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Diabetes Bites Newsletter

Curated Recipes with Nutritional Values for Type 1 & Type 2 Diabetes

Cauliflower Fried Rice

Original Recipe: Skinny Taste


  • 1 medium head (about 24 oz cauliflower, 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 soy sauce (or more to taste (Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30))


    1. Remove the core and let the cauliflower dry completely.
    2. 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.
    3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
    4. Heat a large saute pan or wok over medium heat and spray with oil.
    5. Add the eggs and cook, turning a few times until set; set aside.
    6. Add the sesame oil and saute onions, scallion whites, peas and carrots, and garlic for about 3 to 4 minutes, or until soft. Raise the heat to medium-high.
    7. Add the cauliflower “rice” to the saute 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.
    8.  Add the egg then remove from heat and mix in scallion greens.
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