Cauliflower and Brown Healthy Fried Rice



I was recently quoted in a New York Times article called “The Ascension of Cauliflower” The cauliflower rice trend is pretty ubiquitous by now and most of you who are reading this blog have likely tried it by now or have considered trying it.

If you haven’t tried it, it’s likely because you don’t like cauliflower itself (which is a pretty fair reasoning).

I’ll be honest… I’m not a HUGE cauliflower person. The smell kind of bugs me out.

And while I like cauliflower rice in certain circumstances, I’d definitely choose brown rice if they were nutritionally equivalent but… they’re not.

1 cup of cooked Cauliflower Rice= 20 calories, 4 grams of carbs, 2 grams of fiber

1 cup of cooked Brown Rice= 218 calories, 46 grams of carbs, 3.5 grams of fiber

Big difference…

BUT, I firmly believe in balance when it comes to nutrition and most often, clients come to me without ANY balance.

They’re either black or white. On two complete opposite sides of the spectrum.

And it doesn’t work.

Not for most people.

What’s the point?

The point is, why can’t you have both cauliflower AND regular rice? What would happen if you mixed the two?

You know, a little bit of the real thing with cauliflower rice added for more volume, vitamins and minerals and fiber?

Well, if you like the idea of eating MORE food for fewer calories and carbs without having to pretend that cauliflower IS rice… then you’re going to LOVE this recipe.

I use brown rice and cauliflower rice and to be completely honest… you CANNOT tell.

You can trick your kids and husbands with this one! AND one full cup has less than half the carbs as regular rice. AND triple the amount of protein.

Oh, and as always, I used a shortcut in the kitchen– Uncle Ben’s Ready Rice. It takes 90 seconds to cook and the texture is so much better than minute rice (in my opinion). Try it out!

Cauliflower and Brown Healthy Fried Rice

Serves: 6


  • 3 cups Frozen Cauliflower Rice

  • 1/2 cup Corn

  • 1/2 cup Shelled Edamame

  • 2 cups Brown Rice, Cooked

  • 1 tsp Sesame Oil

  • 2 Eggs, Scrambled

  • 2 tbsp Low Sodium Soy Sauce

  • 2 tsp Sriracha (optional)

  • 3 stalks Green Onion, Chopped

  • 1 tbsp Sesame Seeds


  1. Thaw frozen cauliflower rice according to package.

  2. Prepare brown rice according to package.

  3. While cauliflower rice is thawing, scramble 2 eggs. Remove eggs from pan and set aside.

  4. Once cauliflower and brown rice are ready, mix them together in a medium sauce pan.

  5. Add corn, edamame and egg to rice mixture.

  6. Add sesame oil, soy sauce and sriracha (optional) to rice mixture and mix to combine well. Allow mixture to cook for ~8 minutes.

  7. Remove from heat and garnish with scallions and sesame seeds (optional).

Nutrition Facts (per 1 cup serving): 158 Calories, 5 g Fat, 22 g Carbohydrate, 4 g Fiber, 6 g Protein