Healthy Fried Rice Recipe

· Quick and Easy Cauliflower Fried Rice ·

Healthy Fried Rice Recipe


Healthy Fried Rice

Recently we took our kids to a Japanese restaurant for my mothers birthday and we sat at the hibachi table where we are able to watch the ‘show’ and see how everything is cooked.  I wasn’t too sure how our kids would eat because sometimes in restaurants they get a little overwhelmed with the noise, and the excitement and eating can be a struggle.  Especially for my little one.  Usually my daughter will devour the rice, and my son – not so much.  Well whatever they did (probably add a ton of butter and sauces) to the rice, my son devoured it all, and then some of his sisters.  So now I had to figure out how to make healthy fried rice.


That night I researched how to make Japanese Fried Rice.  Most recipes of course called for butter, oil, lots of rice obviously, and some sauces that I didn’t have access too.  I made a variation of it, and it was a huge hit.

IMG_0491  Ok now my plan was to make a healthy version.  I had heard about using cauliflower for the rice in the past, but I wasn’t sure how it would work out as I wasn’t a huge fan of other cauliflower replacement meals.  But I tried it, and I actually loved it, never missed the rice.  And so did my kids.  They ate a huge bowl, and asked for more.


Healthy Fried Rice


  • 1 head of cauliflower
  • 1-2 onions
  • 1 clove of garlic
  • 2-3 carrots
  • 1 cup of frozen green peas
  • 4 eggs
  • 1 tablespoon of soy sauce (gluten free to keep it gluten free)
  • 1 tbsp Garlic terriaki sauce
  • 1 tbsp soysauce
  • 2 tsp sesame oil
  • 2 tsp hoisin sauce


  1. Chop up onions and fry them in a little oil on a med-high heat
  2. In a food processor (or by hand) pulse and chop up cauliflower into small ‘rice sized’ pieces
  3. Chop up veggies of choice, carrots, celery, peppers, etc into small pieces (can also steam veggies in microwave to cut down on cooking time)
  4. Add veggies to onions
  5. Add cauliflower to onions
  6. Add sauces
  7. Once cooked make a ‘well’ in the inside of the ‘fried rice’ (or cook in another pan) and fry up some eggs with some butter
  8. Once eggs are scrambled up and cooked, mix to combine with other ingredients.
  9. Serve and enjoy
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