Heuser Health


Recipe of the Week: Cauliflower Fried Rice


We are constantly impressed with the power of cauliflower. It’s an excellent substitute for carb heavy dishes. This week, we used shredded cauliflower as a substitute for rice in our delicious “fried rice” recipe. We stayed true to traditional fried rice ingredients but substituted peas for de-shelled edamame to kick up the nutritional value. This recipe is quick, easy and totally guilt free! 



1 medium head of cauliflower 

2 garlic cloves, minced

1/2 cup chopped yellow onion

2 green onions, chopped

2  eggs, organic cage free 

1 cup edamame (or peas) 

1 cup chopped carrots 

1 tablespoon extra virgin olive oil

1 teaspoon salt 

1 teaspoon pepper 

3 tablespoons low sodium soy sauce 

1 tablespoon fish sauce (optional) 


  1. Coarsely chop cauliflower into florets, then Shred cauliflower using the largest side of a grater; the end product resembles grains of rice.
  2. Heat a large sauté pan over medium heat and add olive oil.
  3. Once pan is heated add minced garlic, then onion to pan. Let cook for a few minutes until golden.
  4. Add shredded cauliflower in the pan, let cook for a minute, then add carrots and edamame to the mix.  
  5. Add salt, pepper, soy sauce, and fish sauce (optional) to the mixture then cover and let cook for 5 minutes. 
  6. Beat two eggs in a small bowl then create a hole in the middle of the mixture. Add the eggs and scramble.
  7. Once the eggs are cooked stir into the rest of the mixture. 
  8. Transfer the mixture to serving bowl and add chopped green onion for garnish. 


Nutrition Facts (1 Serving Recipe makes 6

Calories: 115

Total Fat: 4.5g

Cholesterol: 31mg

Sodium: 812mg 

Potassium: 418mg

Total Carbs: 11g

Fiber: 4g

Sugar: 5g

Protein: 6g