• 1 medium head cauliflower (about 24 oz), rinsed
  • 1 Tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion, diced fine
  • 1/2 cup frozen peas and carrots
  • 2 garlic cloves, minced
  • 5 scallions, diced, whites and greens separated
  • 3 Tbsp low-sodium soy sauce, or more to taste


Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
Combine egg and egg whites in a small bowl and beat with a fork. Season with a pinch of salt.
Heat a large sauté pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
Add the sesame oil and sauté onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.
Raise the heat to medium-high. Add the cauliflower “rice” (~6 cups) to the sauté pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.

Serving suggestion: Top with grilled protein like shrimp or chicken to create a balanced meal.
Makes 12 servings
Serving Size: ½ cup


Calories 33
Fat 0.9g
Saturated Fat 0.2g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.3g
Cholesterol 15.5g
Sodium 260mg
Potassium 195mg
Carbohydrate 4.4g
Fiber 1.7g
Sugar 0.3g
Protein 2.7 g

Modified from