Hawaiian Fried Cauliflower "Rice"

This is a healthy alternative to fried rice with a hawaiian twist! Sure to please any palette!



  • 1 medium head cauliflower (about 2-2 1/2 lbs/1 kg)
  • 2   carrots, peeled
  • 1 cup (250 mL) frozen peas
  • 1 1" (2.5 cm) piece fresh gingerroot, peeled
  • 2   garlic cloves
  • 2   green onions
  • 6 oz (175 g) low-sodium deli ham, sliced 1/2" (1-cm) thick
  • 1 tbsp (15 mL) canola oil
  • 2   eggs (or 3 egg whites)
  • 1 cup (250 mL) canned pineapple tidbits, drained
  • 2 tbsp (30 mL) reduced-sodium soy sauce


  1. Cut cauliflower into large chunks, keeping core intact. Using Veggie Strip Maker, grate cauliflower florets into large Stainless Steel Mixing Bowl.

  2. Grate carrots into short pieces into bowl. Add peas to bowl. 

  3. Grate ginger with Microplane® Zester to measure 1 tbsp (15 mL) and press garlic with Garlic Press into a small bowl. Thinly slice green onions; add white bottoms to bowl. Reserve green tops for garnish. 

  4. Dice ham and place in a separate bowl. Heat oil in 12” (30-cm) Executive Nonstick Skillet over medium-high heat 1-3 minutes. Add ham; cook about 2-3 minutes or until lightly browned. Remove ham; set aside. 

  5. Add ginger, garlic and green onions to Skillet. Cook and stir 30 seconds or until fragrant. Add cauliflower, carrots and peas; cook and stir 2-3 minutes. 

  6. In 1-cup (500 mL) Silicone Prep Bowl, beat eggs. Push vegetable mixture to the outsides of the Skillet to create a well in the middle. Add beaten eggs to the middle; let eggs sit for 10 seconds to start cooking. Break up eggs to scramble until fully cooked and then stir into the “rice” mixture. 

  7. Remove Skillet from heat. Stir in pineapple, ham and soy sauce; garnish with reserved green onion.


  • 4  servings of 1 3/4 cups/425 mL

Nutrients per serving:

Calories 220, Total Fat 7 g, Saturated Fat 1.5 g, Cholesterol 110 mg, Sodium 740 mg, Carbohydrate 25 g, Fiber 6 g, Protein 17 g

Cook's Tips:

Grating cauliflower florets with the Veggie Strip Maker gives it a grain-like texture, making it a smart swap for rice. Cauliflower is low in calories, high in vitamin C and offers a healthy dose of fiber. 

Try this recipe with cooked chicken, tofu or shrimp instead of ham. 
Don’t let the cauliflower stalks go to waste! Simply steam or microwave in small amount of water until tender. Mash with Mix ‘N Masher and add your favorite stir-ins to create a healthy alternative to mashed potatoes. 

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