Chinese “Fried Rice” (Low Carb, Gluten Free, THM S)

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My Table of Three's version of a low carb Cauliflower "Fried Rice",

Yum, a healthy fried rice! Remember I did warn you guys of my undying love for Chinese food in an earlier post.  If you aren’t aware of that love let me give you the shortened version of that discussion in one sentence. I love the stuff to the moon and back!

This latest dish, fried rice, is a favorite of my son, whom I also try to keep on a healthy eating plan. So it was only natural that I work on a recipe he could enjoy too.

cauliflower-lightenedThough I call this a “fried rice” dish it technically has no rice in it at all. Yes, you heard me correctly, no rice. Not a one grain but all the great flavor! I am sure you guys have heard by now of “riced” cauliflower and all the great ways to use it, right? I know that there are even some stores that have it bagged and on their shelves now,

Sadly, I have not been lucky enough to find it here in my area so I just make my own using my food processor and a fresh head of cauliflower. Now, if you have not “riced” cauliflower before  then be sure to stop over at my “how to” post on this topic. You can find that post here.

cauliflower-in-pan-lightened This low carb and gluten-free recipe is works as a great sub on low carb and grain free diets. It also works as a “S” meal if you are following THM.  Not only is this recipe healthier than those you find in the local buffets but it is pretty simple to adapt and prepare. Dinner ready in less than an hour, how awesome is that?

To start this recipe, begin by sautéing  veggies like green beans, celery, bell peppers, and green onions until they are tender. I also throw in a couple of tablespoons of a frozen mix of peas and carrots but that is totally optional. Don’t be afraid to swap out the veggies I use for those that work well with your tastes and preferences.

Once I have my veggies nice and tender I add the “riced” cauliflower to the pan. When you do this you may have to also add some more oil to your pan as you don’t want it to stick and burn. I love the flavor of the toasted sesame oil but keep in mind that it has a strong taste so you don’t want to add too much. If you need to add more oil maybe use coconut oil and leave the sesame oil just as a flavor enhancer.

Cauliflower "Fried Rice"

Because the cauliflower is in small pieces it will cook  quickly. Go ahead and add your seasonings and Bragg’s Aminos the to the mixture at this point so it has time to flavoring everything in the pan.   Taste as you go and if you think it needs more of something add it.

Often times, I add come chicken breast pieces into this recipe making it a complete meal, but when I use it as a side dish I like to add in a couple of eggs to up the protein in the dish. So if you choose to add in the eggs, then you would do that just as the dish is about finishing up. You can see those directions in the recipe area below. They are totally optional and the dish would still be delicious if you chose to leave the egg out.


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Chinese Fried Rice (Low Carb, Gluten Free, Grain Free, THM-S)

Serves: 4-5

  • 1 head of fresh cauliflower riced
  • 1 (12 oz) bag of frozen non-starchy veggie you like
  • 1 cup chopped read and green bell pepper
  • 1/2 cup chopped onion
  • 2 Tbsp coconut oil
  • 3 Tbsp of Bragg’s Aminos or Soy Sauce
  • 1 tsp of ground ginger or fresh (I always end up adding 2 tsp)
  • 1/2 tsp of turmeric
  • 1 tsp of garlic powder
  • 2 eggs, beaten
  • 1 1/2 Tbsp Sesame Oil (optional)
  • Salt and pepper to taste

Directions:  Cook your veggies in your coconut oil until you have your desired tenderness. Once your veggies are ready simply add your riced cauliflower. I would say about 3 to 4 cups of “rice” is what I normally get from a head. At this point you can add your spices and Sesame Oil to the pan and then stir the mixture well until it is all incorporated nicely. This is the point where I normally have to use my coconut oil to keep the rice from sticking but use your on judgement on how much more to add. Cook the mixture for about 7 to 8 minutes stirring frequently before adding in the two scrambled eggs. If you are not using the eggs then your rice is ready. If you are using the eggs mixed them in well just allow the dish to cook a few minutes more until the eggs are cooked through.


  1. cdouce515 says:
    Hmmm. Tricky. My husband thinks he doesn't like cauliflower. I've made him see the error of his tastebuds with asparagus and salmon. But not cauliflower yet. I'll have to try this too.

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