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Egg Fried Cauliflower Rice

Making everyone healthier one meal at a time!

I think we eat too many refined carbs in a day, so I try to come up with recipes in my household to change this. This recipe is vegetarian, vegan (depending on what oil you use) gluten-free, dairy-free, sugar-free. The only thing to consider that may affect you is the soy sauce, as this contains gluten, but you can buy gluten-free options.

I like to cook with fresh ingredients, but know that everyone has time constraints, so please modify to suit your lifestyle.

This recipe idea started as I had a soft cauliflower in the fridge that needed using. Again, I try not to waste food. I am sure that you may have made cauliflower rice before, but this is just a different take on it.

“Hmmm, what shall I do with this Cauliflower?” Rice came back, so here’s what I did, hope you try.

This will make 4 portions. Preparation and cooking time is about 20 minutes.


· 1 whole cauliflower (I used a Romanesco Cauliflower)

· 1 tbsp soy sauce (Try gluten free or Tamari sauce)

· 1 tbsp sesame oil

· 1 tbsp freshly grated ginger

· 1/4 tsp ground black pepper

· 3 tbsp cooking oil (this is a hot topic, so go with what you usually use)

· 2 large eggs, beaten

· 2 cloves garlic, chopped

· 1 onion, finally diced

· 6 large broccoli florets or tenderstem, chopped including stems

· 1 carrot, peeled and grated

· 100g frozen sweetcorn

· 100g frozen peas

· 1/2 tsp sesame seeds (black or normal)


  • Preheat oven to 180°C Fan/200°C/400°F

  • Place the cauliflower in your food processor and blitz until it resembles rice. Place into an oven tray with some oil and roast for 10 mins. Remove from oven once 10 minutes is up. I like to roast as it gives the cauliflower a nutty taste.

  • In a small bowl, whisk together soy sauce, sesame oil, ginger and ground black pepper.

  • Heat some oil in a medium sized frying pan over low heat. Add beaten eggs and cook until it resembles an omelette, about 2-3 minutes per side. Remove from pan, allow to cool, then chop into small pieces.

  • Heat remaining 1 tbsp cooking oil in the same pan (wiped clean) over medium high heat. Add garlic and onion and cook until onions have softened, approx. 4-5 mins. Next, add the rest of the veg (except) and stir until the veg is tender, about 3-4 minutes.

  • Stir in roasted cauliflower and fried eggs stirring constantly, until heated through and the cauliflower is tender, about 3-4 minutes. Just before you take the pan off the heat add the sauce, mix it in then serve immediately, garnished with sesame seeds, if desired.

Hope you try my recipe. Why not leave a comment below to let me know if you did and if you added any twists.

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