I used to LOVE fried rice, but since going low carb it is officially out of my diet. Cauliflower fried ‘rice’ is a great alternative that actually tastes amazing. It is really versatile as you can add it to just about any meal, such as curry, soup, stir-fries, or in this case an alternative to fried rice.

To make the cauliflower ‘rice’, simply grate or food process the florets of a cauliflower and steam or microwave (8 mins steam or 5 min microwave works well for me). You then simply add the cauliflower ‘rice’ to your stir fry base or use it as a side or addition to any meal.

This has been served up to friends as ‘fried rice’ and they didn’t clue on that it wasn’t real fried rice (they just thought I had used a new fancy type of rice), and they loved it.


Serves 4


  • 1/2 head of a large cauliflower (or 1 small cauliflower)
  • 2 spring onions or shallots (or 1 red/brown onion)
  • 1 large or 2 small cloves of garlic
  • 1 thumb-sized piece of ginger, grated (or 1/2 teaspoon ground ginger)
  • 3 tablespoons soy sauce (or tamari)
  • 1 chilli or 1 teaspoon chilli paste or sauce such as Sriracha (to taste)
  • 2 teaspoons oil (I recommend sesame oil for extra flavour, or coconut oil or olive oil)
  • 1/2 teaspoon of Chinese 5 Spice or garam masala (optional)
  • 1 cup of vegetables of your choice such as red or green capsicum, peas, kale, bok choy, gai-lan, carrots, celery, broccoli, snow peas, zucchini
  • 1 egg
  • 200 grams of chicken breast or thigh
  • Fresh coriander, lime, spring onion, chilli, cashew nuts and bean shoots to serve (optional)


  • Grate or food process the cauliflower florets. Either microwave uncovered for 5 minutes, or steam in a fine colander over a pot of boiling water for 8 minutes, stirring with a fork occasionally to cook evenly.
  • While the cauliflower is cooking, chop up all the veggies and chicken if using. Finely slice or dice the onions/shallots, peel and crush the garlic, and peel and finely grate the ginger.
  • Heat up a wok with a teaspoon of oil. Crack the egg, whisk and pour in the wok like an omelette. Cook for a minute, scramble up, then pull out and leave aside on a plate.
  • Add in another splash of oil and add the chopped onion/shallots, minced garlic and grated ginger. Cook for a minute. Add the chilli, coconut sugar (if using) and Chinese 5 spice (if using).
  • If using the chicken, add now and cook for a couple of minutes until browned.
  • Add in the veggies and the grated cauliflower along with the soy sauce and stir-fry for a couple of minutes. Add more soy sauce if needed, although the veggies should release some water so it won’t be dry.
  • Add the egg and stir through.
  • Taste and add more soy if you need more salt, chilli if you need more spice, and a squeeze of lime juice if it is lacking something.
  • Top with some fresh coriander, lime, spring onion, chilli, cashew nuts and bean shoots if you wish.

Tip: You can easily make this recipe vegan or vegetarian by eliminating the chicken and egg.


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