Cauliflower Fried Rice

Cauliflower fried rice recipe

Did you ever think you would live to see the day when the humble cauliflower would be the hottest thing around? Oh, you did? Well then you’re strange and I’m not sure we can be friends 😉

But anyway, clever you, because cauliflower fried rice is all over the internet at the moment, masquerading as everything from pizza bases, to fake mashed ‘potato’, to a rice substitute.

Cauliflower fried rice is also part of my PCOS Diet Plan.

I tried the rice idea for the first time last weekend and it was a hit in our house! Simply grate the cauli, or whiz it in a food processor if you’re fancy like that, until it is coarse and grainy, like rice, then swish it around in a hot pan or zap in the microwave for a minute. Just long enough to soften it without over-cooking it.

A friend of mine from MyFitnessPal, affectionately known as Skim, posted this recipe yesterday as a further variation on the rice idea, and I’m going to try it this week as part of my 12 Week Fat Loss Challenge eating plan.

I’ve tweaked her recipe just ever so slightly to factor in my favourite veggies and protein, and included the exact amounts so I can give you an accurate calorie count. Obviously you can vary this recipe however you choose, and could bring the calorie count down by including less pork mince. So here ’tis!

Cauliflower Fried Rice Recipe

Serves 1, 494 calories per serve.


  • 1 tsp oil (I use peanut oil)
  • 1 garlic clove, finely chopped
  • 1/2 cup onion, diced
  • 1/2 cup of brocolli, cut into small trees
  • Approx 1/2 a leek, carefully washed and finely sliced
  • Enough raw cauliflower to make 1 cup when ‘riced’
  • 60 g sliced tinned water chestnuts
  • 1 tbls soy sauce
  • 150gm pork mince


  1. Grate or process cauliflower until it resembles grains of rice
  2. In a large pan, saute garlic and onion in oil on a medium/high heat, until onion becomes soft and transparent (about 2-3 minutes)
  3. Add pork mince and saute until lightly browned
  4. Add broccoli, leek and cauliflower
  5. Cook – stirring frequently (about 5-7 minutes), being careful not to over-cook the cauliflower
  6. Add water chestnuts and soy sauce and you’re done!

Nom nom!


2 thoughts on “Cauliflower Fried Rice

  1. This looks yummy. Are you making this for dinner tonight? I’d be keen to know how you find the portion size, i.e. was it enough, did it leave you feeling full, etc. It seems odd that it is so high in calories.

    1. · Edit

      I’ll make it tomorrow night 🙂 It’s the pork mince that makes it high, but you could easily swap this out for bacon, or chicken, or something else. There’s 326 calories in 150gm pork mince, but most people really don’t need that much of any protein with a meal 🙂


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