Cauliflower Fried Rice

Cauliflower fried rice with scrambled eggs and vegetables. Savory sesame oil adds just the right flavor for a healthy side dish.

Prep Time: 10 mins   Cook Time: 20 mins

Cauliflower Fried Rice is made with scrambled eggs, vegetables, and a savory oil. Sesame oil adds just the right flavor and keeps this side healthy along your weight loss journey. With 1 protein per serving and 1.2 sugars per serving this recipe makes 5 servings, perfect for any gathering with friends and family. Or, save the leftovers for easy on-the-go meals.


Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Yield: 5 servings


  • 2 tbsp Unsalted butter
  • 2 cloves Garlic (minced)
  • 1/2 large Onion (finely diced)
  • 1/2 medium Red bell pepper (finely diced)
  • 2 large Eggs
  • Sea salt (to taste)
  • Black pepper (to taste)
  • 1 medium head Cauliflower (or 4 cups riced cauliflower)
  • 1 tsp Toasted sesame oil
  • 3 medium Green onions (chopped)


  1. Prepare the cauliflower
    Remove the cauliflower leaves and stems. (Cut off as much of the stems as you can.) Push the cauliflower florets into a running food processor with a grating attachment, to make cauliflower rice. Alternatively, you can buy pre-riced cauliflower rice from store.
  2. Saute
    In a large saute pan over medium heat, heat a tablespoon of butter. Add the garlic, onions, and red peppers. Saute for about 8-10 minutes, until the onions are translucent and just starting to brown.
  3. Whisk and cook egg
    Meanwhile, whisk the eggs with 1/2 tsp (2 g) sea salt and a pinch of black pepper. When the onion is done enough, push the veggies to one side of the skillet. (If the pan is dry, you can melt in more butter.) Add the whisked eggs to the other side and cook for a few minutes, until barely scrambled.
  4. Stir-fry everything
    Push everything to the side again and add the remaining tablespoon of butter to the pan. Once it melts, increase heat to medium-high, immediately add the cauliflower, and stir everything together to coat. Season with sea salt and black pepper. Stir-fry for about 5 minutes, until the cauliflower is soft, but not mushy.
  5. Finish with sesame oil and green onions
    Remove from heat. Stir in the sesame oil, and chopped green onions.

Nutrition Info:

Serving Size: 1/5 of total and 1 Protein per serving + 1.2 Sugars per serving