Low Calorie Fried Rice Recipe | Oil Free Cauliflower Fried Rice From Frozen

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You’re definitely going to want to add this oil free cauliflower fried rice to your regular rotation… It’s quick and easy to make from frozen ingredients, so you’ll always have a healthy meal on hand with this low calorie fried rice that’s also incredibly delicious.

Be sure to watch to the end of the video to see how I turn this into a complete meal all in one bowl.

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Cauliflower Fried Rice

Servings: 3


  • 3 cloves minced garlic
  • 1 small yellow onion diced
  • 24 oz frozen cauliflower rice can thaw before adding to pan
  • 12 oz frozen mixed vegetables can thaw before adding to pan
  • low sodium soy sauce to taste


  • Mince garlic and dice onion
  • Heat nonstick pan over medium high heat
  • Water saute onion until soft then add garlic and saute until fragrant
  • (OPTIONAL) While onion and garlic are cooking, thaw cauliflower rice and mixed vegetables
  • Add cauliflower rice and stir frequently until it is fluffy and most of the water has evaporated
  • Add mixed vegetables and cook 1-2 minutes
  • Add soy sauce to taste (Don't add too much. You can always add more later, but you can't take it out if it's too salty, so add a bit, mix, taste test, and add more if needed.)
  • Continue cooking until most of the water is evaporated, the rice is fluffy, and is beginning to stick to the bottom of the pan
  • Serve hot


Leftovers will keep in the fridge for 3-4 days. These are my favorite storage containers for leftovers.

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