Healthy Cauliflower Stir-Fried Rice – Chinese

Cuisine:

Chinese

Meal Type:

Rice

Diet Type:

Eggetarian

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| Share this Recipe

Healthy Cauliflower Stir-Fried Rice – Chinese

| Share this Recipe
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Cuisine:

Chinese

Meal Type:

Rice

Diet Type:

Eggetarian

Prep Time:

15 minutes

Cooking Time:

15 minutes

Rest Time:

N/A

Total Time:

30 minutes

Serves:

4

350 - 360 kcals

kcal per serving (estimate)

Prep Time:

15 minutes

Cooking Time:

15 minutes

Rest Time:

N/A

Total Time:

30 minutes

Servings:

4

Calories Per Serving (estimate):

350 - 360 kcals

Healthy Cauliflower Stir-Fried Rice is a lighter version of traditional Chinese fried rice, with cauliflower rice replacing ordinary rice to cut calories and carbs. It is stir-fried with vegetables such as onions, carrots, peas, and garlic and is usually seasoned with soy sauce, ginger, and, on occasion, eggs or lean protein. This recipe retains the flavourful and umami-rich characteristics of traditional Chinese fried rice while providing a healthier, lower-carb option, making it a popular choice for those looking for a nutritious, vegetable-packed supper.

Ingredients

  • Cauliflower rice – 4 cups 
  • Olive oil – 1 tsp
  • Egg white – 1 no.
  • Onion – ½ cup 
  • Carrots – ½ cup 
  • Peas – ½ cup 
  • Garlic – 3 cloves 
  • Low-sodium soy sauce – 2 tbsp 
  • Vinegar – 1 tbsp 
  • Black pepper – ½ tsp
  • Ginger – 1 tsp
  • Bell pepper – ½ cup
  • Onions – ¼ cup
  • Mushrooms – ¼ cup

Instructions

  • Cut cauliflower into florets and pulse in a food processor until rice-sized.
  • Scramble the egg whites in a non-stick pan with a little oil, then set aside.
  • In the same pan, sauté onion, carrots, bell pepper, and mushrooms for 5 minutes.
  • Mix in the cauliflower rice and minced garlic. Cook for 5–7 minutes or until tender.
  • Mix the soy sauce, rice vinegar, pepper, and ginger. Cook for another 2-3 minutes, adjusting the seasoning as needed.
  • Add in the boiled egg white.
  • Garnish with chopped green onions before serving. Enjoy!

Healthy Tips & Facts

  • Use less oil or nonstick spray to save calories.
  • Add more vegetables, such as zucchini or spinach, to boost fibre.
  • Use egg whites instead of whole eggs to reduce fat.
  • Choose low-sodium soy sauce or replace it with rice vinegar.
  • To make a balanced meal, add lean protein such as chicken, shrimp, or tofu.
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