Fried Cauliflower “Rice” with Sautéed Vegetables


A clean eating spin on a classic take-out favorite.

When I recently got a cauliflower in my North Scottsdale Organics bag, I thought to finally give cauliflower “rice” a try. Although I love regular old brown rice for its versatility and nutritional value (we’re not grain-free, paleo or low carb) making a rice substitute with it seemed like an easy way to add more vegetables to our dinner and to come up with something new that the whole family would like. Since then, I have been experimenting with different recipes and this one for fried cauliflower rice with sautéed vegetables turned out to be one of our favorites.

Fried rice is a delicious dish but can be a quite unhealthy choice when ordered in most restaurants – a huge serving of nutritionally-void white rice fried in vegetable oil with heaps of MSG, possibly fatty meats and little vegetables…oh, the horror!

So, even if you generally don’t trust health foods disguised as comfort foods, give this one a try. It is very satisfying and tastes great while being great for your body. Pinky promise!


  • 1 large cauliflower, outer leaves and core removed, cut into florets
  • 1-2 tablespoons avocado oil
  • 2 organic eggs (optional)
  • 2 cloves garlic, minced
  • 1 cup mushrooms, chopped
  • 1 cup broccoli, cut into small florets
  • 1-2 carrots, peeled and julienned
  • 2 scallions, thinly sliced, white and green parts kept separate
  • 1/2-1 tablespoon fresh ginger, minced
  • 2 teaspoons sesame seeds
  • Wheat-free tamari or soy sauce and sesame oil to taste
  • Lime wedges and chili paste to garnish (optional)



  1. Put half of the cauliflower florets in a food processor and process until evenly chopped and resembling the consistency of rice. Repeat with the second half. Set aside.
  2. Heat the avocado oil in a large frying pan or wok over medium heat. Add the eggs and quickly scramble breaking them up into small pieces. Set aside.
  3. Place the garlic, white parts of the green onions, mushrooms, carrots, and broccoli in the pan and quickly sauté until the vegetables are tender but still a little firm. Add the cauliflower rice and sauté for a few minutes until it is starting to lightly brown on the outside. Add the ginger, eggs, and remaining green onions, and mix until everything is thoroughly combined.
  4. Drizzle with tamari and sesame oil and top with sesame seeds. Garnish with lime wedges and chili paste if desired. Serve hot.

Teachable Tips:

  1. Make sure you do not over process the cauliflower. You want the florets to be chopped but not pulverized. A few quick pulses with the food processor will be enough. Otherwise, the cauliflower can get mushy. If you do not have a food processor, you can use a box grater instead.
  2. You can utilize pretty much any vegetable you have and like. Frozen peas, bamboo shoots, shiitake mushrooms or water chestnuts would work well with the overall flavor profile of this recipe. Mr. Healthy Haus threw some spicy shrimps on the barbecue to make this a non-vegetarian dinner. Stir fried chicken would also be a fitting option. To make it vegan, omit the eggs.
  3. The basic recipe for the cauliflower rice is super versatile. You can just sauté it with onions, garlic and herbs, make it a Spanish rice with tomatoes and peppers or use it as a taco filling with lentils, cilantro and lime juice.



One thought on “Fried Cauliflower “Rice” with Sautéed Vegetables

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s