Healthy Cauliflower Fried Rice

“This healthy cauliflower fried rice recipe is jam-packed with nutritious vegetables, but still tastes like comfort food! It’s flavorful, filling, and healthy – plus, it’s simple to throw together in less than 30 minutes!” – Megan Lyons, CHHS, the Lyons Share Wellness

Healthy Cauliflower Fried "Rice"

Healthy Cauliflower “Fried” Rice

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 2 large bowls

Serving Size: 1 cup


  • 1 tsp olive oil
  • 1/4 onion, chopped finely
  • 1/2 cup broccoli slaw
  • 1/4 cup grated carrots
  • 1 large zucchini, chopped
  • 1 large portobello mushroom cap, or several baby portobello caps
  • 2 cups cauliflower, tightly packed
  • 1/4 block extra firm tofu
  • 1/2 cup egg substitute, or 2 eggs
  • 1 Tbsp low-sodium soy sauce
  • 1.5 tsp rice wine vinegar
  • 1 tsp ginger powder
  • Sprinkle of salt and pepper, to taste
  • Sriracha to top (optional but good!)


  1. Rice your cauliflower by tossing it in a Vitamix or high-powered blender and pulse. Or, chop very finely by hand.
  2. In a large skillet, heat olive oil over medium heat. Add onion and sauté until beginning to soften.
  3. Add chopped mushrooms, zucchini, carrots, and broccoli slaw, and sauté another 7-8 minutes.
  4. Add riced cauliflower to pan and stir.
  5. After pressing/ draining your tofu, dice into small cubes. Add tofu, ginger, salt, and pepper to pan, and stir. Chop up the tofu with your spatula until it looks crumbly, like scrambled eggs, and mixes in with the cauliflower.
  6. Pour in rice vinegar, soy sauce, and eggs or egg substitute, and cook, stirring periodically, until set.
  7. Place into two large bowls, top with sriracha as desired, and enjoy!


Feel free to substitute chicken or turkey for the tofu, and play around with the veggies based on what you have on hand. The great thing about one-pot meals like this is that they're very tough to mess up!

Recipe submitted by: Megan Lyons, CHHS
Original recipe can be found here: Healthy Cauliflower “Fried” Rice, Take Two

This recipe was submitted for our “Enjoy the Taste” recipe contest. Vote for this recipe by leaving a comment or liking the photo of this dish on our Facebook page! Learn more about the Enjoy the Taste recipe contest happening March 2014 and submit your own recipe for your chance to win a $50 gift certificate to thePlate Boutique