… because what is life without good food?

Mushroom Cauliflower Fried Rice

Adapted from Eat Yourself Skinny

Mushroom Cauliflower Fried Rice ~ Sumptuous Spoonfuls #healthy #cauliflower #friedrice #recipe

You guys, as a healthy food blogger I feel like I’ve betrayed you. I’m SO sorry! Seriously I can’t believe I waited this long to bring you cauliflower fried rice. It’s something I’ve been seeing all over the blogosphere and wanting to try, but something held me back. It’s such a silly little something I almost feel embarrassed to admit it.

I was afraid of all the chopping or grating I’d have to do to turn the cauliflower into “rice”. With all the chopping, slicing and dicing that I do, THAT was what was holding me back. But you know what? It turns out I didn’t have to chop  or shred the cauliflower at all. I let my little Ninja chopper do the work. Why didn’t I think of that before? Sometimes the most obvious solutions seem to escape me …

Anyway, I have to thank Eat Yourself Skinny for thinking of this bit of ingenious simplicity since I had some mind block temporary idiocy incapacitating me. (I had to throw some big words in there to show you that there really is SOME intelligence in this brain …)  anyway, now that I’ve jumped right over that little hurdle and discovered just how easy this dish is to make, I am totally reveling in this skinny scrumptious-ness!

Mushroom Cauliflower Fried Rice ~ Sumptuous Spoonfuls #healthy #cauliflower #friedrice #recipe

Okay, let me tell you why you’ve got to try this recipe. First of all, it really does taste like fried rice. It’s delicious! I wouldn’t say it’s spot on, but it’s crazy close. That’s reason enough, but the biggest reason you’ve got to make it is because a serving of restaurant fried rice has a whopping 529 calories while a serving of this beauty dish has just 93. Isn’t that awesome? Unless you’re trying to gain weight, it’s a no brainer. Plus: this recipe is chock full of veggies, low in carbs, high in fiber, niacin, iron, phosphorus, potassium, riboflavin, selenium, vitamin C and B6 … and it’s gluten free and diabetic friendly. Why WOULDN’T you try it? The only thing I’d say is if you’re worried that there’s too much sodium from the soy sauce, use low-sodium soy sauce. Tada! Problem solved.

Once I tasted this fantastic fried “rice”, I suddenly had the urge to add shrimp and sprinkle with peanuts. Next time, friendsies, next time I shall.

Mushroom Cauliflower Fried Rice

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 4 servings

Mushroom Cauliflower Fried Rice


    For the sauce:
  • 2 Tablespoons soy sauce
  • 1/2 - 1 teaspoon freshly grated ginger root
  • A pinch of red pepper flakes
  • 1 teaspoon brown sugar
  • For the fried rice:
  • 1/2 head of cauliflower
  • 1/2 Tablespoon sesame oil
  • 6 - 8 oz. fresh mushrooms, sliced
  • 1/2 cup chopped onion
  • 4 cloves garlic, peeled & chopped
  • 2 eggs, beaten
  • 1/3 cup matchstick carrots, chopped
  • 1/3 cup frozen peas
  • 1 green onion, snipped


  1. Whisk together the sauce ingredients and set aside.
  2. Break the cauliflower into florets and put in a food processor. Pulse several times until the little bits are about the size of rice. Set aside.
  3. Heat the sesame oil in a wok (or saute pan) over medium heat. Add the mushrooms, onion and garlic. Stir and cook for a few minutes, then cover for a few minutes, then stir and cook until the mushrooms are tender and the onion is soft and translucent. Stir in the carrots and peas and saute for a few minutes longer, then add the cauliflower. and stir to mix. Cook a couple minutes longer, until the cauliflower is crisp tender.
  4. Push the veggies aside and add the eggs to the empty side of the wok. Scramble the eggs, then stir to incorporate them into the veggie mixture. Pour the sauce over top and stir to mix. Cook for a minute or two longer until the cauliflower "rice" is nice and tender.
  5. Remove from heat and sprinkle with green onion. Enjoy!


RECIPE SOURCE: http://www.sumptuousspoonfuls.com/

© Copyright 2016, Sumptuous Spoonfuls. All images & content are copyright protected. I love it when you share, but please do not use my images on your own site/page without prior permission. If you want to publish any of my images, please ask first. Sharing, pinning, and tweeting is always appreciated as long as the shares and pins link back to here for the recipe. If you want to republish this recipe as your own, please re-write the recipe in your own words or link back to this post for the recipe.


Mushroom Cauliflower Fried Rice ~ Sumptuous Spoonfuls #healthy #cauliflower #friedrice #recipe

This recipe was shared at Full Plate ThursdayGluten Free Friday, Foodie FriDIY, Hearth & Soul Bloghop and Pretty Pintastic Pinterest Party.

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3 Responses

  1. Pingback: Hearth and Soul blog hop: April 3rd week - Zesty South Indian Kitchen

  2. I still haven’t tried cauliflower rice but now I’ve seen your recipe I definitely have to! Your Mushroom Cauliflower Rice looks so good! Thank you for sharing it with us at the Hearth and Soul Hop. Hope to ‘see’ you again this week.

    April 21, 2016 at 2:49 am

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