Fried cauliflower rice

Compared to the 58 grams of carbohydrates that traditional rice has, this healthy version contains just 29 grams, making it a great alternative for those on a health kick.

  • 15 mins preparation
  • 20 mins cooking
  • Serves 4
  • Print


Fried cauliflower rice
  • 500 gram cauliflower, cut into small florets
  • 2 teaspoon vegetable or peanut oil
  • 4 eggs, lightly whisked
  • 1 onion, finely chopped
  • 2 clove garlic, crushed
  • 200 gram diced bacon
  • 1 carrot, finely chopped
  • 2 celery stalks, thinly sliced
  • 1 red capsicum, finely chopped
  • 80 gram baby spinach leaves, shredded
  • 2 tablespoon salt-reduced soy sauce
  • 1 tablespoon sesame seeds, toasted
  • 2 tablespoon coriander leaves


Fried cauliflower rice
  • 1
    Place cauliflower in a food processor; process until finely chopped.
  • 2
    Heat half the oil in a large frying pan over moderately high heat. Add egg; tilt to cover base. Cook for 1 minute or until golden brown underneath. Turn; cook for a further minute or until cooked. Transfer to a chopping board. Roll up to form a log; thinly slice.
  • 3
    Add remaining oil to pan; cook and stir onion and garlic for 2 minutes or until soft. Add the bacon; cook and stir for 3 minutes or until browned. Add the carrot, celery and capsicum; cook and stir for 3 minutes or until tender. Add the cauliflower; cook and stir for 8 minutes or until tender.
  • 4
    Add the spinach and soy sauce to pan; cook and stir for 1 minute or until spinach just wilts. Remove from heat. Add the omelette; stir to combine. Serve sprinkled with sesame seeds and coriander.

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