The Best Easy Healthy Cauliflower Fried Rice You Need to Make Now




This ground turkey and cauliflower recipe is going to become one of your favorites. If you meal prep or are living a meal prep lifestyle, it will be a perfect addition to your meal prep recipes. I know it has become a favorite for me. Even if you don’t meal prep, I think you will still love this easy and healthy ground turkey and cauliflower fried rice recipe.


I know, I know, a ground turkey and cauliflower fried rice recipe, but I promise you will love it. It is simple, only needs a few fresh ingredients and they are all tasty and good for you. I came up with this ground turkey and cauliflower recipe as I started to make a more healthy change to my meal prep lifestyle.


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If you have been a follower of the blog or my social media posts, you are used to my weekly meal prep posts. I recently did a write up on the blog about my 7 year (since 2013) journey with meal prep. If you want to know more about how to start your own meal prep journey and all the ways that meal prep can be useful to you and your family, be sure to visit that post.



Some people may think that a drawback to meal prepping, especially for such a long time is boredom in food, but for me it has been the opposite. I am actually way more creative because since the meals I prepare are things I plan to eat for several days during the week, I try to make sure that they are not only nutritious and healthy, but delicious too. This is how this ground turkey and cauliflower fried rice recipe was born.





I love fried rice, but not the calories or some of the less nutritious and unhealthy ingredients. However, I have been using cauliflower as a substitute for some of my favorite carbs (rice and mashed potatoes) for several weeks now. I am actually very impressed with a cauliflower mashed potato recipe that I made and may share it on the blog, if there’s interest in that cauliflower recipe.





To get back to this ground turkey and cauliflower fried rice recipe, one weekend, I was really missing fried rice, so I decided to try to make my own version of fried rice with cauliflower instead. It turned out so well that I want to share my ground turkey and cauliflower fried rice recipe with you.



Ground Turkey and Cauliflower Recipe


Like I mentioned above, my ground turkey and cauliflower fried rice recipe only needs a few ingredients. To make this delicious fried rice, you will need cauliflower fried rice (you can make it yourself from scratch), but personally I buy it premade and frozen to cut down on the time it takes to prepare my weekly meals. You will also need ground turkey, olive oil, bell peppers, frozen mixed vegetables, low sodium soy sauce, rice wine vinegar, honey and an egg.





Fried rice can be made in many ways, but even when I ate the not so healthy versions, I kept my add-ons or condiments light (sauces and oils), but you can feel free to adjust your condiments to your taste and liking with this ground turkey cauliflower fried rice.





Without further ado, let’s get into this amazing and easy ground turkey and cauliflower fried rice recipe, so you can start making and enjoying it.


What ingredients do you need for Turkey and Cauliflower Fried Rice?


Here are the ingredients that you will need for the turkey and cauliflower fried rice:


2 bags of cauliflower rice

1 lb. ground turkey

Bell peppers (2 of mixed colors: I used orange and red)

Frozen mixed vegetables (1 ½ cups)

Rice wine vinegar (1 tbsp.)

Olive oil (1 tbsp.)

Honey (1tbsp)

Salt (⅛ tsp.)

Black Pepper (¼ tsp.)

1 egg




As far as kitchen materials you will need to have on hand to make this ground turkey and fried rice, you will need:




A large skillet with a cover

A chopping board

A sharp knife

Measuring spoons

A large mixing spoon

A fork


Now, I’m sure you want me to get on with the steps in making this ground turkey and cauliflower fried rice, so without further ado.


How to make Ground Turkey and Cauliflower Fried Rice


  1. Chop the 2 bell peppers into small squares.

  2. Add the olive oil to the skillet and turn the stove on medium heat.

  3. Sauté the chopped bell peppers in the large skillet, stirring often until they are cooked to your desired doneness (about a minute and a half) over low to medium heat.

  4. Add the ground turkey and dry seasonings (salt and pepper) to the bell peppers until the meat is browned.

  5. Once the meat is cooked through, add the frozen mixed vegetables and the 2 bags of cauliflower rice and use the large mixing spoon to combine the bell peppers, ground turkey, frozen vegetables and the cauliflower fried rice. (There will be water as the frozen vegetables and cauliflower thaws. Allow it to be absorbed before moving on to step 6).

  6. Cover the skillet with the lid for 5-7 minutes after combining all the ingredients to this point.

  7. Now, it’s time to season the fried rice. Add the rice wine vinegar, honey and low sodium soy sauce to put one of the finishing touching on your ground turkey and cauliflower fried rice.

  8. Last, move your mixture over, leaving one side of the pan clear. Crack and add your egg in the exposed area of the pan and then fold the cooked egg into your bell peppers, ground turkey and cauliflower rice mixture.

  9. Feel free to add more seasonings to suit your preferred taste.




I fondly remember the sizzle and smell that came from this ground turkey and cauliflower fried rice the first time I made it. I knew then it would be a meal prep favorite for years to come. It also helped greatly that it is a one pan meal with very little prep and minimal clean up.


It further helps that ground turkey and cauliflower are two of my favorite ingredients, so it was only natural for me to find other ways to put them together into recipes. I had previously combined them by making ground turkey meatballs and cauliflower mashed potatoes. Please let me know if you’d like for me to share that ground turkey and cauliflower recipe on the blog.



Weekly Meal Prep Snapshot

Another reason that I love this ground turkey and cauliflower fried rice recipe is that it reheats well and actually tasted better, to me, in the days following my first preparation of it than it did on day 1. I also loved that it made me feel very satisfied after eating it without feeling full or weighted down.


Now that I’m aware of this ground turkey and cauliflower fried rice recipe, I am sure that I will be experimenting with other cauliflower fried rice recipes. What do you think I should try next? I’m sure I will probably substitute the ground turkey for chicken and also experiment with different types of vegetables and condiments. If you do decide to make this ground turkey and cauliflower fried rice recipe, please let me know your thoughts.


Looking for other turkey meal prep recipes, try my turkey breakfast pizza. Want a not so guilty dessert that still satisfies your sweet tooth or a somewhat sweet breakfast? Well, this Jamaican banana fritters will fit the bill and become a family favorite.



Before You Go


Liked this recipe and looking for more helpful posts for mom? Check out some of the most popular posts on the blog. They will provide helpful tips new moms and give ideas about gifting, provide inspiration and help you to come up with appropriate and challenging activities for your children.


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