Recipe: Cauliflower Fried “Rice”

Swap out your favorite rice dish with this new spin on a cauliflower recipe by nutritionist Lisa Suriano at Veggiecation®.

April 03, 2018 | HF Healthy Living Team

Looking for a healthy side dish? This cauliflower “rice” is packed with folate, vitamin C, potassium, and more. Cauliflower is also a great source of the B vitamin choline, which is known to boost brain function, learning skills, and memory.

Give Lisa Suriano’s cauliflower recipe a try tonight!


Cauliflower Fried “Rice”

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes


  • 1 head of cauliflower grated with a box grater or a food processor using the shredding blade
  • 3 carrots peeled and diced small
  • 3 stalks of celery diced small
  • ½ cup of frozen peas
  • 1 tbsp. coconut oil
  • 1 tbsp. Tamari sauce
  • 2 cloves of garlic minced
  • 1 tsp. ginger root minced
  • 1 tsp. sesame oil
  • Salt and pepper to taste


  1. In a large pan, heat half a tablespoon of coconut oil for one minute over a medium flame
  2. Add garlic and ginger. Sauté for 2–3 minutes
  3. Add carrots, celery, and peas. Sauté for 4–5 minutes
  4. Gently mix in cauliflower
  5. Stir in the rest of the coconut oil, Tamari sauce, and sesame oil
  6. Sauté for 4–5 minutes, gently stirring occasionally
  7. Season with salt and pepper to taste

Recipe Notes

Serve hot and enjoy!

Why Eat This?

Cauliflower is packed with vitamin C! One head of cauliflower meets 378%, or about 283 milligrams, of your vitamin C needs for the day. The Recommended Dietary Allowance is 75–90 milligrams per day.

Vitamin C is needed to make collagen in the body. It’s also a powerful antioxidant involved with protein metabolism. Studies also show that vitamin C may lower the risk of some cancers, reduce the risk of cardiovascular disease, and slow the progression of age-related macular degeneration.

This dish is also high in fiber and potassium and low in calories, which can contribute to quicker satiety for people who want to lose weight.

Looking to try some more cauliflower recipes? Try this Triple C Curry or a Garlic Cauliflower Mash next!

Nutrition Facts

Cauliflower Fried Rice Nutrition Facts

Percent Daily Values are based on a 2,000-calorie diet. Your daily value may be higher or lower, depending on your calorie needs.

Lisa Suriano
About Lisa Suriano
Lisa Suriano is a certified nutritionist who holds a Master’s Degree in Nutrition and Food Science and specializes in school food service as the Director of Operations for J.C. Food, a premier school food service consulting company for independent schools. Lisa founded the evidence-based, culinary-nutrition education program Veggiecation®, which introduces thousands of children and families to the delicious world of vegetables. She is thrilled to partner with Healthfirst to help introduce practical and palate-pleasing ideas for incorporating more fresh fruits and vegetables into the lives of the community! 


© 2018 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

“Vitamin C,” National Institutes of Health. Accessed March 5, 2018.

“Choline,” National Institutes of Health. Accessed March 5, 2018.

Healthfirst Nutrition Team

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