsey Lou
    sugar is smoking
    Cauliflower Fried Rice
    Lindsey Lou recently posted…Vegetable Green CurryMy Profile

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