Valley Eats: Cauliflower Faux “Fried Rice”

Valley Eats: Cauliflower Faux “Fried Rice”


  • 1/2 head large cauliflower or 1 small head
  • 1/2 cup edamame
  • 1/2 cup chopped leeks
  • 1/2 teaspoon crushed garlic
  • 1 teaspoon coconut oil or sesame oil
  • 1 egg
  • 2 tablespoons low sodium soy sauce
  • Salt and pepper to taste
  • 1 tablespoon chopped green onion (for garnish)


1. Using a food processor or a simple grater, pulse or grate raw cauliflower to “rice” consistency. Should equal approximately 2 cups.
2. Add coconut oil to hot skillet. On medium heat, add edamame, leeks, salt, pepper and any other vegetables you wish to add. Sauté for 5 – 10 minutes while stirring.
3. Add cauliflower, garlic, soy sauce and sauté for 5 minutes.
4. Last, add an egg and scramble it in. Continuously stirring, cook a few more minutes until “fried rice” consistency.
5. Remove from heat and serve. Garnish with green onions.

Per 1/2 cup serving: 155 calories, 8.7 grams carbs, 9.8 grams fat, 9.5 grams protein

cookbook_coverThis recipe is part of a collection assembled by Valley Medical Center’s Diabetes Education & Nutrition Clinic as a component of their healthy nutrition and diabetes education program.  The recipes were gathered and inspired from a variety of healthy eating websites. See cookbook for list of website resources.

Eating Delicious, Eating Healthy PDF

About The Author

Valley Medical Center's Marketing and Community Outreach Office