Cauliflower Fried Rice with Steak


You could argue that fried rice is really all about the "add-ins," so why not skip the grain itself and save some calories with cauliflower while you're at it? If you want to make this recipe vegetarian, swap sliced mushrooms for the steak. Either way, you don't have to be on a low-carb diet to love this 30-minute dinner.

Prep Time:
30 mins
Total Time:
30 mins
6 cups


  • 8 ounces flank steak, thinly sliced

  • 4 tablespoons reduced-sodium tamari, divided

  • 1 tablespoon Shaoxing rice wine or dry sherry

  • 4 tablespoons canola oil, divided

  • 2 large eggs, lightly beaten

  • 1 cup diced carrots

  • 4 scallions, sliced, greens and whites separated

  • 1 cup frozen peas

  • 2 cloves garlic, minced

  • 1 tablespoon minced peeled fresh ginger

  • 4 cups riced cauliflower (see Tip)

  • 2 teaspoons sesame seeds

  • 1 teaspoon toasted sesame oil


  1. Toss steak with 1 tablespoon tamari and rice wine (or sherry) in a medium bowl.

  2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs and cook, stirring, until set, about 1 minute. Transfer to a bowl.

  3. Increase heat to medium-high and add 2 teaspoons oil and the steak to the pan. Cook, stirring, until the steak is no longer pink, 2 to 3 minutes. Transfer the steak and any accumulated juices to the bowl with the eggs.

  4. Add 2 tablespoons oil, carrots and scallion whites to the pan; cook, stirring, until the carrots are starting to soften, 3 to 5 minutes. Stir in peas, garlic and ginger. Cook, stirring, until the garlic is fragrant and the carrots are tender, 2 to 3 minutes more. Transfer the mixture to the bowl with the steak.

  5. Add the remaining 1 tablespoon oil and riced cauliflower to the pan. Cook, stirring occasionally, until the cauliflower is tender, 3 to 5 minutes. Stir in the reserved eggs, steak and vegetables and the remaining 3 tablespoons tamari. Serve topped with scallion greens, sesame seeds and sesame oil.


Tip: You can buy riced cauliflower fresh or frozen in nearly every grocery store these days. Or DIY by pulsing cauliflower florets in a food processor until finely chopped. For the best results, don't fill your food processor more than three-fourths full.

Nutrition Facts (per serving)

355 Calories
22g Fat
15g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 355
% Daily Value *
Total Carbohydrate 15g 6%
Dietary Fiber 5g 18%
Total Sugars 6g
Protein 22g 44%
Total Fat 22g 28%
Saturated Fat 3g 17%
Cholesterol 128mg 43%
Vitamin A 6320IU 126%
Vitamin C 53mg 59%
Folate 54mcg 14%
Sodium 853mg 37%
Calcium 94mg 7%
Iron 3mg 18%
Magnesium 38mg 9%
Potassium 443mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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