• It's always a relief to create a veggie-packed meal that my son will love. This dish is the latest hit in my house. Being kid-friendly is not the dish's only good attribute. It is lower-carb and lower-calorie than many fried rice dishes because a large portion of the dish is actually a vegetable: cauliflower "rice."
  • This satisfying dish is packed with nutrients like Vitamin K, folate, Vitamin C, iron, calcium and fiber. It is vegetarian but provides complete protein because adding legumes and/or seeds to grains gives you the essential amino acids your body needs.
  • This recipe is great for clearing leftovers from your fridge. It uses cooked brown rice and— although I used broccoli and peas—you can use whatever leftover or frozen vegetables you have on hand. I hope your family enjoys it as much as mine does!


  • 1 + 1 T grapeseed oil
  • 1 + 1 T coconut oil or butter
  • 7 scallions, chopped (keep white/light green ends separate from dark green tops)
  • 5 cloves of garlic, chopped
  • head of cauliflower, raw, cut into florets
  • 3 cups of cooked brown rice, cold
  • 2 cups cooked broccoli, chopped small
  • 1 cup frozen peas
  • 3T reduced-sodium soy sauce
  • 2t toasted sesame oil
  • toasted sesame seeds, optional
  • additional chopped scallion tops for garnish
  • salt, to taste
5 (Rated by 1 moms)


  1. Using a food processor, pulse cauliflower florets until they resemble rice or couscous. You should end up with around four cups of "cauliflower rice."
  2. Heat 1T butter and 1T oil in a large skillet over medium heat.
  3. Add garlic and the white and light green pieces of scallion to pan.
  4. Sauté about a minute.
  5. Add cauliflower rice to the pan.
  6. Stir mixture in pan to coat with oil, then spread out in pan and let sit; you want it cook a bit and to caramelize, which will bring out the sweetness.
  7. After a couple of minutes, stir and spread out again.
  8. Add cold rice (it separates easily, so it won't clump up during cooking), plus the additional grapeseed and coconut oil or butter.
  9. Raise heat to medium-high.
  10. Toss everything together and, again, spread the mixture out over the whole pan and press a bit into the bottom. Let it sit for about two minutes—so the rice can get toasted and a little crispy.
  11. Add the peas and broccoli and stir again.
  12. Drizzle soy sauce and toasted sesame oil over rice.
  13. Cook for another minute or so and turn off heat.
  14. Add chopped scallion tops and toss with hot fried rice mixture.
  15. If you'd like, top with toasted sesame seeds and additional soy sauce or salt, to taste.


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