Brown & Cauliflower Fried Rice

Comfort Food Without the Aftermath

Some days, you want fried rice. Other days, your gut says, “Try again.” This dish hits both marks. It’s fast, protein-friendly, high in fiber, and doesn’t come with a side of regret. The cauliflower lightens it up. The brown rice keeps it real. And the resistant starch? That’s the quiet hero.

Why It Works

This is a comfort remix that knows what it’s doing.

• Brown rice that’s been cooked and cooled becomes resistant starch—good for your gut, better for blood sugar

• Cauliflower rice keeps it light and adds fiber without making it feel like a “health food” dish

• Eggs bring protein and texture (and joy)

• Garlic, onion, and sesame oil keep it flavorful enough to forget it’s doing your body a favor

It’s everything you like about takeout, minus the nap afterward.

Grocery List

Proteins

• 3 eggs

• 10 oz ground turkey, chicken, or tofu (your call)

Veggies and Fiber

• 2 cups riced cauliflower

• 1 cup cooked brown rice (refrigerated for at least 24 hrs)

• ¼ onion, diced

• 3–4 garlic cloves, minced

Flavor and Function

• 1 tablespoon butter

• 1 tablespoon extra virgin olive oil

• ¼ teaspoon red pepper flakes

• ¼ teaspoon sesame oil

• Low-sodium soy sauce, to taste

• Salt, to taste

How to Make It

1. Scramble the eggs
   Melt butter in a pan. Scramble the eggs until fluffy, then set aside.

2. Sauté the aromatics
   In the same pan, add olive oil. Sauté onion, garlic, and red pepper flakes until soft and golden.

3. Warm up the rice
   Microwave the cold brown rice and cauliflower rice for about 1–2 minutes—just enough to take the chill off.

4. Bring it all together
   Add the rice, cauliflower, and your protein to the pan. Stir well. Drizzle with sesame oil and soy sauce. Toss in the scrambled eggs and finish with salt to taste.

Real-Life Notes

• Time: About 15 minutes from start to finish

• Make it stretch: Double the rice and keep extras in the fridge for the week

• When to eat it: Post-holiday reset, midweek gut check, or “I need something fast that won’t wreck me” moment

• Pro tip: Cook your brown rice ahead and always refrigerate it—resistant starch hits differently