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One of my favorite things to date is a giant bowl of fried rice, but sometimes eating all of that filling rice can make me feel super bloated and way too full. I don’t know about you but when I’m full, I prefer the healthy, “I just ate a delicious bowl of whole foods” full and not the “I feel like I’m going to pop” full. Believe it or not, there are different kinds of “full” feelings.

If I’m being completely honest though, my husband is the fried rice connoisseur, and he is absolutely crazy about this recipe. Therefore, it passes the test. See why I made this dish much healthier, and why it’s 70% less calories than traditional fried rice.

I switched out a few key ingredients with this healthier version of fried rice. Instead of rice I’m using Green Giant Cauliflower and Sweet Potato Riced Veggies. I found these in the frozen veggies aisle at our local Walmart. My husband is always trying to push me to cook more conveniently through the week, (he often helps out with the cooking) so it’s nice that you just heat these up in a pan, or you can even through the bag as is into the microwave, if you choose.

The riced veggies are literally just 100% vegetables ground up and frozen to make for convenient cooking. This also makes the dish much lighter, so you can eat more of these whole, real foods. Seconds aren’t an issue without all of those carbs. Using these riced veggies actually means 70% less calories than fried rice, which is nice too!

Something else I left out is the traditional eggs that you find in fried rice. We are mostly plant-based over here, so we eat tons of tofu egg. I’m not sure if you’ve ever tried it, but it’s packed full of protein, and tofu can be seasoned just like an egg, so it tastes great too.

This recipe is:


high in protein

low carb

whole, real foods




I was so super full after I ate two or three bowls of this, and one more bonus: it’s toddler approved! That’s right, Grace was scooping heaps of it into her mouth.

Healthy Cauliflower Fried Rice Recipe


  • 2 cups of fresh carrots, peeled and chopped
  • 1-2 cups of cooked peas (I used canned peas for convenience – make sure to drain them)
  • 14 oz. package of sprouted tofu, pressed to eliminate any moisture/water from packaging
  • 12 oz. package of Green Giant Cauliflower and Sweet Potato Riced Veggies
  • 1 tbs. garlic powder
  • 1tbs. onion powder
  • 4 tbs. tamari or low sodium soy sauce
  • 2 tsp. sesame oil
  • 2 tbs. avocado oil (or any other cooking oil) divided
  • sea salt and fresh ground pepper to taste


1. To begin, heat up 1 tablespoon of the avocado oil (or any cooking oil) over medium heat, and heat the riced cauliflower and sweet potato in the skillet until tender (about 5-6 minutes). Transfer the mix to another bowl and cover while you cook the rest of the ingredients.
2. Heat the other tablespoon of cooking oil in the same skillet and cook the carrots on medium high heat until tender. It should take around 7-8 minutes.
3. Add in the tofu and make sure to break it up into small pieces mixed with carrot (to mimic the bits of ‘fried egg’).
4. Right after that, add in the garlic powder, onion powder, tamari/soy sauce, and let that cook for 3-4 minutes.
5. Add in the cooked peas and mix everything together until completely heated. This takes around 3-4 minutes, and then I add in the sesame oil at the very end.
6. Combine the mixture with your Green Giant rice veggies, and serve with green onion, if you like! I always add a splash of soy sauce and a bit more salt and pepper on top.
7. Enjoy that healthy “I’m full” feeling 😉
Tip: for a high carb option, you could use brown rice instead of the sweet potato/cauliflower veggies but like I said, we were trying to achieve low-carb with this meal!

Let me know if you try out this recipe! I’d love to hear what you think.

You can also tag a photo of your food on Instagram with the hashtag #LivinginColorEats. And be sure to join our “We Eat Real Food’ club on Facebook!

Thank you so much for reading!

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  1. I was just going to look at cauliflower rice recipe. I have cauliflower rice from Trader Joe’s. But I’m glad to know green giant has some in the frozen aisle as well. I go to Walmart for my just mayo ha ha. I’ll look for these next time I go.

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