Cauliflower fried rice (heart-healthy) is a lighter, vegetable-forward alternative to traditional fried rice that still delivers a big flavor. By swapping grains for finely chopped cauliflower, this dish creates a satisfying base that beautifully absorbs seasonings while supporting heart-healthy eating. It’s an easy way to enjoy a comforting favorite with a nutritious twist that fits into a balanced lifestyle.
What makes this vegetarian fried rice special is its thoughtful mix of ingredients. Fresh ginger adds warmth and depth, while a touch of honey brings gentle sweetness without overpowering the dish. Edamame contributes plant-based protein and fiber, helping promote fullness and heart health. Together, these ingredients create a flavorful, satisfying meal that feels nourishing without being heavy.
At HLT Nutrition Co., we focus on heart-healthy meals that are both practical and enjoyable. Recipes like cauliflower fried rice (heart-healthy) show how small ingredient swaps can make a meaningful difference in your overall nutrition.
Ingredients:
1/2 large head cauliflower
2 Tbsp. vegetable oil
1 orange pepper, cut into thin 1/2″ pieces
1 scallion, thinly sliced
1 2″ piece ginger, cut into thin matchsticks
1 tbsp olive oil
2 tsp. chili garlic paste
2 tsp. honey
4 large eggs
1 cup frozen peas, thawed
Lime wedges, for serving
Instructions:
Cut the cauliflower into florets, discarding the tough inner core and leaves. Working in batches, transfer the cauliflower to the bowl of a food processor. Pulse until the cauliflower resembles rice, about 15 seconds (be careful not to over-process or cauliflower will get mushy). Set aside, then repeat with the remaining cauliflower (you should have about 4 cups of cauliflower).
Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Add the pepper, the white parts of the scallion, and the ginger; cook, stirring, 2 minutes. Add the cauliflower, toss to combine and cook, covered, stirring once, for 5 minutes.
Meanwhile, in a small bowl, whisk together the soy sauce, chili garlic paste, and honey. In a separate small bowl, lightly beat the eggs. Push the cauliflower mixture to one side of the skillet, add the remaining 1 tablespoon oil, then the eggs, scrambling until cooked, 2 minutes.
Remove skillet from heat and fold in the eggs, sauce, peas, and edamame. Serve with thinly sliced scallion greens and lime wedges.
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