Low-Carb Cauliflower Fried Rice (that Tastes Like the Real Thing)

Here’s a sneaky way to add more veggies to your diet.

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There’s certainly nothing wrong with a little rice every now and then, but if you’re eating mounds of rice with lunch and dinner, you’re probably eating too many carbs (and skimping on veggies). In fact, the U.S. Department of Health and Human Services reported that over 80 percent of the population do not meet the daily recommendation for vegetables.

What if you could easily swap your grains for vegetables and not even notice the difference? That’s exactly what this recipe from wellness chef Charles Chen aims to do. By replacing the white rice with “riced” cauliflower, you can enjoy the tastes and textures of a traditional fried rice, but with the added benefit of important vitamins and minerals.

Chen is a chef, entrepreneur, and vivacious host of the online cooking show Kitchen Hustle, where “hustlers learn how to fuel their passions.” Throughout his childhood, Chen struggled with his health. As a teenager, he was prediabetic and a self-proclaimed couch potato who had no energy or motivation to make healthier choices. After hitting what he calls his “rock bottom moment,” he reclaimed his health, lost more than 100 pounds, and now helps others fuel their “bodies, mind, and spirit starting in the kitchen.”

Cauliflower rice is so popular right now that many stores are now selling it in bags in the frozen food section, but you can also make it at home by blitzing cauliflower florets in your food processor or using a grater.

After that, you can use the cauliflower rice the same way you would use regular rice. For example, try swapping in cauliflower rice in your avocado sushi or in these Greek-stuffed tomatoes.

  • 1 tsp coconut oil
  • 1/2 cup diced onion
  • 1 clove minced garlic
  • 1/2 cup diced green bell peppers
  • 1/2 cup non-GMO corn
  • 1/2 cup edamame (shelled)
  • 1/2 cup diced shiitake mushrooms
  • 2 cups cauliflower rice
  • 3 tsp liquid aminos (or reduced-sodium soy sauce)
  • 1/2 tbsp white vinegar
  • pinch of pink Himalayan sea salt
  • fresh basil, julienned, for garnish
  • crushed almonds, for garnish
Stir fry all ingredients except almonds and basil over medium heat. To serve, garnish with crushed almonds and julienned basil.

Nutrition Information

Recipe Serves: 4
Nutrition Information Based on a Single Serving
Calories 1346%
Fat 7gr10%
Cholesterol 0mg0%
Sodium 489mg21%
Carbohydrates 14gr10%
Fiber 4gr16%
Sugar 4gr8%
Protein 6gr11%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Diabetes Diet
Diabetes Diet
Dairy Free
Dairy Free
Gluten Free
Gluten Free
Lower Carbohydrate
Lower Cholesterol
Lower Sugar
Lower Sugar