Cauliflower Fried ‘Rice’

  • Servings : 2 adults 2 children
  • Prep Time : 10m
  • Cook Time : 15m
  • Ready In : 25m

Cauliflower Fried ‘Rice’

Many children love the variety and texture of traditional fried rice and you will enjoy how adaptable, quick and easy it is to make. Using cauliflower as your ‘rice’ provides a wonderful nutritious, high fibre boost with a very affordable vegetable. You don’t need to buy expensive chicken breast meat to make this easy recipe, use trimmed thigh and bulk it up with a few frozen veggies, along with some fresh ones, and you’re done. A delicious, fresh and nutritious dinner ready on the table in 25 minutes.

Note: gluten and wheat free if using gluten and wheat free products.


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  • 1 head cauliflower
  • 2 tbsp peanut or rice bran oil
  • 4 slices premium bacon, rind removed and chopped
  • 200g chicken thigh, trimmed and finely chopped
  • 3 eggs, beaten
  • 1 small brown onion, finely chopped
  • 1tsp fresh grated ginger
  • 2 cloves garlic, crushed
  • ¼ cup shallots, green part only, finely chopped
  • 1 cup grated carrot
  • 1 cup frozen peas
  • 3 tbsp soy sauce
  • 1 lime, sliced  
  • herbs to garnish: coriander or parsley     


Step 1

Roughly chop the cauliflower into florets. Place into a food processor and pulse until it resembles the size and shape of rice

Step 2

To prepare; chop the bacon, chicken and vegetables to your desired size. Heat 1 tbsp of oil in a large wok or frying pan over medium heat. Add the bacon and chicken and fry or a few minutes or until browned all over and cooked through. Remove from the pan and set aside -

Step 3

Add the eggs to the frying pan and use a whisk to scramble. Remove the egg and place with the chicken and bacon

Step 4

Heat the remaining 1 tbsp oil in the frying pan. Add the onion, ginger, shallots and garlic. Stir-fry for a few minutes or until turning translucent. Remove and place with the other cooked ingredients -

Step 5

Add the carrot and cauliflower ‘rice’ to the pan. Stir fry for 3-5 minutes or until tender but not too soft. Return all the cooked ingredients along with the peas and soy sauce to the pan. Toss to combine for a few minutes or until all the ingredients are warm -

Step 6

Squeeze over some fresh lime to taste and season with fresh herbs. Freeze in small portions for up to 1 month. -

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Recipe Comments

  1. posted by Erin on February 12, 2015

    Hi, I love the look of this recipe. Do you see any issue with freezing the leftovers to use at a later date?

    • posted by Allie on February 24, 2015

      Only that cooking the cauliflower softens it quite a bit, so when re-cooking it might turn a little soggy?

  2. posted by Leah on March 16, 2015

    Love the sound of this recipe! Just wondering what people may serve it with to make it a bit more substantial for a dinner? Or also to serve to adults too? I thought of prawn crackers but I don’t think they’re very healthy! Thanks so much 🙂

  3. posted by Rebecca on May 30, 2015

    So. Good. I’ve had cauliflower rice before (great with curries) but this didn’t occur to me at all. I made a simple lunchtime version (without the chicken), and added some chilli for myself. It actually tastes better than traditional rice. Will make this over and over again.

  4. posted by Nikki on June 2, 2015

    Is there any way to make this into a baby puree recipe??? My Bubs will only eat veggies if it’s more so mixed with each other & with flavours, so far she’s had ratatouille puree & cottage pie puree & I’ve been wanting to try fried rice with her since she loves her flavours so much! She’s 6 months old.

  5. posted by Natasha on July 2, 2016

    Ive just made this without the chicken and bit more bacon. My very fussy 3 yr olz loves it. Great and simple.


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