Cauliflower Special Fried ‘Rice’

This isn’t any plain old special fried rice; the rice in this dish is actually made from cauliflower!

But how can cauliflower taste like rice? Believe it or not, it tastes just like rice with the benefits of it being lower in kilojoules (calories), a great source of vitamin C and tastes super yummy! What more could you want?!

The following ingredients I have used are just a guide. I usually chop up whatever veggies are in the fridge and some which are on special at the supermarket. The more veggies you put in, the better so don’t be scared to add a few more :)!

Serves- 4

Preparation & Cooking Time- 35 minutes.



15 prawns (you can replace with 2 small chicken breasts)

4 eggs

6 large leaves of silverbeet

2 large handfuls of baby spinach

2 large carrots

1 small head of broccoli

½ large head of cauliflower

1 red capsicum

1 cup of frozen pea and corn mix

1 handful of green beans

½ bag of bean shoots

4 spring onions (white part removed to make low FODMAP)

1 chilli

2 tablespoons of soy sauce

1 tablespoon of oyster sauce

1 tablespoon of garlic infused oil

Cracked pepper to taste.


  1. Finely chop chilli and spring onions. Place in wok/ large saucepan with garlic infused oil and prawns.
  2. Before cooking the prawns (or chicken), chop the carrot and broccoli and place aside in a bowl with the peas and corn. Also chop the silverbeet, green beans, capsicum and cauliflower and keep separate.2
  3. Cook the prawns (or chicken) on medium heat until cooked through. 4
  4. Once the prawns (or chicken) are cooked, place the peas, corn, broccoli and carrot into the wok/ saucepan and mix ensuring the veggies are cooking evenly. Cook for approximately 4-5 minutes, ensuring the veggies are still crunchy.5
  5. While the first lot of vegetables are cooking, place the pre-chopped cauliflower into a food processor and pulse until fine with a rice-like texture.3
  6. Put the capsicum, green beans, silverbeet and baby spinach into the wok/ saucepan and toss through the mix. Add and stir through the cauliflower mix. Cook for approximately 2 minutes. 7.jpg
  7. Add the soy sauce, oyster sauce and cracked pepper to taste. Allow the mix to continue heating on a low to medium heat for a few minutes.8.jpg
  8. While the mix is heating, scramble and cook the eggs in a separate pan.
  9. Add the cooked eggs and bean shoots and heat for a further 2 minutes.9.jpg
  10. Serve warm 🙂10.jpg

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