This anti-inflammatory recipe is vegetarian, gluten-free, and grain-free, making it a wonderful option if you’re looking for something lighter but still satisfying. It also works beautifully as a base—feel free to add any lean protein of your choice on top if you want to make it more hearty. You can find cauliflower “rice” in many grocery stores in the frozen section, and, yes, it really does look like rice!
Cauliflower is the star here. It’s a cruciferous vegetable that’s high in fiber and contains compounds that support the body’s detoxification pathways. It’s also low in carbohydrates, making it a great alternative to traditional rice while still providing volume and texture. Adding eggs brings in high-quality protein, which helps keep you full and supports muscle repair, metabolism, and overall energy. The combination of protein and fiber makes this dish a balanced meal that works well any time of day.
Skip the inflammatory oils that are commonly used in traditional fried rice—such as canola or other highly processed seed oils—and opt for this healthier version of cauliflower “fried” rice instead. Industrial seed oils are highly refined and more prone to oxidation and can contribute to inflammation in the body over time. MSG is also commonly added in takeout versions for flavor enhancement. Some individuals choose to limit their intake of MSG, as it can trigger symptoms such as headaches or bloating.
Instead, this version uses healthier fat options such as extra-virgin olive oil, coconut oil, or ghee. Extra-virgin olive oil is rich in antioxidants and supports heart health, coconut oil contains medium-chain fats that are more easily used for energy, and ghee is a well-tolerated fat that provides rich flavor and supports digestion.
Healthy fats support hormone production and help you feel satisfied after eating. They also play a role in nutrient absorption, making this meal even more nourishing.
Sesame seeds add a nice crunch along with additional healthy fats, fiber, and minerals such as calcium and magnesium. These small additions help elevate both the flavor and the nutritional profile of the dish.
Pickled onions, while optional, are a simple addition that goes a long way. I always opt for red onions here because they create such a beautiful pop of color in any dish while still offering that bright, tangy flavor. They also offer benefits from the vinegar, which can support digestion and help balance blood sugar. They’re incredibly versatile and can be added to soups, salads, tacos, and more.
Optional toppings such as cilantro and sauerkraut take this dish even further. Sauerkraut is especially beneficial for gut health, as it contains naturally occurring probiotics that help support a healthy microbiome. Gut health and anti-inflammatory eating are key focuses in all of my coaching programs because they play such a central role in digestion, immune function, moods, and even hormone balance.
Cauliflower Fried Rice Bowl
Serves 1
- 1 cup cauliflower “rice” (add more if you like)
- 2 teaspoons extra-virgin olive oil, coconut oil, or ghee
- Sea salt and pepper to taste
- 2 eggs
- 2 tablespoons fresh cilantro
- 1 tablespoon sesame seeds
Toppings (Optional)
- Cilantro
- Pickled onions
- Sauerkraut
- Tamari (gluten-free soy sauce)
Sauté the cauliflower rice with your chosen healthy fat for a few minutes. Add salt, pepper, and any additional seasoning you enjoy. Once slightly softened, crack the eggs into the pan and scramble everything together until cooked through. Finish with cilantro, sesame seeds, and your favorite toppings.
Pickled Onions
Serves: 4 to 6
- 2 small red onions, sliced
- 2 garlic cloves, chopped
- Any herbs of your choice
- 2 cups apple cider vinegar or white vinegar
- 2 cups water
- 1/3 cup organic cane sugar
- 2 tablespoons sea salt
Thinly slice two small red onions and divide them into mason jars. Add garlic and herbs. In a saucepan, combine vinegar, water, sugar, and salt, and heat for 1 to 2 minutes until the sugar dissolves. Allow the mixture to cool, then pour over the onions. Let cool completely before storing in the refrigerator. They’ll keep for several weeks and can be used to elevate almost any meal.
