Cauliflower Fried Rice

Cauliflower Fried Rice

Vegetables, Beans & Plant Foods Naturegrade A

A colourful, vegetable-packed fried rice made with cauliflower instead of regular rice. With eggs, butternut squash, peas, carrots and corn, it is a satisfying lower-starch alternative that makes it easy to increase vegetable intake without giving up the familiar flavours and texture of fried rice.

15 minutesPrep
15 minutesCook
2Serves

Ingredients

  • 1 medium cauliflower
  • 1 tablespoon extra virgin olive oil
  • 1 clove garlic, minced
  • 2 eggs
  • 150 g butternut squash, cut into small cubes
  • ½ cup frozen peas
  • ½ cup diced carrots
  • ½ cup corn kernels
  • 1 teaspoon salt, or to taste
  • White pepper, to taste
  • 1 small slice butter
  • Freshly ground black pepper, to finish

Cooking Method

  • Wash the cauliflower and cut it into florets. Dry the florets well to prevent the cauliflower rice from becoming soggy.
  • Pulse the cauliflower florets in a food processor until they resemble rice grains. Alternatively, grate the cauliflower using a hand grater.
  • Heat the oil in a wok over medium heat. Add the minced garlic and stir until fragrant.
  • Crack in the eggs and scramble quickly.
  • While the eggs are still slightly moist, add the diced butternut squash. Stir-fry until softened. Keep the cubes small so they cook more easily.
  • Add the frozen peas, carrots and corn. Toss and stir until heated through.
  • Add the cauliflower rice and mix well with the other ingredients.
  • Season with salt and white pepper. Continue tossing until the cauliflower has softened and is cooked through.
  • Add a small slice of butter and mix through for a lovely buttery flavour and shine.
  • Finish with freshly ground black pepper and serve warm.

Metabo Principles

  • This recipe replaces regular rice with cauliflower, reducing the overall starch and sugar load while increasing vegetable intake and fibre.
  • Eggs provide protein, while butter and cooking oil add natural fats that improve flavour and satisfaction.
  • The combination of vegetables, protein and natural fats makes this a simple, nutrient-dense meal.

Useful Tips

  • Drying the cauliflower well before processing helps prevent the dish from becoming watery.
  • Do not overcook the cauliflower rice. It should be tender but still have a little texture.
  • For a more complete and filling meal, add extra protein such as chicken, prawns, salmon, beef or tofu.
  • Use a large wok and cook over medium to medium-high heat for the best fried-rice texture.

Ingredient Substitutions

  • Butternut squash: Swap with pumpkin or sweet potato.
  • Peas, carrots and corn: Use other vegetables such as chopped French beans, mushrooms, capsicum or broccoli.
  • Butter: Use ghee if preferred.
  • Eggs: Add cooked chicken, prawns, beef, fish or tofu for a different protein option.