Cauliflower Fried ‘Rice’ – Low Carb, Gluten Free.

Cauliflower is the new black.

This humble veg is amazing at replacing so many of the carb/sugar laden foods that we so often crave, regardless of how ‘not so great’ they are for us. By some miracle, it takes the flavours most important to the meal you’re making, (think oregano/garlic for the pizza) and transforms itself entirely.

Remember our Cauliflower pizza from a few months ago?  This, I dare say, is BETTER!

This is an incredibly simple meal to whip up, endlessly adaptable to whatever you have on hand, and fills the emptiest of tummies without the heavy feeling of its grain contemporary.

This is the amount I make to serve a family of 4-6.  You can very easily double it and cook it in batches, or even prepare the uncooked ingredients and pop them in separate ziplock bags for the recipient to keep in the fridge and heat/eat in a few days.  I’m iffy on the freezing, but it’s certainly great for lunch the next day, or, if a part of a MamaBake sesh, this is the meal to heat and eat that night.


(serves 4-6)

1 T sesame oil

500g minced chicken

3 eggs, beaten.

4 Cups riced cauliflower* (keep the rice a little bigger than you would for a pizza base)

½ Cup of finely sliced spring onions (green bit)

2 cloves of garlic, crushed

1 carrot, diced

2 celery sticks, stringy bits removed and diced

4 baby corn, halved

Handful of mung bean shoots

1/2 cup peas (fresh or frozen)

1/4 cup (or more to taste) Tamari or soy sauce (gluten free if required)

Mung beans, spring onions and roasted, crushed peanuts to serve.

Coriander to taste/serve.


  1. As with anything cooked in the wok, prepare all your ingredients first.
  2. (Nothing feels quite as organised as little bowls of chopped ingredients, ready for theatrically emptying into a smoking wok!)
  3. In a small frying pan, heat and cook the eggs as an omelette.
  4. Remove from heat and shred.
  5. Heat the oil in the wok and add the chicken mince.
  6. Cook until the meat is cooked and has taken some colour.
  7. Remove chicken.
  8. Add a little more oil.
  9. Put the cauliflower in the wok and sauté for 30 seconds or so
  10. Add the carrots, celery, baby corn and garlic and stirfry for a few minutes.
  11. Add the spring onions, omelette and mung beans and stirfry for another minute.
  12. Return the chicken to the mix and combine
  13. Pour in the tamari/soysauce and toss to combine.
  14. Sprinkle with coriander, dry roasted peanuts (chuck a handful of crushed nuts in a hot, dry pan and swoosh around until they release their flavour), extra mung beans and serve hot.


  • You could omit the chicken mince entirely for a vegetarian option.
  • Use shredded poached chicken in place of the mince.
  • Use take-away chow siu pork
  • You can use coconut oil instead of sesame, but I think it tastes more like an authentic fried rice with the sesame oil.

* To ‘rice’ a cauliflower, in batches, place the florets in a food processor and pulse until they are grain size.  If using for a pizza or bread replacement, you can process it to a finer consistency.  One decent size cauliflower should yield around 4 cups when riced.  I buy 3 heads of cauli per week, blitz them and put them in 4 cup yield freezer bags.  Pop in the freezer and we’re ready for rice, or cauliflower pizza in minutes!



  1. rachel obrien says

    This came out a little mushy. Tasty, but mushy. Is there a technique to frying the cauliflower rice?

  2. rachel obrien says

    Thanks Emma, I’ll try again.

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