Eeek … I had big plans to make you a Valentine’s Day recipe for today’s Foodie Friday, since Valentine’s Day is just one week away.  It was going to be a healthier version of my very favorite Valentine’s Day treat … chocolate covered strawberries.  Then … it was “feels like” 6 degrees and snowing in Dallas yesterday, and while that’s not cold enough to prevent me from running outside, that is cold enough to prevent me from going to the grocery store!  So here’s the compromise.  I’ll tell you the recipe, which sounds wonderful in my head but has never been tried out, and you’ll pretend there are beautiful pictures and a satisfaction guarantee along with it.  Then, if you play along with my little strawberry game, I’ll give you a real recipe … one that I have actually tested out!  It happens to be incredibly easy, tasty, and super healthy, so I think you’ll forgive me!

Now for those (imaginary) chocolate covered strawberries.  In my head, you’d mix a single-serving container of plain Greek yogurt with a tablespoon or two of unsweetened cocoa powder, then add in several drops of liquid stevia.  You’d stir the mixture, dip your strawberries in until they’re liberally coated, and place in the freezer until they harden just a bit but aren’t rock solid.  Doesn’t that sound delicious?  I hope you try it for me, while I stay cozy and warm at home eating my cauliflower fried “rice”!

healthy cauliflower fried rice from The Lyons Share

And yes … if you have a very good memory, you’ll remember that I’ve already published a version of cauliflower fried “rice” on the blog.  This one is quite similar, although the flavor profiles are a bit different, the mixture of vegetables has changed, and the latest version is vegetarian while the old one had chicken.  If you try them both, let me know which you prefer, because I’m torn!  They’re both chock-full of nutrients, fiber, and protein.  Plus, you can eat a satisfyingly large serving without an ounce of guilt!  Let’s get started!

Healthy Cauliflower Fried “Rice,” Take Two

by Megan Lyons

Prep Time: 10 minutes

Cook Time: 20 minutes

Keywords: saute blender entree low-carb gluten-free vegetarian soy-free cauliflower eggs vegetables tofu

Ingredients (2 large bowls)

  • 1 tsp olive oil
  • 1/4 onion, chopped finely
  • 1/2 cup broccoli slaw
  • 1/4 cup grated carrots
  • 1 large zucchini, chopped (I used 1/2 a zucchini and 1/2 a squash)
  • 1 large portobello mushroom cap, or several baby portobello caps
  • 2 cups cauliflower, tightly packed
  • 1/4 block extra firm tofu
  • 1/2 cup egg substitute, or 2 eggs
  • 1 Tbsp low-sodium soy sauce
  • 1.5 tsp rice wine vinegar
  • 1 tsp ginger powder
  • sprinkle of salt and pepper, to taste, and sriracha to top (optional but good!)


Rice your cauliflower. (Basically, just toss it in a Vitamix or high-powered blender and pulse. Or, chop very finely by hand.)

In a large skillet, heat olive oil over medium heat. Add onion and sauté until beginning to soften. Add chopped mushrooms, zucchini, carrots, and broccoli slaw, and sauté another 7-8 minutes.

Add riced cauliflower to pan and stir.

After pressing/ draining your tofu, dice into small cubes. Add tofu, ginger, salt, and pepper to pan, and stir.

Chop up the tofu with your spatula until it looks crumbly, like scrambled eggs, and mixes in with the cauliflower. Pour in rice vinegar, soy sauce, and eggs or egg substitute, and cook, stirring periodically, until set.

Place into two large bowls, top with sriracha as desired, and enjoy!

Each serving will contain 6g fat, 17g carbs, 16g protein.

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healthy cauliflower fried rice from The Lyons Share 2


So tell me in the comments … Do you ever create recipes in your head but never end up trying them?  What’s your favorite Valentine’s Day treat?  Have you gotten onboard the cauliflower fried rice train yet?



  1. Michael Anderson on February 7, 2014 at 6:18 am

    “not cold enough to prevent me from running outside, that is cold enough to prevent me from going to the grocery store!”

    Haha – quote of the day! I was saying last week how I got crap at work from a friend who follows me on Facebook and sees me out running in -20F and then at work I put on a fleece because I got a chill 🙂
    Michael Anderson recently posted…Thought for Thursday – Can You Separate Artist and Art?My Profile

    • Megan Lyons on February 9, 2014 at 5:50 pm

      This happens to me ALL the time since I’m always cold – in business school in Chicago, every time I said it out anywhere, people would always say “didn’t you go run today?” 🙂

  2. Olena @ candies & crunches on February 7, 2014 at 6:59 am

    Yummy! You cracked me up with a grocery store story!

