Low Carb ‘Fried Rice’

You’ll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive all the amazing and delicious health benefits.

Cauliflower can be enjoyed year round, cooked or raw! Cauliflower is also rich in vitamins and minerals and, like its cousins, cabbage, kale, and broccoli, provides health-protecting compounds not found in many other vegetables.

Just one cup contains about 30 calories and provides a heaping dose of Vitamin C and Vitamin K. It also contains a good amount of B-vitamins, folate, and fiber per serving. Since cauliflower is full of antioxidant support, it helps lower the risk of oxidative stress in our cells; ultimately providing us with anti-inflammatory properties! Need I say more? Well now you’re probably wondering what to do with it…

Cauliflower has become increasingly popular over the past year with new recipes including pizza with “cauliflower crust” and cauliflower “mashed potatoes.” Have you tried any of these? A great recipe for anyone with diabetes, as these are low carb, but also for anyone watching their weight. I cooked for a friend one night and made cauliflower mashed potatoes using yellow cauliflower and it looked like I added cheese to it. Very deceiving, yet delicious! Could be great for kids or any picky eater out there.

I recently tried a new recipe the other night. Cauliflower “fried rice.” It is…AMAZING! Very easy to make. My husband gave me two thumbs up and even asked that I make it again. So I wanted to share my creative recipe with all of you. It’s low in carbohydrates and high in nutrition.


1 large head white Cauliflower

2 large carrots, chopped (or about 1 cup chopped) — I like to use rainbow carrots for a prettier dish 🙂

1/2 large yellow onion, chopped

2 stalks celery, chopped

1 large zucchini, quartered and diced

3/4th cup Edamame beans (shelled and frozen)

2 whole eggs

1 tbsp extra virgin olive oil

1 tsp Turmeric

2 tbsp low-sodium soy sauce or Tamari (gluten-free)

salt and pepper, to taste

(optional) 1/2 lb extra lean ground turkey


  1. Put raw cauliflower in a food processor and pulse until it resembles rice.
  2. Sauté carrots, celery and onion on medium high with olive oil. Cook until onions and carrots start to soften (3-4 minutes).

Note: Excuse the picture below. Some of the zucchini jumped into the pot. Don’t add the zucchini until step 3.


3. Add garlic, zucchini, turmeric, soy sauce (or Tamari) and more pepper to taste as desired. Cook 2 minutes more. Be careful not to burn the garlic.

4. Add frozen Edamame beans and cook 2 minutes more or until the beans look glossy and defrosted.

5. Add Cauliflower. Cook for another 3-4 minutes. Stirring frequently.


6. While Cauliflower is cooking, cook the eggs. I like to cook mine in a separate pan because I think they get fluffier and taste better. Scramble eggs until “soft cooked” and add to cauliflower mixture.

7. Optional method: I also cooked 1/2 pound extra lean ground turkey. Season with pepper. Don’t add salt. The Tamari or soy sauce will add enough salty flavor. Once cooked through you can add to the cauliflower mixture. If vegetarian or vegan, you can omit the turkey. 


I hope you enjoy this as much as my family and I did. Let me know what you think!