Cauliflower Fried Rice for a Skinny Sunday Supper

4.7 from 6 votes
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Cauliflower fried rice is a delicious, healthy, and family friendly side dish. It deserves your full attention, so please step away from the takeout menu and drop the phone…

Cauliflower Fried Rice | | side dish | healthy recipes | vegetarian | gluten free | cauliflower

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?

Cauliflower Fried Rice has it all! The original idea is from Justine of Full Belly Sisters. After seeing the slight spin on it from Ann at The Fountain Avenue Kitchen, 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. When this week’s Sunday Supper theme, hosted by Sue at Sue’s Nutrition Buzz, was announced, I knew the Cauliflower Fried Rice had to make a comeback to our table.

Cauliflower Fried Rice | | side dish | healthy recipes | vegetarian | gluten free | cauliflower

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. I think we can all agree that more veggies is always a good thing.

Cauliflower Fried Rice is the perfect side 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 | | side dish | healthy recipes | vegetarian | gluten free | cauliflower

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 | | side dish | healthy recipes | vegetarian | gluten free | cauliflower

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. Weekly chats start 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.

Cauliflower Fried Rice | | side dish | healthy recipes | vegetarian | gluten free | cauliflower

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

Sneak in a bowl full of cauliflower fried rice and watch your family smile!

Cauliflower fried rice with fresh vegetables.
4.7 from 6 votes

Cauliflower Fried Rice

Cauliflower Fried Rice takes a classic Asian recipe and packs it with extra vegetables. This versatile veggie fried rice can be gluten free, vegetarian, or even vegan!
Cook: 30 minutes
Total: 30 minutes


  • one head of cauliflower raw
  • 2 tablespoons coconut or olive oil
  • 7 scallions chopped (keep white/light green ends separate from dark green tops)
  • 5 cloves of garlic chopped
  • 1 teaspoon chopped fresh ginger
  • 3-4 cups of cooked brown rice cold
  • 2 cups steamed broccoli chopped small
  • 1 cup steamed sliced carrots
  • 4 tablespoons reduced-sodium soy sauce or tamari for gluten free, divided
  • 1 tablespoon sesame oil
  • ½-1 pound of your protein of choice I used 1/2 lb pork sliced into strips, and about 1/4 lb shrimp
  • 2 eggs lightly beaten (optional for vegan)
  • Optional toasted sesame seeds and chopped scallion tops for garnish


  • Remove the cauliflower’s tough stem and chop into large florets.
  • Place cauliflower into food processor, and pulse until it resembles small rice.
  • Heat 1 T coconut or olive oil in a very large skillet or wok, over medium heat.
  • Add the white parts of the scallions, garlic, and ginger, and saute for 2 minutes or until the scallions begin to soften.
  • Add the cauliflower, stir to coat, spread out in the pan, then allow to cook for several minutes, until it begins to caramelize.
  • Stir, then let cook to caramelize again for another several minutes.
  • Increase the heat to medium-high, add the remaining coconut or olive oil and the brown rice, and stir to coat completely.
  • Spread the mixture in the pan, and cool for 2 or 3 minutes to brown the rice.
  • Stir in the broccoli and carrots.
  • 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).
  • 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.
  • Stir the entire contents of the pan together, and stir in the remaining 2 T soy sauce and sesame oil.
  • Serve with toasted sesame seeds and/or chopped scallions, if desired.
Nutrition Facts
Cauliflower Fried Rice
Amount Per Serving
Calories 755 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 8g40%
Trans Fat 0.03g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 119mg40%
Sodium 684mg29%
Potassium 1013mg29%
Carbohydrates 119g40%
Fiber 8g32%
Sugar 3g3%
Protein 29g58%
Vitamin A 5959IU119%
Vitamin C 48mg58%
Calcium 122mg12%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.



Cauliflower Fried Rice | | side dish | healthy recipes | vegetarian | gluten free | cauliflower

Cauliflower fried rice isn’t the only delicious healthy option, though!

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

Cauliflower Fried Rice by Cupcakes & Kale Chips

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}

  1. 4 stars
    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

  2. Jessica

    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.

  3. 4 stars
    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!


  4. 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!

  5. I am not one to hide veggies either :). Your veggie packed fried rice sounds fantastic and like a winner in our house as well 🙂 ~ Bea

  6. Nancy @ gottagetbaked

    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.

  7. Laura | Small Wallet, Big Appetite

    This has been on my list of ideas to try but I just can’t seem to get to it. Seeing those photos and how delicious it looks I think I need to get off my butt and just try it.

  8. Terra

    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

  9. 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!

  10. Katie

    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!

  11. 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.

    1. Yes, I think we do forget tht so many things that are heavy in restaurant can be made and eaten more regularly at home, where we control the ingredients and preparation.

  12. 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 !!

  13. 5 stars
    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 🙂

    1. 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.

  14. Paula @ Vintage Kitchen

    This is the kind of rice dish I would make because it tastes great! A wonderful use of cauliflower, which is amazing as a way of substituting some rice. I could eat this all the time!

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