Cauliflower “Fried Rice”

The best healthy meals are so good, you don’t realize what you’re eating is healthy. Simple adjustments can make your favorite staple recipes a whole lot healthier. Cauliflower “fried rice” is the way to go when you want a delicious Asian-inspired side dish or entrée without all of the carbs. It has all the same flavors as the real deal, but triple the health benefits.


  • 1 head of cauliflower
  • 1 Tbsp coconut oil, or another cooking fat
  • 1/2 onion, diced
  • 1/2 red bell pepper, diced
  • 2 large carrots or about 10 baby carrots chopped into small pieces
  • 1/4 cup of small broccoli florets
  • 1 Tbsp soy sauce or liquid aminos
  • 2 eggs, scrambled
  • Pinch of ginger
  • Salt and pepper to taste
  • 1 Tbsp red pepper flakes to garnish


  1. Prepare the cauliflower by breaking it into large pieces to fit inside a food processor or blender. Chop until it’s the consistency of rice.

  2. Warm a wok or large sauté pan on medium heat for 2-3 minutes and add coconut oil.

  3. Once oil has melted, add the onion, bell pepper, and carrot. Sauté until the onion becomes translucent.

  4. Add cauliflower and broccoli. Cook for 10 minutes while stirring frequently so it doesn’t stick or burn.

  5. Afterward, add in soy sauce and let cook for another 2 minutes, then stir in the egg and continue cooking for another 3 minutes, or until egg is firm and cauliflower is soft.

  6. Season with a pinch of ginger, salt, and pepper

  7. Garnish with red pepper flakes.

Margaret Molteni is a runner who moved to Memphis from Nashville to work as a Recreational Therapist, assisting individuals with disabilities. Outside of work, you can find her training for her next marathon, cooking, blogging, and always eating. For more healthy and delicious recipes or all things running, visit Margaret’s site at

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