    Olena @ candies & crunches recently posted…Mountain Climbers: Your Arms, Legs And Core Will Thank You! Also, A Great 500 Ab WorkoutMy Profile

  3. Amy @ The Little Honey Bee on February 7, 2014 at 7:42 am

    Yummy! I love that you did a take two on this — I am thinking of doing that with some recipes because I feel like I made them “better” since initially posting them. I’m alwaysss creating recipes in my head but I try to write them down and keep lists of things to try. Happy Friday friend, hoping things are well!
    ps. So funny about the omelette pictures… I don’t understand SEO so I am curious what you are typing and they were coming up, I thought it was cool 🙂
    Amy @ The Little Honey Bee recently posted…Calorie Counting, Fat Fears & Trusting YourselfMy Profile

    • Megan Lyons on February 9, 2014 at 5:52 pm

      I do the same thing with lists of recipes, but I just thought the strawberries were so perfect for valentines day that if I had posted them the week after people would have thought I was crazy :). I was googling things like “pool of grease omelet restaurant” because I was trying to show how sometimes you can get way more grease than you bargained for. Obviously your pics weren’t greasy but maybe you talked about it in a post or something!

  4. Sara @ LovingOnTheRun on February 7, 2014 at 8:11 am

    Oh this looks so delicious! What a great healthy substitution!

  5. Christina on February 7, 2014 at 10:55 am

    That looks so good!!!! I don’t think Phil would go for it–he always figures out my cauliflower trick!

    • Megan Lyons on February 9, 2014 at 5:54 pm

      It’s so hard to trick those guys :). Kevin actually did enjoy the cauliflower rice and would definitely eat it again- it’s the tofu he didn’t like, so the first version of my recipe was better for him!

  6. Kammie @ Sensual Appeal on February 7, 2014 at 3:25 pm

    this is fantastic, I have it on my list to make too. Gotta love the versatile cauliflower 🙂
    Kammie @ Sensual Appeal recently posted…Before you compliment someone, think about this firstMy Profile

    • Megan Lyons on February 9, 2014 at 5:54 pm

      Hope you enjoy the cauliflower fried rice Kammie!

  7. Arman @ thebigmansworld on February 7, 2014 at 4:15 pm

    So… i think I want to make this for food prep this weekend- off to buy the ingredients later today! Although, when do I add the riced cauliflower to the pan? 😉
    Arman @ thebigmansworld recently posted…Trending- LA VERSUS Sydney- February EditionMy Profile

    • Megan Lyons on February 8, 2014 at 8:32 am

      Yikes! Thank you!! Fixed!! Hope you didn’t end up with a blender full of raw cauliflower to munch on. Enjoy the recipe – toss in some extra olive oil or sesame oil and bulk up the tofu to support your growing muscles – this recipe is pretty light (but filling!) as it is.

  8. Laura @ Sprint 2 the Table on February 7, 2014 at 8:58 pm

    I LOVE this! Better than strawberries. 😉 Great pics, too!
    Laura @ Sprint 2 the Table recently posted…Strange But CheeseyMy Profile

    • Megan Lyons on February 9, 2014 at 5:55 pm

      Thank you Laura! My photography still has a ways to go but at least I’m improving 😉

  9. Jill @ Fitness, Health and Happiness on February 9, 2014 at 7:03 am

    My attempts at cauliflower rice have not even come close to as good as yours sounds. Yum!
    Jill @ Fitness, Health and Happiness recently posted…33 Days Gluten Free and Van’s Natural Foods GiveawayMy Profile

    • Megan Lyons on February 9, 2014 at 5:56 pm

      This one really is good, and super easy too! I hope you give cauliflower rice another shot!

  10. […] to the Ziplist format as well, so soon this process will be much easier for you!  (I started with Healthy Cauliflower Fried Rice, Take Two, so that one is ready for you! … it takes me a while since I have to re-size all my pictures […]

  11. […] Recipe submitted by: Megan Lyons, CHHS Original recipe can be found here: Healthy Cauliflower “Fried” Rice, Take Two […]

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