Recipes

Meal Prep: Healthy Cauliflower Fried Rice with Baked Snap Peas

Craving some Chinese fried rice takeout for lunch? Try this healthy cauliflower fried rice instead! It’s so easy and much healthier. Plus, a side of baked snap peas!

bento box Healthy Cauliflower Rice with Baked Snap Peas meal prep

Disclaimer: this post is sponsored by Mann’s. All opinions are my own, thank you for supporting the brands who make this blog possible!

A few posts ago, I wrote a Q&A on meal prepping where I broke down what it was and how to start. A question that I got was if I could break down how exactly I meal prep for the week. This post will be part one of a two part-er where I show you how I use similar ingredients to make two different meals for the week, you know, to keep things exciting for lunch. I pretty much made both consecutively and thought this would be the easiest way to share with you my meal plan/prep so you get a better sense of how to meal prep yourself! So let’s get started!

Healthy Cauliflower Fried Rice with Baked Snap Peas

Starting a few months ago, I cut down drastically on my take-out consumption. One of the items my partner and I’d order would be Chinese fried rice and fried noodle. Over the weekend, I was feeling a little nostalgic and wanted something fried. Trying to stay on my meal prepping streak, I decided to try and make it at home!

bento box Healthy Cauliflower Rice with Baked Snap Peas meal prep

Of course, I wanted to give this a bit of a healthier spin because traditional fried rice uses a lot of oil in addition to some not too healthy ingredients such as MSGs and sodium. I also wanted to make a faster version because let’s be honest, we want to be fast and efficient while meal prepping. Plus what’s better than a healthier and faster version of the delicious traditional fried rice take-out? This is literally faster than phoning in an order and going out to get it! So why not try this cauliflower rice instead?

For this healthy version of fried rice with cauliflower, I used Mann’s Fresh Vegetables‘ Cauliflower Cauliettes to sub out the traditional white rice. Using the Cauliflower Cauliettes also keeps the prep time low, instead of waiting 20-30 minutes for the rice to cook in the rice cooker (and even waiting an extra day since day old rice is best for fried rice!), the cauliettes were good to go to toss into the pan!

Note: the photo shows 2 packs of the Cauliflower Cauliettes, it is up to you on what ratio of “rice” to the other ingredients you’d like. One bag is more than enough but if you want equal parts rice to ingredients, add more cauliflower.

For this healthy cauliflower fried rice recipe, I kept it simple with corn, peas, carrots, and broccoli. Other ingredients you could add are:

  • chicken
  • beef
  • mushroom
  • onion
  • hot sauce
  • cucumbers
  • and whatever your heart desires!

close up of Healthy Cauliflower Fried Rice with Baked Snap Peas meal prep

close up of Healthy Cauliflower Fried Rice with Baked Snap Peas meal prep

Okay so let’s breakdown step by step exactly what I did to get to this Healthy Cauliflower Fried Rice with Baked Snap Peas.

How to Meal Prep: Healthy Cauliflower Fried Rice with Baked Snap Peas

  1. Heat oven to 400F.
  2. Put eggs in a pot and filled it up with water (I boiled 8 but only use 4 in this recipe)
  3. Blot dry the stringless sugar snap peas and lightly coat them with some olive oil, salt, pepper, and garlic powder then spread them on a baking sheet.
  4. Put the baking sheet into the oven (as it is still heating up) and set a timer for 20 minutes.
  5. By this time, your eggs should be starting to boil to keep an eye on that.
  6. Measure out your frozen corn, peas, carrots, and broccoli.
  7. In a large pan, pour some oil such as canola oil into it and let it heat up.
  8. Check on your eggs, if the water as come to a boil, take it off the heat and let it sit for another 5-6 minutes.
  9. Back to your skillet or wok, put some garlic in and cook it for a few minutes before putting in your corn, peas, carrots, and broccoli.
  10. Stirring it constantly, cook it to your preference of tenderness (if you like your broccoli a bit more crunchy, less; softer, more.)
  11. Check on your eggs, if it’s been 5-6 minutes, quickly run it under some cold water or drop it into an ice bath.
  12. Then back to your fried “rice,” add in your cauliflower rice and two tablespoon of low sodium soy sauce or tamari and cook until they’re tender. Again, if you want your dish to be more crunchy, cook it less. And then you’re done your healthy cauliflower fried rice!
  13. By this time, your eggs should be cool enough for you to peel.
  14. In a lunch container, scoop in your healthy cauliflower fried rice and place one egg in it.
  15. Your oven baked snap peas should also be done by now or soon (leave it in longer on a lower heat if you have more time). In a second container, store the oven baked snap peas.

