Cauliflower Fried Rice Recipe

I LOVE fried rice, but being 40+ means that every carbohydrate that goes into my body seems to add dreaded and frankly unwelcome kilos. I would love to find a way to consume an abundance of my favourite things, cheese, bread, rice, salamis and wine without the need to unbutton my shirt. Sad but true, there’s so much to look forward to in your 40’s ;-).

Is brown rice better than white rice? At the end of the day it is carbohydrates isn’t it? I am not being critical of carbs at all but for me I have had to look at alternatives, but in reality I will always have room in my heart and in my belly for my favourite carbohydrates. Brown rice does have an advantage over white rice with regard to nutritional content. Brown rice has more fibre, more protein and is more “healthy” nutrients wise.

But, if you’re like me and can’t afford the carbs, you might like my cauliflower fried rice recipe. It is a meal in itself but I love it as an accompaniment to a spicy chicken, ginger and fungi stir fry with a good serving of steamed seasonal vegetables. It’s a Friday night favourite.

cauliflower fried rice recipe

Mike’s Cauliflower Fried Rice Recipe


1 large head of cauliflower

Coconut oil

Sea salt

1 large egg (optional)

1 medium sized onion, finely chopped

2 garlic cloves, finely chopped

5 shallots, diced, whites and greens separated

½ bunch of coriander

2 tablespoons of soy sauce (Organic Tamari for Gluten Free)

How to:

Remove the core of the cauliflower and let it dry completely.

Coarsely chop the cauliflower and place in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process it as it will become to moist.

Whisk the egg, season with salt and pepper and set aside in a small bowl.

Heat a large pan or wok over medium heat and add some of the coconut oil (the non-stick spray version works well also). Add the eggs and cook, turning a few times until set; set aside.

Add more coconut oil and sauté the onions and the whites of the shallots. Add the cauliflower “rice” and garlic to the pan and continue to stir (I use a spatula) until the cauliflower is almost cooked. Add the soy sauce and coriander and finally the cooked egg. Remove from the heat and mix in green shallots, or simply sprinkle them on the top.

Bon Appétit! 

2 Comments Add yours

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