Basic Cauli-Fried Rice

Featured in the Honolulu Star-Advertiser on May 11, 2016.
Recipe compliments of HMSA's well-being program.



Basic Cauli-Fried Rice

  • 2 tablespoon coconut or olive oil
  • 1/2 tablespoon plus more sesame oil
  • 3 eggs, beaten
  • 1 pound chicken breast or other protein (pork, bacon, sausage, tofu), cubed
  • 1 tablespoon freshly grated ginger
  • 1 clove garlic, minced
  • 1 cup shredded carrots
  • 1 head cauliflower, riced
  • 1 cup frozen peas, thawed
  • 3 tablespoon low-sodium shoyu (tamari or coconut aminos for gluten-free)
  • 1 teaspoon hot chili sauce (optional)
  • 1 bunch of green onions, finely diced
  • 1/3 cup Chinese parsley, finely chopped
  • Lime wedges for serving (optional)


  1. Heat oils in a wok or skillet over medium-high heat.
  2. Add eggs and scramble until cooked; set aside.
  3. Add a little more coconut oil to pan; add chicken, ginger, and garlic.
  4. Stir fry until chicken is almost cooked through; add carrots and cook for about another minute.
  5. Remove mixture to another bowl.
  6. Add the "rice" to the pan and cook until soft, about 3-5 minutes.
  7. Do not overcook or "rice" will become mushy.
  8. Add egg and cooked ingredients back to pan.
  9. Add in peas, shoyu, and chili sauce.
  10. Add green onion and Chinese parsley; serve warm with lime wedges.

Makes 6 servings.

Tip: An easy way to rice cauliflower is to cut away leaves and hard core. Cut stems and florets into smaller pieces. Place in food processor and pulse several times until cauliflower is broken down into fine granules. Another way to rice is to grate the cauliflower on the large holes of a hand grater.

Approximate Nutrient Analysis per serving (based on chicken breast):
250 calories, 11 g fat, 5 g saturated fat, 140 mg cholesterol, 500 mg sodium, 16 g carbohydrate, 5 g fiber, 6 g sugar, 24 g protein


Leave a review

Provide Star Rating
Selecting the check box will display a pop-up.