Need a Heart Healthy Asian Food Fix? Try Paleo Fried Rice


I have always gravitated to Asian food of all types, a love that first began when I lived abroad in Japan during my childhood. Whether a steaming bowl of broth-based soup, a rich, creamy coconut curry, or a simply satisfying bowl of stir fry, I truly love it all!

For those of us who have embraced a heart-healthy ancestral, grain-free Paleo diet for healing, one might think these often rice-based dishes are off limits. No more!

If you haven’t embraced the paleo world’s number one rice substitute yet, please welcome cauliflower.

I know what you’re thinking….cauliflower, no thank you, I’ll pass…

I felt the same way at first until I prepared it at home with Asian flavors. The key to a scrumptious riced cauliflower is simple –  use it in foods with a spicy flavor or sauce so that the flavor of the cauliflower doesn’t overpower. This fried rice recipe is the perfect marriage of flavors and textures to please even the pickiest of eaters. The best part is that riced cauliflower is now available in the freezer section of many grocery stores, so you can save yourself some grating work if you desire.

Paleo Fried Rice- recipe contributed by Lori Satterwhite, FNTP


  • 1 head of cauliflower, “riced” by hand grater or food processor, or 2-3 c of pre-diced frozen bag
  • 1 medium onion, chopped
  • 3 scallions, thinly sliced
  • 1 carrot, chopped
  • 1/2 c frozen peas
  • 1 c diced, cooked chicken, beef, or shrimp (or combination)
  • 2 T coconut aminos, or to taste
  • 5 eggs, scrambled with additional coconut aminos
  • 1 c frozen peas (omit if legume free)
  • 2 cloves garlic, minced
  • 1/2 inch ginger, minced
  • sea salt and pepper to taste
  • coconut oil for cooking


In a large wok or skillet, heat coconut oil on high heat. Add riced cauliflower to pan and season with garlic, ginger, salt and pepper. Stir fry for 4-6 minutes. Next, add 1/2 c of water, reduce heat to medium low, and cover. Cook for 5 minutes, until softened. Next, in a smaller pan, sauté carrot, onion and additional garlic, if desired, in oil until starting to brown. Add eggs to a smaller pan, pushing vegetable mixture to the side. Stir until scrambled eggs are done. Add smaller pan contents to the larger skillet, along with the cooked meat and frozen peas. Add 2 T of coconut aminos and stir to toss. Add more coconut aminos to taste if desired. Dish is ready when peas are warmed through. This is so delicious you’ll never miss the rice, and this dish is family friendly to boot!


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