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Cauliflower Fried Rice Recipe

Cauliflower is a versatile vegetable that belongs to the cruciferous family, along with broccoli, kale, and cabbage. It is a cool-season crop that is typically harvested in the fall and winter months. Cauliflower is low in calories and high in nutrients, making it a great addition to any healthy diet. In this article, we’ll explore the many benefits and uses of cauliflower, especially Cauliflower Fried Rice.

Nutritional Benefits of Cauliflower

Cauliflower is a good source of fiber, vitamins, and minerals. One cup of raw cauliflower contains only 25 calories but provides 77% of the daily recommended intake of vitamin C. It is also a good source of vitamin K, folate, and vitamin B6. In addition, cauliflower is rich in antioxidants, which can help reduce inflammation and prevent chronic diseases such as cancer and heart disease.

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Health Benefits of Cauliflower

Cauliflower has many health benefits, including:

  1. Improves digestion: Cauliflower is high in fiber, which can help improve digestion and reduce the risk of constipation and other digestive problems.
  2. Boosts brain health: Cauliflower is a good source of choline, a nutrient that is important for brain health. Choline helps with memory and learning and may also protect against age-related cognitive decline.
  3. Supports bone health: Cauliflower is high in vitamin K, which is important for bone health. Vitamin K helps strengthen bones and may also reduce the risk of osteoporosis.
  4. Reduces inflammation: Cauliflower contains several anti-inflammatory compounds, including sulforaphane, which has been shown to reduce inflammation in the body.
  5. Helps with weight loss: Cauliflower is low in calories and high in fiber, making it a great food for weight loss. It can help you feel full and satisfied, which may reduce your overall calorie intake.

Cauliflower is a nutritious and versatile vegetable that can be used in a variety of ways. It is low in calories and high in fiber, vitamins, and minerals, making it a great addition to any healthy diet. With its many health benefits and uses, cauliflower is definitely a vegetable worth adding to your shopping list.

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Raw Cauliflower

Cauliflower fried rice is a delicious and healthy alternative to traditional fried rice. This dish has gained popularity in recent years as more and more people are seeking to embrace a healthier lifestyle. This recipe is easy to make and customizable to your taste preferences. In this recipe, we will discuss how to make cauliflower fried rice.

Cauliflower Fried Rice Recipe

Recipe by The Food GossipCourse: MainDifficulty: Medium


Prep time


Cooking time






  • 1 head of cauliflower

  • 1/2 cup of onion (chopped)

  • 2 cloves of garlic (minced)

  • 1 tsp of ginger (grated)

  • 2 tbsp of soy sauce

  • 1 tbsp of sesame oil

  • 2 scallions (chopped)

  • 2 eggs (beaten)

  • Salt to taste

  • Pepper to taste


  • Start by washing and drying the head of cauliflower. Cut it into small pieces and pulse it in a food processor until it resembles rice. If you don’t have a food processor, you can grate the cauliflower using a cheese grater. The goal is to create small, rice-like pieces.
  • Heat a large skillet over medium heat and add a tablespoon of oil. Add chopped onion, garlic, and ginger to the pan and sauté for 2-3 minutes until fragrant.
  • Next, add the riced cauliflower to the pan and cook for 5-7 minutes until tender. Make sure to stir occasionally to prevent the cauliflower from sticking to the pan.
  • Push the cauliflower to one side of the pan and add a beaten egg to the other side. Scramble the egg and then mix it into the cauliflower. This will add protein to the dish.
  • Add soy sauce, sesame oil, chopped scallions, salt, and pepper to the pan. Stir everything together until well combined. Cook for an additional 2-3 minutes until everything is heated through.
  • Serve the cauliflower fried rice hot, garnished with additional scallions and sesame seeds if desired.


  • The number of servings for the Cauliflower Fried Rice recipe depends on the amount of cauliflower and other ingredients used. Typically, the recipe serves four people.
  • The prep time for this recipe is approximately 15-20 minutes, while the cooking time is 10-15 minutes.
  • The calorie count for this recipe will vary depending on the specific ingredients used in the recipe. However, a typical serving of Cauliflower Fried Rice (one-fourth of the recipe) contains around 200-250 calories, making it a healthy and low-calorie alternative to traditional fried rice.

Cauliflower fried rice is a great alternative to traditional fried rice because it is lower in carbohydrates and calories. Cauliflower is also a good source of vitamins C and K, fiber, and antioxidants. This dish is also a great way to incorporate more vegetables into your diet. By using cauliflower instead of rice, you can reduce your calorie intake and increase your nutrient intake. Additionally, this recipe is customizable, so you can add your favorite vegetables to the dish to make it even more nutritious. Overall, cauliflower fried rice is a healthy and delicious meal that you can enjoy any time of the day.

If you are craving a drink to accompany this healthy recipe, you can find an easy homemade recipe here.

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