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  • Writer's pictureAllyson Balzuweit

Cauliflower and Vegetable Fried Rice

This colorful dish is packed with so many beneficial nutrients, and also touts plenty of fiber, healthy fat and protein; a much healthier and satisfying version of fried rice that will leave you feeling energized. It's a great meal prep recipe as it holds well in the fridge for a few days. The variety of textures and flavors makes it fun and appealing, and I was quite shocked, to be honest, when my 13 year old came into the kitchen after I made a big batch (thinking it was for me for weekday lunches) and downed a bowl in no time at all. The best part is that you can use it in whatever way appeals to a snack, which I often do on colder days, an easy lunch (feel free to add additional cooked protein to bulk it up) or as a side dish with a bigger meal. You decide!


-24 oz. riced cauliflower (fresh or frozen both work)

-1 tsp. Avocado oil

-1 Tbsp. Sesame oil

-3 eggs

-1/4 tsp. Salt

-1/4 cup diced onion

-1/2 cup each of diced carrots, bell pepper and frozen peas

-1 garlic clove, minced

-1 bunch (about 1 cup) chopped scallions (separate whites and greens)

-3 Tbsp. Tamari or soy sauce


  1. Add avocado oil to a large skillet and heat over low heat. Whisk eggs and add a pint of salt.

  2. Add eggs to pan and slowly scramble until cooked through. Transfer to a plate and wipe out pan with a damp paper towel or cloth.

  3. Add sesame oil to skillet and heat over medium. Add scallion whites, garlic, onions, and the remaining vegetables and saute until soft (2-3 minutes).

  4. Add cauliflower and Tamari to the cooked vegetables, stirring until combined. Cover and cook until cauliflower is cooked, about 5 minutes if using fresh cauliflower and 7-9 using frozen.

  5. Add eggs to pan and stir into cauliflower mixture, breaking and distributing the egg. Sprinkle with the green parts of the scallions.


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