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Not only is Cauliflower Fried Rice a great tasting dish for everyone, it’s a particularly helpful meal addition for those looking at cutting down grains and high carbohydrate foods. Especially in the colder months when cauliflowers (and other brassicas) are booming. Using cauliflower as a replacement for rice is quick, easy, tasty and incredibly healthy!


1 medium cauliflower (grated)

150g bacon (diced)

1 large brown onion (diced)

2 eggs

1 handful of snowpeas

1 carrot (sliced/quartered)

Coconut Oil

  1. Grate cauliflower and put in a large bowl and put aside. You can use a hand grater, or zip it up in a food processor. Don’t just use the florets but grate up the stem and all.

  2. Whisk the eggs and cook them in a small frypan until they are solid (like a thin omelette). Cool the eggs then slice into small pieces and put aside into a medium sized bowl.

  3. In a wok or large pan, fry the onion, carrot and snowpeas in the coconut oil until the onions are slightly brown and the carrots are starting to go a little soft. Add these ingredients into the same bowl with the sliced eggs and set aside.

  4. Clean your wok or large fry pan then return it to the stove top and heat a good amount of coconut oil until very hot (almost smoking point). Add half the grated cauliflower into the wok or pan and stir regularly until slightly golden brown. Remember that the cauliflower will absorb much of the oil so add more if the mixture gets too dry. Alternatively, add splashes of white wine to the pan which also adds moisture and additional flavour. Once golden brown, set this mixture aside in a separate large bowl and repeat the frying process for the remaining half cauliflower.

  5. Once the rest of the cauliflower is also golden brown, lower to a medium heat, add all of the rest of the ingredients back into the wok or pan (cauliflower, egg, onion, carrot and snowpeas) and stir for 1-2 minutes (both to mix in all ingredients evenly and to ensure even cooking). Serve when it reaches your desired serving temperature.


Alternatives: You can add any flavour or colour ingredients you like to your fried cauli rice. Capsicum, green peas, sliced beans, prawns, mushrooms, shredded chicken, prosciutto, small broccoli florets etc... The sky's the limit!

​Thanks to Chris Aitken of Faraway Farm for this recipe, which he demonstrated at the 2018 Spring Nethercote Produce Market.

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