Cauliflower egg-fried ‘rice’

May 30, 2015

cauliflower rice

Cauliflower egg fried rice

The idea of cauliflower ‘rice’ – creating cauliflower crumbs in order to replace rice or cous cous in a dish – is an idea we’ve been hearing about for a while. It’s a good way to increase your veg intake and reduce the amount of carby grains you’re eating. It’s also an interesting and tasty way to enjoy this underrated but highly-nutritious veg.

Here’s our take on it. We usually eat this as a main meal – prawns or chicken are great additions. It also makes a decent side dish for a chicken curry.

Serves 2

You will need:

  • 1 cauliflower head
  • 1 tsp coconut or olive oil
  • 2-3 garlic cloves, thinly sliced
  • 1 bunch spring onions, thinly sliced
  • 2 tbsp tamari or soy sauce, plus extra to serve
  • ½ cup frozen peas
  • 2 eggs, beaten


  1. Cut up the cauliflower until broken up and crumbly. We like it left a little chunky, but for finer ‘rice’, pulse in a food processor or use a box grater.
  2. Place a wok over a moderate-high heat and heat the oil.
  3. Add the cauliflower, garlic and spring onions to the hot pan and drizzle over the tamari. Fry for about 6-7 minutes, stirring frequently, until the cauliflower has softened slightly but still retains its bite. The key is to keep the heat high and stir frequently so that the cauliflower doesn’t turn mushy.
  4. Add the frozen peas and stir fry for a further 2-3 minutes.
  5. Add the eggs and stir in for a minute or two until they turn white.
  6. Season with extra tamari or soy sauce to taste.

See more Lunch recipes

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