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Cauliflower fried rice with egg and edamame, ready in 15 minutes

A takeout portion of fried rice can contain over 80 g of carbohydrate. Cauliflower rice gives you the same wok flavor with a fraction of it, and adding eggs and edamame keeps the protein high.

Cauliflower heads piled together
Prep5 min
Cook10 min
Serves3
Fiber (est.)6 g

Use fresh or frozen riced cauliflower; frozen needs no thawing.

This is one of our type 2 diabetes recipes, and the total time is 15 minutes. To see why these foods help, read our guide to insulin resistance and type 2 diabetes or the full overview of insulin resistance.

Cauliflower Fried Rice with Egg

Fried rice

  • 1 tbsp (15 ml) avocado oil
  • 4 cups (400 g) riced cauliflower
  • 1 cup (130 g) frozen peas and carrots
  • 3/4 cup (100 g) shelled edamame
  • 3 large eggs, beaten
  • 3 garlic cloves, minced
  • 1 tbsp fresh ginger, grated
  • 2 tbsp low-sodium soy sauce or tamari
  • 1 tsp toasted sesame oil
  • 3 spring onions, sliced

Method

  1. Heat half the oil in a large skillet or wok over high heat. Scramble the eggs 1 minute, then remove to a plate.
  2. Add the remaining oil, garlic and ginger and stir 20 seconds.
  3. Add the cauliflower, peas, carrots and edamame. Stir-fry 5 to 6 minutes, letting it brown slightly, until just tender.
  4. Return the eggs, add the soy sauce and sesame oil, and toss 1 minute.
  5. Finish with spring onions.

Approximate per serving: 250 calories, 16 g protein, 6 g fiber. Values are estimates and vary with brands and portions.

Why this works for type 2 diabetes

  • Far fewer digestible carbs. Cauliflower has about 3 g of net carbs per cup versus about 45 g for cooked white rice.
  • Protein from eggs and edamame. About 16 g per serving.
  • More vegetables per plate. This adds to your daily fiber.

The same principles are explained in detail in our insulin resistance and type 2 diabetes guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Do not cover the pan; steam makes cauliflower rice soggy.
  • Add shrimp or leftover chicken to make it a full meal.
  • Stir-fry in two batches if your pan is small.

More type 2 diabetes recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.