This Egg Fried Cauliflower Rice is a delicious and light alternative to traditional fried rice. Cauliflower rice keeps the points at zero, while eggs provide a great source of protein. With a few simple ingredients and a dash of soy sauce for flavor, this dish is quick, satisfying, and low in calories. It’s perfect for meal prepping or a simple weeknight dinner!

Ingredients:

  • 1 medium head of cauliflower (or 4 cups cauliflower rice, store-bought or pre-riced)
  • 2 large eggs, beaten
  • 1/2 cup diced onion
  • 1/2 cup diced bell pepper (any color)
  • 2 cloves garlic, minced
  • 1 tbsp low-sodium soy sauce (or tamari for gluten-free option)
  • 1 tsp sesame oil (optional, for flavor)
  • 1/2 tsp ground ginger (optional)
  • 1/2 tsp ground black pepper
  • 1-2 green onions, sliced (for garnish)
  • Cooking spray (or a small amount of olive oil to sauté)

Instructions:

  1. Prepare the cauliflower rice: If using a whole head of cauliflower, chop it into florets and pulse in a food processor until it resembles rice-sized pieces. Alternatively, you can use pre-riced cauliflower from the store.
  2. Cook the eggs: Heat a non-stick pan over medium heat and spray with cooking spray (or use a teaspoon of olive oil). Add the beaten eggs and cook, stirring occasionally, until scrambled and fully cooked. Remove from the pan and set aside.
  3. Sauté the veggies: In the same pan, add the diced onion, bell pepper, and minced garlic. Sauté for 3-4 minutes until the veggies are softened and fragrant.
  4. Cook the cauliflower rice: Add the cauliflower rice to the pan and stir to combine. Cook for 5-7 minutes, stirring occasionally, until the cauliflower rice is tender and cooked through.
  5. Season the rice: Stir in the soy sauce, sesame oil (if using), ground ginger, and black pepper. Taste and adjust seasoning as needed.
  6. Combine the eggs and cauliflower rice: Return the scrambled eggs to the pan and stir everything together. Cook for another minute to combine and heat through.
  7. Garnish and serve: Top with sliced green onions and serve hot!

Nutrition Information (per serving, based on 4 servings):

  • Calories: ~90
  • Fat: 5g (if using sesame oil)
  • Carbohydrates: 7g
  • Fiber: 3g
  • Sugars: 3g
  • Protein: 7g

WW Points (per serving): 0 Points (as long as you use zero-point ingredients like cauliflower, eggs, and soy sauce)

Tips & Variations:

  • Add extra veggies: You can add peas, carrots, or any other veggies you like for added flavor and texture, though this may add a point or two.
  • Spicy version: Add a pinch of red pepper flakes or a drizzle of sriracha sauce for a little heat!
  • Make it more filling: If you’d like to add a protein boost, you could stir in some cooked chicken, shrimp, or tofu (though this may add points).