Meal Prep MIYO (Make it Your Own) One Bowl/One Pan

Cauli-Fried Rice (Low-Carb!)

cauliflower fried rice

Before we get into this cauli-fried rice recipe, let’s just get one thing out of the way. Some healthy substitutes will just never taste just like the original, and that’s okay!

I think a great approach in this foodie life is to realize that and have balance in your meals.

For example, I’ve found that I don’t notice a huge difference between beef and turkey/chicken/meat-free substitutes when it comes to a burger. It’s all about the toppings for me! So while a turkey burger will never taste just like a beef burger, I don’t mind swapping for a healthier version of it most of the time.

Cue this Cauliflower Fried Rice. Do I love the taste & feel of regular rice? DUH! But, riced cauliflower tastes really great as well as long as you season correctly and go into it not thinking “this is rice.”

Whenever I’m craving fried rice (but not wanting that heavy bloated feeling I get after eating it) I reach for this recipe. Subbing the cauliflower saves you so much in carbs and calories. And with this super yummy garlic honey soy sauce and crisp veggies, it turns frozen foods into a masterpiece!

If you’re using frozen cauliflower rice, be sure to drain as much liquid as you can from the rice. That way it fries fast and crisps up similar to regular rice. My favorite thing about fried rice (and its variations) is that you can add anything you please to it and it still tastes great. Try some bell peppers, green onions, chicken + shrimp… the options are endless.

If you’re looking for a low-carb alternative to your favorite Chinese takeout, I urge you to give cauli-fried rice a try! I’ve tested this out on my guy friends (the ones with the least developed palates; love y’all though) and they really love the flavors! Also, for my Whole-30ers: If you take out the honey soy sauce, it’s Whole-30 compliant!

Let me know in the comments: what are some healthy food swaps you really enjoy making?

Cauli-Fried Rice (Low-Carb!)

Shani W.
Cut your carbs in half with this easy, Asian-inspired cauliflower fried rice!
Cook Time 10 mins
Cuisine Asian
Servings 2 servings


  • 1 tbsp. vegetable oil
  • 6 oz. peas & carrots (fresh or frozen)
  • 4 oz. broccoli (fresh or frozen)
  • 12 oz. cauliflower rice (fresh or frozen)
  • ¼ cup Garlic Honey Soy Sauce
  • 1 ct. egg large


  • Heat vegetable oil in a wok or large skillet to high heat.
  • Add peas, carrots, and broccoli to skillet and cook for about 2 minutes until carrots are nearly done.
  • Pour in cauliflower rice and garlic honey soy sauce; stir and fry for about 5 minutes. The sauce will reduce a bit and you shouldn't have any mushiness!
  • Push everything to the side of the skillet. Add the egg (you may need a little bit more oil to avoid sticking) and scramble in the pot.
  • Once the egg is scrambled, turn off the heat and combine all of your ingredients for serving. Enjoy!


My freezer always has tons of frozen veggies in it – I trust the brands I buy and it honestly saves me a lot of time (and saves a lot of veggies from going bad) to cook with frozen instead of fresh sometimes.
You can use fresh or frozen for this recipe, but I used frozen for all of the vegetables!
If you’re using frozen cauliflower rice, take it out and drain it in a colander before cooking to get rid of as much moisture as possible.
Keyword Meal Prep, One-Bowl
cauliflower fried rice

The Coined Breakdown

  • Total Cost per serving (1 serving): $1.68
  • Total Cost (2 servings as a main dish): $3.36
  • Those Other Guys: $14.95 per serving

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