Low Calorie Cauliflower Fried Rice

The Best Cauliflower Fried Rice Recipe

The Best Cauliflower Fried Rice Recipe is just 96 calories and can be made vegan or vegetarian. And with chicken, pork or shrimp!. Below you will find 5 recipes in one for homemade cauliflower fried rice. Plus, directions on how to make cauliflower rice.

The Best Cauliflower Fried Rice Recipe

Ingredients You’ll Need:

  • Olive oil spray
  • 2 eggs or 1/2 cup crumbled tofu (for vegan fried rice recipes)
  • 1 cup frozen peas and carrots
  • ½ cup frozen corn
  • 1 onion diced
  • 3 cloves garlic minced
  • 8 oz riced cauliflower
  • 2 green onions sliced
  • 1 tablespoon soy sauce or Tamari (for Gluten-Free fried rice recipes)
  • 1 teaspoon toasted sesame oil
  • Salt and Pepper

Low Calorie Cauliflower Fried Rice

The Best Cauliflower Fried Rice Recipe

Healthy Cauliflower Fried Rice Meal Prep and Storage

Meal Prep: This recipe can be made ahead of time and then cooled. Then place in an airtight freezer bag or container for later.
Storage: Will hold in the fridge for 6 days and the freezer for a month.
Reheating: Add to an oven at 350 degrees until cooked through.

Low Calorie Cauliflower Fried Rice

The Best Cauliflower Fried Rice Recipe

Low Calorie Cauliflower Fried Rice

Lose Weight By Eating
You can make this cauliflower fried rice 5 ways… Traditional fried rice, with chicken, shrimp, pork, or vegan with tofu.
Directions for all 5 cauliflower rice recipes are included, and all can be made in just 15 minutes!
Save yourself some time, and get a bag of frozen peas and carrots, and get riced cauliflower.
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Main Course, Side Dish
Cuisine Chinese
Servings 4 servings
Calories 96 kcal

Ingredients
 
 

  • Olive oil spray
  • 2 eggs or 1/2 cup crumbled tofu (for vegan fried rice recipes)
  • 1 cup frozen peas and carrots
  • ½ cup frozen corn
  • 1 onion diced
  • 3 cloves garlic minced
  • 8 oz riced cauliflower
  • 2 green onions sliced
  • 1 tablespoon soy sauce or Tamari (for Gluten-Free fried rice recipes)
  • 1 teaspoon toasted sesame oil
  • Salt and Pepper

Optional ingredients:

  • 1 pound sliced chicken optional (for cauliflower fried rice with chicken recipe)
  • 1 pound cleaned shrimp optional (for cauliflower fried rice shrimp recipes)
  • 1 pound ground pork optional (for cauliflower pork fried rice recipes)
  • 1 cup crumbled tofu optional (for vegan cauliflower fried rice recipes)

Instructions
 

  • Spray a a hot wok or large skillet with olive oil and add the eggs (or crumbled tofu). Scramble in the pan and then transfer to a clean bowl.
  • Add in onion, and any protein (pork, chicken, shrimp) and cook until protein is cooked through. About 5 minutes.
  • Mix in the peas, carrots, corn, and garlic cook for 3 minutes.
  • Add the Cauliflower Rice and cook for 5-6 minutes until crispy around the edges.
  • Top with soy sauce, sesame oil, salt and pepper and the scrambled eggs. Toss well and cook until Cauliflower rice is hot. Then top with green onions and serve hot.

Notes

Nutrition

Calories: 96kcalCarbohydrates: 10.9gProtein: 5.8gFat: 3.7gSaturated Fat: 0.9gCholesterol: 82mgSodium: 334mgPotassium: 172mgFiber: 3.1gSugar: 4.3gCalcium: 48mgIron: 1mg
Keyword cauliflower, fried rice
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Cauliflower Fried Rice

The Best Cauliflower Fried Rice Recipe

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The Best Cauliflower Fried Rice Recipe

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