Uploaded December 2025 | Updated September 2026, 2 weeks ago
If you want to build a high-protein, low-calorie meal that is super easy to make and tastes great, this cauliflower fried rice is for you! Loaded with veggies, fiber, and protein, this high-volume meal is perfect for meal prep and keeps you full for hours! cleananddelicious.com/cauliflower-fried-rice/#recipe
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As a 50-year-old health, weight-loss, and eating psychology coach who loves to eat, I’m all about helping you make healthy eating easy while building a mindset and lifestyle that aligns with your goals.
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🖨️ Print the Recipe HERE: cleananddelicious.com/cauliflower-fried-rice/#recipe
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TIMESTAMPS
0:00 Intro
0:27 Prepping the vegetables
2:26 Cooking the fried rice
11:22 Adding protein
14:20 Serving your fried rice
15:13 Outro
CAULIFLOWER FRIED RICE RECIPE
2 eggs
1/2 cup egg whites
2 teaspoons sesame oil
1/2 onion chopped
2 garlic cloves chopped
1 teaspoon grated ginger
2 cups frozen mixed vegetables (I like the pea, green bean, corn + carrot combo)
1/2 red bell pepper, chopped
4-5 cups cauliflower rice (I use frozen)
3-4 tablespoons low-sodium soy sauce
5 green onions, minced
*Options to add any extra COOKED protein source you desire: chicken, beef, pork, tofu, edamame, etc.
INSTRUCTIONS
Whisk together eggs and egg whites. Coat a small nonstick pan with cooking spray, then scramble the eggs until done. Season with salt and pepper, set aside.
Heat sesame oil in a large nonstick skillet or cast-iron skillet. Add in the onions, garlic, ginger, and a pinch of salt. Cook for about 4 minutes or until the onions are tender and translucent.
Stir in frozen veggies, red bell pepper, cauliflower rice, and soy sauce. Cover and cook for 5-8 minutes or until the “rice” is tender and the veggies are heated through.
Add the scrambled eggs back to the pan. If using an extra protein source, add that as well! Combine well and top with green onions and sesame seeds (if using). Enjoy!
NOTES
Place any leftover cauliflower fried rice in an airtight container and refrigerate for 3-4 days. Any longer than that and it will start to get soggy.
Reheating: Reheat the fried rice in a hot skillet or in the microwave for a few minutes.
Freezing: We don’t recommend freezing this recipe. I haven’t tried it, but I think it will get soggy and mushy when reheated.
Makes 4 servings | Nutrition Per Serving (with eggs and no extra protein source):
Calories: 175 | Carbohydrates: 17g | Protein: 12g | Fat: 6.5g | Fiber: 5g | Sugar: 6g
Disclaimer: Product links may include affiliate links.
#highproteinlowcaloriemeal #proteinrecipes #cauliflowerfriedrice #healthydinnerideas
If you want to build a high-protein, low-calorie meal that is super easy to make and tastes great, this cauliflower fried rice is for you! Loaded with veggies, fiber, and protein, this high-volume meal is perfect for meal prep and keeps you full for hours! cleananddelicious.com/cauliflower-fried-rice/#recipe
💫 Download my Protein PlayBook (women 40+): cleananddelicious.kit.com/bc171d509e 💫
5 protein-packed breakfasts, powders that actually taste good, and a printable protein food list - all in one place!
As a 50-year-old health, weight-loss, and eating psychology coach who loves to eat, I’m all about helping you make healthy eating easy while building a mindset and lifestyle that aligns with your goals.
👉🏻 Sign up for my emails (& never miss a recipe or inside tip!): https://cleananddelicious.ck.page/weeklynewsletter
🖨️ Print the Recipe HERE: cleananddelicious.com/cauliflower-fried-rice/#recipe
📚 Order my Clean & Delicious Cookbook: amzn.to/3oxfBMS
🍲 Favorite Foods & Kitchen Tools:
My Kitchen Knife: amzn.to/3MVREVT
Favorite Sea Salt: amzn.to/3Qr6Mzt
4-Ounce Mason Jar: amzn.to/4i8d3fk
Mini Food Processor: amzn.to/48mkEDT
Lily's Chocolate Chips: amzn.to/4a5t6IV
💛 Let's Connect:
Website: cleananddelicious.com
Instagram: instagram.com/clean_and_delicious
Facebook: facebook.com/CleanAndDeliciousWithDaniSpies
Pinterest: pinterest.com/danispies
Twitter: twitter.com/DaniSpies
TIMESTAMPS
0:00 Intro
0:27 Prepping the vegetables
2:26 Cooking the fried rice
11:22 Adding protein
14:20 Serving your fried rice
15:13 Outro
CAULIFLOWER FRIED RICE RECIPE
2 eggs
1/2 cup egg whites
2 teaspoons sesame oil
1/2 onion chopped
2 garlic cloves chopped
1 teaspoon grated ginger
2 cups frozen mixed vegetables (I like the pea, green bean, corn + carrot combo)
1/2 red bell pepper, chopped
4-5 cups cauliflower rice (I use frozen)
3-4 tablespoons low-sodium soy sauce
5 green onions, minced
*Options to add any extra COOKED protein source you desire: chicken, beef, pork, tofu, edamame, etc.
INSTRUCTIONS
Whisk together eggs and egg whites. Coat a small nonstick pan with cooking spray, then scramble the eggs until done. Season with salt and pepper, set aside.
Heat sesame oil in a large nonstick skillet or cast-iron skillet. Add in the onions, garlic, ginger, and a pinch of salt. Cook for about 4 minutes or until the onions are tender and translucent.
Stir in frozen veggies, red bell pepper, cauliflower rice, and soy sauce. Cover and cook for 5-8 minutes or until the “rice” is tender and the veggies are heated through.
Add the scrambled eggs back to the pan. If using an extra protein source, add that as well! Combine well and top with green onions and sesame seeds (if using). Enjoy!
NOTES
Place any leftover cauliflower fried rice in an airtight container and refrigerate for 3-4 days. Any longer than that and it will start to get soggy.
Reheating: Reheat the fried rice in a hot skillet or in the microwave for a few minutes.
Freezing: We don’t recommend freezing this recipe. I haven’t tried it, but I think it will get soggy and mushy when reheated.
Makes 4 servings | Nutrition Per Serving (with eggs and no extra protein source):
Calories: 175 | Carbohydrates: 17g | Protein: 12g | Fat: 6.5g | Fiber: 5g | Sugar: 6g
Disclaimer: Product links may include affiliate links.
#highproteinlowcaloriemeal #proteinrecipes #cauliflowerfriedrice #healthydinnerideas
