Cauliflower Fried Rice (Aired on FOX13 The Place)


This meal was cooked up live on TV! Catch my live segment on Fox 13 The Place. Thank you all for your continued support. xo Ape

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God Bless Cauliflower

There are several veggies out there that do a great job adopting whatever flavors you demand of them. Among them: mushrooms, squash, and cauliflower. Over the past couple years, cauliflower's versatility has landed it some interesting roles, like a base for pizza crust or blended into a creamy soup.

The idea was inevitable: Why not pulverize cauliflower into rice? Boom: a phenomenon was born.

Why choose cauliflower rice?

Cauliflower Fried Rice, Cauliflower Meal Prep

Because it's a pretty solid swap! I'll talk about the nutrition in a second, but the main reason to try cauliflower rice is because it actually tastes quite good! And when you pair it up with flavors like warm sesame oil and garlic, you've got comfort food like a warm bear hug.

And that nutrition!

Made from one of the healthiest cruciferous vegetables, cauliflower rice is loaded with nutrients like fiber, vitamins C, K and B6, and potassium. Cauliflower has 25 calories per cup vs. 218 per cup of cooked brown rice. (And, if you’re watching carbs, cauliflower has 5g per cup vs. 46g for a cup of brown rice—that’s incredible.)

Whether you’re looking to cut carbs or simply get more veggies in your day, cauliflower rice is one of the easiest ways to do it. This ‘rice’ adopts the flavors you pair it with and has a dense, hearty texture that holds up great for meal prep.

Better still, this dish only takes 15 minutes start-to-finish and can be stored in the fridge up to 3 days! You need this in your weeknight rotation, trust me.

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cauliflower fried rice

Easiest weeknight meal ever! This gluten-free and fiber loaded 'rice' can complement a protein source or enjoy it on it's own.

  • 1 head cauliflower –or- 1 bag riced cauliflower

  • 2/3 cup frozen peas and carrots

  • 4 green onion stalks (sliced fine for garnish)

  • 1/4 cup soy sauce

  • 1 tbsp sesame oil

  • 2 Pop & Cook glazed onion cubes (or sub 2 tbsp chopped onion)

  • 3 Pop & Cook garlic cubes (or sub 3 chopped garlic cloves)

  • 2 eggs (whisked)

  1. Warm up a large skillet over medium heat then add sesame oil, onion cubes, and garlic cubes. Break up the cubes until they’ve melted and become fragrant.

  2. Add frozen peas, carrots, and riced cauliflower. Stir quickly to incorporate all ingredients and stir fry for 7-10 minutes until cauliflower has broken down to a soft (but not mushy) texture.

  3. Make a well in the center of the pan and add scrambled eggs. Stir gently and continuously until eggs are fully cooked.

  4. Add soy sauce very last and stir to combine. Garnish with green onion before serving. 

  5. If meal prepping, transfer fried rice to containers and allow them to cool slightly before popping a lid on and storing in the fridge up to 3 days.