Foodie Friday

Image source: YMCA of Greater Seattle Blog

Healthy Recipe of the Week

Cauliflower Fried Rice

A favorite classic dish with a healthy makeover!



  • 1 medium Cauliflower Head
  • 2 tablespoons Sesame Oil
  • 1 large Carrot (diced)
  • 2 Cloves Garlic (minced)
  • 1 cup Shelled Edamame (frozen)
  • 2 Eggs (lightly beaten)
  • 3 tablespoons Low-Sodium Soy Sauce (*may be substituted for tamari)
  • ¼ cup Green Onions (chopped)
  • Sesame Seeds, for serving (*optional)
  • Hot Chili Oil, for serving (*optional)
  • Salt and Black Pepper, to taste (*optional)


Cut cauliflower into florets and pulse in a food processor or high-powered blenderuntil they resemble rice grains. If you do not have access to a food processor or blender, you can shred the cauliflower using the large holes on a box grater.

Heat one (1) tablespoon sesame oil over medium heat and add the carrots. Cook for about 5 minutes or until carrots begin to soften. Add the garlic and stir one (1) more minute.

Add remaining the sesame oil, cauliflower, and edamame and cook the cauliflower until tender, but not too soft.

Push the cauliflower rice mixture to one side of the pan and add the eggs to the bare skillet. Stir and cook gently to scramble the eggs.

Add the soy sauce and green onions and stir to mix everything evenly.

Taste and add salt and pepper if/as needed.

Serve with a sprinkle of sesame seeds and/or a drizzle of chili oil.


YMCA of Greater Seattle. (2021, March 28). Recipe: Cauliflower fried rice. YMCA of Greater Seattle Blog.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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