Cauliflower fried rice with veggies

Whip up a quick and easy 10-minute healthy cauliflower fried rice packed with vibrant veggies like broccoli, carrots, sweet corn, and peas. Flavored with soy sauce, sesame oil, ginger, and a hint of white pepper, this delicious dish is garnished with sesame seeds for a nutritious, mouth-watering meal!

  • 30 Mar 2025
  • Cook time 10 min
  • Prep time 10 min
  • 4 Servings
  • 15 Ingredients

Cauliflower fried rice with veggies

Looking for a quick, delicious, and healthy meal option? This 10-minute healthy cauliflower fried rice, packed with nutrient-rich broccoli, carrots, sweet corn, peas, and sprinkled with sesame seeds, is a perfect choice. It's a low-carb alternative to traditional fried rice, making it ideal for those looking to maintain a healthy diet without sacrificing flavor.

Ingredients:

1 cauliflower
840g
2 tbsp soy sauce
36g
1 tbsp sesame oil
14g
1 tbsp ginger root
6g
1/4 tsp white pepper
0.60g
2 tbsp vegetable oil
27g
2 eggs
110g
2 garlic cloves
6g
1 onion
110g
2.25 cups broccoli
160g
2 carrots
120g
1 can sweet corn
300g
1/2 cup peas
30g
2 cups onion
200g
1/2 tsp sesame seeds
1.50g

Instructions:

1. Prepare the Vegetables:
- Rice the cauliflower using a food processor or a grater until it resembles rice grains.
- Mince the ginger and garlic.
- Finely chop the onion.
- Cut broccoli into small florets.
- Dice the carrots.
2. Cook the Eggs:
- In a large pan or wok, heat 1 tbsp of vegetable oil over medium-high heat.
- Add the beaten eggs and scramble until fully cooked. Remove the eggs from the pan and set aside.
3. Saute Aromatics:
- In the same pan, add the remaining 1 tbsp of vegetable oil.
- Add the minced garlic, ginger, and chopped onion. Sauté for about 2-3 minutes until the onion becomes translucent and the mixture is fragrant.
4. Cook the Vegetables:
- Add the broccoli florets and diced carrots to the pan. Stir-fry for 3-4 minutes until they start to become tender.
5. Add the Cauliflower Rice and Other Vegetables:
- Add the riced cauliflower, sweet corn, and peas to the pan. Mix everything well and stir-fry for another 2-3 minutes until the cauliflower is tender.
6. Season and Combine:
- Pour in the soy sauce, sesame oil, and white pepper. Stir everything together ensuring the vegetables are evenly coated with the sauce.
- Return the scrambled eggs to the pan and mix them into the cauliflower rice.
7. Final Touches:
- Sprinkle the sesame seeds over the top and give the mixture one final stir.
8. Serve:
- Serve the cauliflower fried rice hot as a main dish or a side. Enjoy your quick and healthy meal!

Tips:

- Ensure the cauliflower is processed into rice-sized pieces for the best texture. Avoid over-pulsing to prevent it from becoming mushy.

- For a more flavorful dish, consider adding a splash of rice vinegar or a pinch of chili flakes.

- Feel free to add or substitute your favorite vegetables, such as bell peppers or snap peas.

- Use a non-stick pan to minimize the need for additional oil and to prevent the cauliflower rice from sticking.

- For a vegan version, omit the eggs and consider adding tofu or tempeh as a protein source.

There you have it—a delightful, nutritious cauliflower fried rice ready in just 10 minutes. This dish is a fantastic way to incorporate a variety of vegetables into your diet, and its quick preparation makes it perfect for a weeknight meal. Enjoy this satisfying, wholesome dish with your family and friends!

Nutrition Facts
Serving Size490 grams
Energy
Calories 250kcal12%
Protein
Protein 12g8%
Carbohydrates
Carbohydrates 36g10%
Fiber 10g25%
Sugar 14g14%
Fat
Fat 16g18%
Saturated 2.43g8%
Cholesterol 120mg-
Vitamins
Vitamin A 320ug35%
Choline 220mg40%
Vitamin B1 0.27mg23%
Vitamin B2 0.42mg32%
Vitamin B3 2.82mg18%
Vitamin B6 0.69mg40%
Vitamin B9 220ug55%
Vitamin B12 0.29ug12%
Vitamin C 150mg165%
Vitamin E 0.87mg6%
Vitamin K 80ug67%
Minerals
Calcium, Ca 110mg8%
Copper, Cu 0.20mg22%
Iron, Fe 2.44mg22%
Magnesium, Mg 77mg18%
Phosphorus, P 270mg21%
Potassium, K 1180mg35%
Selenium, Se 11ug21%
Sodium, Na 790mg53%
Zinc, Zn 1.73mg16%
Water
Water 420g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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