You are currently viewing Cauliflower Fried Rice

Cauliflower Fried Rice

Cauliflower Fried Rice

Fried rice is a common take out meal, especially when ordering Chinese. So why not try this healthy alternative?


• ½ cauliflower
• 1tsp olive oil
• 1tsp garlic
• 1 brown onion
• 1 egg, whisked
• 80g skinless chicken breast
• Diced shallots (3 stalks)
• ½ cup salt reduced corn kernels


• Using half a cauliflower, remove the outer greens and rough chops florets and stalks.
• Place a quarter of the roughly chopped cauliflower into a food processor or blender
and pulse until the cauliflower becomes fine and similar to couscous.
• Heat one teaspoon of olive oil in a fry pan and place roughly chopped onion and garlic,
cook until browned.
• Cook diced chicken until seared on the outside.
• Whisk an egg and pour over the pan. Use the spatula to turn the egg until cooked.
• Add cauliflower rice and cook until soft.
• Add corn and shallots and cook on low heat for 5 minutes.
• Serve whilst hot and garnish with herbs or spices.
To increase vegetable intake, add capsicum, carrot, zucchini or any vegetable of your

Nutrition Information

Cauliflower Fried Rice
Kilojoules – 1672kJ
Total Fat (g) – 7.7g
Saturated Fat (g) – 2g
Sodium (mg) – 191mg
Total Carbohydrates – 86.5g
Protein – 27.8g
Dietary Fibre – 11g


Takeaway Fried Rice
Kilojoules- 2284kJ
Total Fat (g) – 11g
Saturated Fat (g) – 2.3g
Sodium (mg) – 2179mg
Total Carbohydrates – 86.5g
Protein – 27.8g
Dietary Fibre – 0g

Download the recipe card PDF.CauliflowerFriedRice


Leave a Reply