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Healthy Thai Fried Rice

By: John Goins from
Updated June 26, 2020
Healthy Thai Fried Rice
Healthy Thai Fried Rice

"Cauliflower is a wonderful vegetable with great versatility. It can be made into a soup, a main dish, and even a side dish. It can also stand as the main ingredient and a healthy substitute ingredient for rice. Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. This light and healthy Thai-inspired fried rice can be mixed with carrots and potatoes to add more nutritional content. You can also spice this up by adding some chili flakes or even a good teaspoon of cayenne pepper. You can also add some fresh spinach or other leafy greens."


Preparation Time20 min

Cooking Time10 min

Cooking MethodSkillet


  • 24 ounces cauliflower head
  • 8 ounces ground chicken breast
  • 1 tablespoon soy sauce
  • 2 tablespoons vegetable oil
  • 2 spring onions
  • 3 cloves garlic
  • 1 red chili
  • 3 ounces shitake mushroom
  • 1 ounce celery stalk
  • 1 tablespoon lime juice
  • 1 cup peas
  • 1 ounce coriander leaves
  • 1 teaspoon white ground pepper
  • Salt and pepper


  1. Remove the core of the cauliflower.

  2. Coarsely chop the florets and transfer to the food processor.

  3. Pulse the cauliflower until it has the texture of rice or couscous.

  4. Combine 1 tbsp soy sauce, lime juice, ground chicken, and ground white pepper.

  5. Add oil to a heated pan and saute minced garlic for 1 minute

  6. Add the marinated chicken and stir fry, for about 2 minutes

  7. Add minced mushrooms and celery and continue to stir fry for 2 minutes.

  8. Add the cauliflower and lift and turn the cauliflower to incorporate well.

  9. Add the peas and mix.

  10. Lightly beat the egg and combine it with the fried rice.

  11. Season with salt and pepper.

  12. Top with minced scallions and chopped cilantro leaves.

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