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Easy Cauliflower Broccoli Egg Fried Rice

Easy Cauliflower Broccoli Egg Fried Rice - a restaurant-style inspired recipe, but on the healthy side! Made with cauliflower and broccoli in replacement of rice. Only 233 calories per serving! Very easy to make, minimal ingredients, and can be on your table in 15-minutes. Fulfill that comfort food lover in you, but without the guilt!
Course Main Dish, Side Dish
Cuisine Chinese
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Calories 233kcal


To Process:

  • 1/2 medium cauliflower approximately 3/4 pound
  • 1 broccoli crown approximately 1/2 pound

Additional Ingredients:

  • 1 red bell pepper or any color
  • 1 10 ounce bag of peas and carrots frozen
  • 1 cup edamame frozen
  • 1/4 cup yellow onion diced
  • 4 cloves garlic minced
  • 2 large eggs
  • 1/4 cup low-sodium soy sauce or coconut aminos
  • pinch salt optional*
  • pinch pepper optional and to taste

Garnishment: (optional)

  • Additional soy sauce to taste preference
  • sea salt to taste preference
  • Sesame seeds
  • scallions chopped


  • Cut the caulilfower and broccoli into small florets, add to food processor and pulse until they have both reached a rice-like consistency.
  • Heat a large non-stick skillet over medium-heat with 1 tablespoon of sesame oil.
  • Once heated, add the onions and garlic. Saute until tender - approximately 3-4 minutes.
  • Add chopped bell pepper. Allow to cook 3-4 minutes.
  • Once the vegetables have softened a bit, push them to the side. If need be, add a teensy bit more sesame oil to the bare side of the skillet to warm.
  • Add the eggs and stir to break the yolk. Allow to cook through.
  • Add the peas, carrots, and edamame to the skillet once the eggs have cooked and allow to cook for 2-3 minutes.
  • Add the last tablespoon of sesame oil to the pan, stir well, and mix in the cauliflower/broccoli "rice".
  • Stir the mixture well to fully incorporate the oil and allow to pan fry for 4-5 minutes, stirring occasionally.
  • Add the soy sauce, pepper, and if you prefer - additional salt.
  • Serve warm.


*Adding additional salt is completely optional. Everyones palate for salt level is different, so add to your preference if the l0w-sodium soy sauce is not as salty as you would like. If you use regular soy sauce - reduce the amount of soy sauce used, adding first 2 tablespoons to the pan and then any additional per your taste preference.


Serving: 1serving | Calories: 233kcal | Carbohydrates: 22.8g | Protein: 13.3g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3.5g | Monounsaturated Fat: 4g | Trans Fat: 0g | Cholesterol: 92.5mg | Sodium: 671.6mg | Potassium: 893.6mg | Fiber: 7.2g | Sugar: 7.3g | Vitamin A: 1940IU | Vitamin C: 177mg | Calcium: 87mg | Iron: 2.7mg