By the Mather Bariatric Nutrition Team

Not many people can pass up a steamy dish of fried rice. Hibachi is becoming more and more popular for social gatherings and has brought our attention to fried rice. Unfortunately, like most restaurant foods, traditional fried rice is high in fat and carbs.

Luckily, cauliflower is also getting increasingly popular because of its ability to satisfy this craving for way less calories!

Try this Cauliflower Fried Rice, adapted from You won’t regret it!

Cauliflower Fried Rice


1 medium head cauliflower, rinsed

1 tbsp. sesame oil

2 egg whites

1 large egg

Pinch of salt

Cooking spray

1/2 small onion, diced fine

1/2 cup frozen peas and carrots

2 garlic cloves, minced

5 scallions, diced, whites and greens separated

3 tbsp. soy sauce, or more to taste


Remove the core and let the cauliflower dry completely.

Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.

Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.

Heat a large sauté pan or wok over medium heat and spray with oil.

Add the eggs and cook, turning a few times until set; set aside.

Add the sesame oil and sauté onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft. Raise the heat to medium-high.

Add the cauliflower “rice” to the sauté pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.

Add the egg, then remove from heat and mix in scallion greens.

Nutrition Information

Yield: 4 servings, Serving Size: 1 1/3 cup

Amount Per Serving: calories 108; fat 3g; cholesterol 47mg; sodium 886 mg; carbs 14g;  fiber 6g; Sugar 1g; protein 9g.

Adapted from