Cauliflower Fried Rice

20 mins

4 People

320 Cals

Cauliflower Fried Rice

20 mins

4 People

320 Cals

About the recipe

Low-carb. High-protein. Big on flavour.
This cauliflower fried rice is one of those recipes that proves healthy cooking can be deeply satisfying, nourishing and genuinely delicious. Light, fragrant and packed with colourful vegetables, it delivers all the comfort of classic fried rice with a fresh, feel-good twist. Finely chopped cauliflower takes the place of rice for a naturally low-carb base, while eggs and tofu add protein to keep you energised and satisfied.
Everything comes together quickly in a hot pan — garlic, ginger and turmeric releasing their aroma, capsicum adding sweetness, and tamari, mirin and sesame creating that irresistible savoury depth. Cooked in my beautiful non-stick ceramic pan, the ingredients stay vibrant and glossy without needing excess oil, making this dish feel both wholesome and luxurious.
Perfect for a quick weeknight dinner, meal prep, or a nourishing lunch straight from the pan, this is the kind of recipe you’ll make on repeat. Serve it on its own, with kimchi on the side.

Nutrition Per Serving

320

Calories

14g

Fat

3g

Saturates

8g

Sugars

780mg

Salt

20g

Protein

21g

Carbs

5g

Fibre

Ingredients

Switch measurement units

  • 3 organic eggs
  • 1 teaspoon tamari soy sauce
  • 2 tablespoons olive oil
  • 3 cloves garlic finely chopped
  • 2 tablespoons fresh ginger grated
  • 1 tablespoon fresh turmeric grated
  • 1 red capsicum finely diced
  • 3 spring onions sliced
  • 300 g cauliflower about ½ small head
  • 350 g organic tofu or tempeh chopped
  • 2 bunches coriander stems and leaves separated and chopped
  • 60 ml water
  • 2 tablespoons tamari soy sauce
  • 1 tablespoon sweet soy sauce kecap manis, plus extra for finishing
  • 1 tablespoon mirin
  • 1 teaspoon sesame oil
  • 50 g roasted cashew nuts chopped
  • Handful bean sprouts optional
  • Fresh lime to serve

Method

  • CHOP the cauliflower into small florets and place into a food processor. Pulse until it resembles grains of rice. Alternatively, chop into small pieces with a knife.
  • HEAT 1 tablespoon olive oil in a large non-stick pan over medium heat.
  • WHISK the eggs with 1 teaspoon tamari. Pour into the pan and scramble until just set. Remove and set aside.
  • ADD the remaining olive oil to the pan.
  • ADD garlic, ginger, turmeric and chopped coriander stems. Stir-fry for 20–30 seconds until fragrant.
  • ADD the diced capsicum and cook for 1 minute until slightly softened.
  • ADD the cauliflower “rice” and stir-fry for 2–3 minutes until hot and lightly tender.
  • POUR in the water to create a little steam and keep everything moist and glossy. Stir well.
  • ADD tofu or tempeh and cook for another 1–2 minutes to heat through.
  • RETURN the scrambled egg to the pan along with spring onions and coriander leaves.
  • POUR in tamari, sweet soy sauce and mirin. Toss everything together until heated through and beautifully fragrant
  • TO FINISH OFF THE STOVE, fold through bean sprouts and top with cashew nuts.
  • DRIZZLE with sesame oil and squeeze over fresh lime and extra sweet soy sauce.
  • SERVE from the pan and enjoy.
  • Serve straight from the pan topped with roasted cashews and an extra splash of sweet soy if desired.
Notes & Inspiration
Make it your own
Add prawns, chicken or leftover roast vegetables for variation. It’s a perfect fridge-clean-out recipe.
Meal prep friendly
Keeps beautifully in the fridge for up to 2 days. Reheat in a hot pan or enjoy cold as a salad-style bowl.
Cauliflower rice tips
You can make your own, buy it fresh, or use frozen. If frozen, thaw completely and squeeze out excess moisture before cooking.
Serving ideas
Serve on its own for a light meal, with kimchi on the side, or alongside grilled salmon or chicken for extra protein.
 

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