Cauliflower Fried Rice

Eli Ben-Yehuda

Written by Eli Ben-Yehuda

On October 11, 2020

My wife has type 2 diabetes. So I am always trying to find ways to lower the glycemic index of our food. Trying to do so and yet have it tasty can be a challenge. I have used this to make her favorite stuffed peppers and substituted cauliflower for the rice.

This is a great substitute and tastes wonderful. Anytime a recipe calls for rice I use the cauliflower as my substitute. Enjoy this recipe with your family for healthy eating.


  • 1/2 large head cauliflower
  • 2 tbsp. vegetable oil
  • 1 orange pepper, cut into thin 1/2″ pieces
  • 1 scallion, thinly sliced
  • 1 2″ piece ginger, cut into thin matchsticks
  • 2 tbsp. low-sodium soy sauce
  • 2 tsp. chili garlic paste
  • 2 tsp. honey ***If your are diabetic use a sugar substitute***
  • 4 large eggs
  • 1 c. frozen peas, thawed
  • 1 c. frozen edamame, thawed
  • Lime wedges, for serving
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1. Cut the cauliflower into florets, discarding the tough inner core and leaves. Working in batches, transfer the cauliflower to the bowl of a food processor. Pulse until the cauliflower resembles rice, about 15 seconds (be careful not to over-process or cauliflower will get mushy). Set aside, then repeat with the remaining cauliflower (you should have about 4 cups of cauliflower).

2. Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Add the pepper, the white parts of the scallion, and the ginger; cook, stirring, 2 minutes. Add the cauliflower, toss to combine and cook, covered, stirring once, for 5 minutes.

3. Meanwhile, in a small bowl, whisk together the soy sauce, chili garlic paste, and honey. In a separate small bowl, lightly beat the eggs. Push the cauliflower mixture to one side of the skillet, add the remaining 1 tablespoon oil, then the eggs, scrambling until cooked, 2 minutes.

4. Remove skillet from heat and fold in the eggs, sauce, peas, and edamame. Serve with thinly sliced scallion greens and lime wedges.

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