Cauliflower Fried Rice
All the flavor of fried rice with a fraction of the calories. Loaded with vegetables and egg for a satisfying dinner.
Cauliflower Fried Rice has 290 calories per serving, with 14g protein, 18g carbs, 18g fat, and 5g fiber. Prep 10 min, cook 10 min.
Nutrition per serving
1 serving(s)
290
Calories
14g
Protein
28% DV
18g
Carbs
7% DV
18g
Fat
23% DV
* %DV based on a 2000 calorie diet
📊 290 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
10 min
Servings
1
Est. Cost
$2.50
Why You’ll Love This
Cauliflower fried rice gives you all the satisfaction of takeout fried rice for only 290 calories. The riced cauliflower absorbs all the flavors beautifully while keeping carbs low.
Ingredients
- 2 cups riced cauliflower (fresh or frozen)
- 2 eggs
- ½ cup diced carrot
- ¼ onion, diced
- 2 cloves garlic, minced
- 2 tbsp low-sodium soy sauce
- 1 tbsp olive oil
- Green onions for garnish
Instructions
-
Prep the cauliflower: If using a whole head, pulse in a food processor until it resembles rice grains.
-
Scramble the eggs: Heat a pan, add a little oil, scramble the eggs, and set aside.
-
Sauté aromatics: In the same pan, sauté onion, garlic, and carrot for 2-3 minutes.
-
Add cauliflower rice and cook for 4-5 minutes, stirring frequently, until tender.
-
Season with soy sauce, then return the scrambled eggs to the pan and toss everything together.
-
Garnish with sliced green onions and serve hot.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 290 kcal |
| Protein | 14g |
| Carbs | 18g |
| Fat | 18g |
| Fiber | 5g |
Tips
- Add protein: Throw in some shrimp or chicken for an extra protein boost.
- Meal prep: This reheats perfectly — make a big batch for the week.
- Shortcut: Most grocery stores sell pre-riced cauliflower in the produce section.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
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