• Wellness Coach

Cauliflower "Fried Rice"

Servings: 4


1 medium head (24 oz) cauliflower, rinsed

1 TBSP sesame oil

2 egg whites

1 large egg

Pinch of salt

Cooking spray

½ small onion, diced fine

½ cup frozen peas and carrots

2 garlic cloves, minced

5 scallions, diced, whites and greens separated

3 TBSP soy sauce, or more to taste


Food processor, Sauté pan/Wok


1. Remove core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous—don’t over process or it will get mushy. Set aside and repeat with remaining cauliflower.

2. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt. Heat a large sauté pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.

3. Add the sesame oil and sauté onions, scallion whites, peas and carrots, and garlic about 3 to 4 minutes, or until soft.

4. Raise the heat to medium-high. Add the cauliflower “rice” to the sauté pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.

Nutrition per serving: serving size 1 1/3 Heaping cups

Kcals: 108g

Fat: 3g

Carb: 14g

Protein: 9g

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© 2019. Written by Elevate Wellness, Magellan MRx Management.