Recipe: Cauliflower Rice

Fake your fried rice with this healthier option

Fake fried rice uses grated cauliflower for a healthier Asian-inspired dish

Here’s an amazing Asian-inspired recipe where grated low-carb cauliflower masquerades as rice

This dish delivers all the flavour of real fried rice but with a fraction of the carbohydrates, plus the cauliflower contains vitamin C, folate and disease-fighting phytonutrients. This recipe serves four as a side dish.


  • 2 Tbsp. (30 mL) olive oil

  • 3 green onions, chopped

  • 2 garlic cloves, minced

  • 3½ cups (875 mL) raw cauliflower, grated (about ½ head)

  • 3 Tbsp. (45 mL) low-sodium soy sauce

  • ½ tsp. (2.5 mL) fresh ginger, peeled and grated

  • ½ cup (125 mL) diced cooked chicken or baby shrimp (optional)

  • 3 eggs (beaten)


  1. Heat olive oil over medium-high heat in large skillet.
  2. Fry white part of green onions and garlic for 1 minute.
  3. Add grated cauliflower. Stir-fry for 4 to 5 minutes.
  4. Add soy sauce, ginger, diced green onion tops and cooked chicken or baby shrimp (if using).
  5. Mix well and brown for 1 minute, and then push the mixture to one side of the pan.
  6. Scramble eggs in open side of pan until done but moist (add more oil if necessary).
  7. Stir eggs into cauliflower rice mix, remove from heat and serve.

Per serving (not including chicken or shrimp): 
150 calories; 7.4 g carbohydrate; 7.4 g protein; 
11 g fat; 2 g fibre; 503 mg sodium

Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.