And viola! You have your healthy cauliflower fried rice and oven baked snap peas. And just like that, you’ve just made at least three portions of lunch! (If you tend to eat a bigger lunch, you now have quite the lunch! And if you’re like me, the healthy cauliflower fried rice and egg will be my lunch and then the oven baked snap peas will be my snack before or after lunch.) All of this should have taken you 30 minutes or less! Or at least it’ll be 30 minutes or less once you get used to doing multiple components of a meal prep at once.

close up of Healthy Cauliflower Fried Rice with Baked Snap Peas meal prep

close up of Healthy Cauliflower Fried Rice with Baked Snap Peas meal prep
5 from 3 votes
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Healthy Cauliflower Fried Rice with Oven Baked Snap Peas

Craving some Chinese fried rice takeout for lunch? Try this healthy cauliflower rice instead! It's so easy and much healthier. Plus, a side of baked snap peas!
Course Main Course
Cuisine Meal Prep
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 servings
Calories 350 kcal
Author Carmy

Ingredients

Oven Baked Snap Peas

  • 3 bags Mann's Fresh Vegetables' Stringless Sugar Snap Peas
  • canola oil
  • salt, pepper, garlic powder

Healthy Cauliflower Fried Rice

  • 4 eggs
  • 1 tbsp canola oil
  • 1 clove garlic minced
  • 1.5 cups broccoli
  • 1 cup frozen corn
  • 1 cup frozen peas
  • 1 cup carrots match stick cut
  • 1 bag Mann's Fresh Vegetables Cauliflower Cauliettes
  • 1-2 tbsp low sodium soy sauce or tamari sauce

Instructions

  1. Heat oven to 400F and start the process of boiling your eggs.

  2. Blot dry the stringless sugar snap peas and lightly coat them with some olive oil, salt, pepper, and garlic powder then spread them on a baking sheet.
  3. Put the baking sheet into the oven (as it is still heating up) and set a timer for 20 minutes. By this time, your eggs should be starting to boil to keep an eye on that.

  4. In a large pan, pour some oil into it and let it heat up.

  5. Check on your eggs, if the water as come to a boil, take it off the heat and let it sit for another 5-6 minutes. When they're done, run it under cold water or place in a ice bath.

  6. Back to your skillet or wok, put some garlic in and cook it for a few minutes before putting in your corn, peas, carrots, and broccoli. Stirring it constantly, cook it to your preference of tenderness (if you like your broccoli a bit more crunchy, less; softer, more.)

  7. Then back to your fried "rice," add in your cauliflower rice and two tablespoon of low sodium soy sauce or tamari and cook until they're tender. Again, if you want your dish to be more crunchy, cook it less. 

  8. In a lunch container, scoop in your healthy cauliflower fried rice and place one egg in it.
  9. Your oven baked snap peas should also be done by now or soon (leave it in longer on a lower heat if you have more time). In a second container, store the oven baked snap peas. Optional: serve with dip.

To save money, I purchased a larger bag of frozen corn, peas, and pre-cut carrot. Here I only meal prepped for 4 meals, stay tuned to see part two of this week’s meal prep to see how I use the rest of the frozen vegetables in a second meal prep (you can alternate between the two for lunch or have one for lunch and one for dinner). This way, you can practice making multiple different meals (gotta have variety!) by using similar ingredients while saving on both time and money!

Whew! Let’s chat! So what do you think? Does meal prepping seem a bit easier to you now that it’s broken down some more? Do you prefer meal preps to be broken down like this? What’s your favourite spin on takeout?

Again, thanks to Mann’s Fresh Vegetables for sponsoring this post and thank you to you for supporting the brands who support me! Check out their website to see where you can find their product near you!


If you’re looking for more meal prep tips, check out this post on how to meal prep! If you’re looking for more help with meal prepping, subscribe to my newsletter (sidebar or click here) to get a week’s lunch and snack meal prep and the shopping list!


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Email: carmy@carmyy.com
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