Cut down on carbs and amp up your veggie servings with this healthy cauliflower fried rice with shrimp, broccoli, bell peppers and garlic. Everything is cooked in one wok or skillet, but in stages, so each element keeps its integrity in the finished dish instead of being all mushed together--it may seem fussy, but it's worth it and actually quite easy. Resist the urge to stir the cauliflower rice right away; letting it cook undisturbed for a few minutes allows it to brown and develop sweet, nutty flavors. This better-than-takeout healthy dinner comes together in just 25 minutes, so it's perfect for busy weeknights.

Robin Bashinsky
Source:, October 2019


Recipe Summary

25 mins
25 mins


Ingredient Checklist


Instructions Checklist
  • Heat 2 teaspoons oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.

  • Add 2 teaspoons oil to the pan; heat over high heat. Add cauliflower in an even layer; cook, undisturbed, until lightly browned, 3 to 4 minutes. Transfer to a plate.

  • Add 2 teaspoons oil to the pan; heat over high heat. Add shrimp; cook, stirring often, until just opaque, about 3 minutes. Transfer to the plate with the cauliflower.

  • Add the remaining 2 tablespoons oil to the pan; heat over high heat. Add broccoli, bell pepper and garlic; cook, stirring occasionally, until lightly charred, 4 to 5 minutes. Stir in soy sauce (or tamari), water, vinegar and pepper. Bring to a boil; boil for 30 seconds. Remove from the heat. Stir in the reserved eggs, cauliflower and shrimp.


Tip: Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, pulse cauliflower florets in a food processor until broken down into rice-size granules. One 1 1/2-pound head of cauliflower yields about 4 cups of cauliflower rice.

To make ahead: Refrigerate in an airtight container for up to 3 days.

Nutrition Facts

309 calories; protein 30.1g 60% DV; carbohydrates 9.6g 3% DV; exchange other carbs 0.5; dietary fiber 3.5g 14% DV; sugars 3.6g; fat 16.9g 26% DV; saturated fat 2.9g 14% DV; cholesterol 275.6mg 92% DV; vitamin a iu 2665.8IU 53% DV; vitamin c 119.8mg 200% DV; folate 63.4mcg 16% DV; calcium 136.8mg 14% DV; iron 2.2mg 12% DV; magnesium 64.8mg 23% DV; potassium 604.2mg 17% DV; sodium 605.4mg 24% DV; thiamin 0.1mg 7% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
Super simple recipe as a healthy alternative to a grain free fried rice. Rice vinegar gives a boost of flavor as does some grated ginger which I generally add to any fried rice. Mise en place ingredients before you start as this recipe comes together quickly. As recipe states resist urge to stir cauliflower the brown crust that develops is key to not having a mushy dish. Read More
Rating: 5 stars
We found this delicious and satisfying. Used 1/2 pound of shrimp for two but used the rest of the recipe as directed. Do have some left for lunch tomorrow. Will make often as is delish easy and fast. Read More