Simply Healthy Family: Cauliflower Fried Rice with Spring Veggies and Chives


Cauliflower Fried Rice with Spring Veggies and Chives

Weekday dinner just got exciting in a big way. If you like Chinese food you are going to love this healthy version of Fried Rice. It has all of the yummy components of traditional Fried Rice minus the rice. 

Rice is most likely a pantry staple in most homes used as a starchy side next to or with veggies and meat of some sort or as a 'filler' for a vegetarian meal. Debatably, rice, especially processed white rice really isn't a healthy food to eat and has several downfalls to it's few qualities. For instance, and I'll keep it super short so I don't bore you (more than I already am?) white rice has been waaaay over processed and completely stripped of any nutritional value, enough so that the FDA requires that it be "enriched" or "fortified" with vitamins and minerals.

Brown rice while a healthier option for it's vitamin content and fiber still has a few concerning negative qualities so I eat it vary rarely if at all any more.  Why?  Brown rice is very good at naturally 'leeching' non organic arsenic, found in pesticides and insecticides from the soil and water and is absorbed by rice as it grows. The inorganic form of arsenic, a toxin known to cause liver, lung, kidney and bladder cancer. I found this out when I tried substituting brown rice syrup for sugar several years ago and did some research. A lot of research. 

All rice, grains and nuts have large amounts of phytic acid in them. 
Phytic acid, the storage form of phosphorus,  is one of those pesky “anti-nutrients” the Paleo community keeps telling you to avoid. It’s often considered an anti-nutrient because it  binds minerals in the digestive tract, making them less available to our bodies. 

The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be "enriched" with vitamins B1, B3 and iron. 


White rice doesn't contain the phytate and trypsin inhibitor content of the less-milled brown rice and if you cook it properly (which neutralizes the haemagglutinin-lectin) you don’t have much to worry about as far as an anti-nutrient perspective. 

The debate goes on.... if you're interested in that sort of thing. 

Listen, eating rice is not going to kill you, quickly...... just kidding. However, I for one have decided that it's pretty much a super bland, super starchy (yeah, your body does need some starch to survive but there's starch in healthier foods out there) not so healthy food/filler to eat therefore, not worth it. 

Decide for yourself, I'm no expert. 

What I DO know for a fact is that eating more vegetables is a good thing. I for one can not get enough of them. Cauliflower is one of my favorite veggies although if you told me I would say that when I was 10 I would have thought you were craze-E! I've been using cauliflower in lots of dishes like these Chipotle Cheddar Poppers,  Buffalo Cauliflower 'wings' and even as a healthy, gluten free pizza crust!

It's really hard to tell that this is not rice, especially with a little bit of Tamari sprinkled on top but you can taste cauliflower so if your a hater this dish might not be for you. However, my kids never raised a skeptical eyebrow and happily gobbled this Cauliflower Fried Rice up.

TIME     30 MINUTES        SERVES    6

1 medium head of cauliflower, leaves removed and chopped

1 cup mixed frozen vegetables, rinsed and drained

1 small red bell pepper, diced into small pieces
2 tablespoons + 1 teaspoon sesame oil (for frying the cauliflower and egg)
4 large Organic, free range brown eggs, whisked

Fresh chives, chopped

Heat a large skillet over medium-high heat. 

In a large food processor or powerful blender, place half of the cauliflower florets. Pulse several times until you have a rice like consistency. Be careful not to over process or you will have mush! Scoop cauliflower 'rice' into a bowl and set aside. Do this to the remaining cauliflower. 

Pour sesame oil (not the toasted kind) into the hot skillet. Dump the cauliflower carefully into the skillet and spread it out evenly over the pan tossing to cover with the oil. Let it sit for a few minutes to brown and release some moisture. Add the red bell pepper toss once or twice and let it continue to 'fry'.  

Add the rinsed and drained veggies, stir to combine. 

Meanwhile,  heat a non stick pan over medium-high heat. Add sesame oil (not toasted) to pan and swirl to coat. Pour in the eggs. Using a silicone spatula push the eggs towards the center of the pan working your way around. Let them sit for 1 minute then repeat, pushing them towards the center of the pan working your way around. Do not overcook the eggs! You want them to be undercooked and slightly runny.  

Add the toasted sesame oil to the cauliflower, store to combine. Pour the eggs into the cauliflower and quickly fold them into the mixture cooking just 1-2 minutes more until eggs are just done. Remove from heat, serve in bowls piping hot. Garnish with tamari and chives.




  1. An awesome meal, Gwen. I did make cauliflower rice, but just served them as the plain rice. Love your fancy version.

  2. I make a lot of cauliflower recipes and I'm never disappointed. I love that I get a starchy taste without the carbs. What a great photo and recipe. Thanks

  3. That looks delicious! Cauliflower rice is the bomb. Sounds like a great preparation to try! :)

  4. Cauliflower rice has been the talk of the office lately. I love this "fried rice" version!

  5. This is one of my new fav recipes. Thanks!

  6. I can't wait to try this - it looks amazing and so pretty Gwen! Another winner!!!

  7. Honestly, I usually make white rice when I make rice (rarely) but mostly because I'm too lazy to cook brown rice and am short on time! I definitely love the idea of cauli rice though. Love how colorful this is!


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