Cauliflower fried rice (that tastes just like the real thing)

This low carb, high protein cauliflower fried rice recipe is a perfect meal idea for lunch or dinner. It's also great for meal prep!

Are you a sucker for Asian takeaway food? I certainly am. Sometimes it’s a craving for the exotic flavours. Other times it’s just a cheap, easy fix for dinner after a long day.

When you think about traditional Asian dishes like fried rice, the ingredients don’t sound half bad for you – especially compared to most other takeaway food options. I mean, you’ve some got egg and maybe some prawns for protein. You’ve got a few veggies. You might even have some healthy fats.

But like the majority of mass produced food in our modern society, most Asian takeaway fried rice dishes aren’t that nutritionally wonderful. Although it might seem like a fairly healthy choice (in comparison to crispy pork and spring rolls, that is), it’s probably much worse than you expect.

You know that intense thirst that develops a few hours after eating most Chinese food? That’s thanks to fact that most dishes have more a day’s worth of sodium in one serving. Don’t even get me started on the MSG content.

In a single serving of takeaway Chinese, you’re likely to get over 1000 calories, a bunch of sugar and some less-than-ideal oils. Suddenly, your perceived healthier takeaway option isn’t looking so great.

Enter this healthy, veggie-packed, high-protein, low-carb cauliflower fried rice recipe.

Instead of getting fried rice delivered when you can’t be bothered to cook, I encourage you to meal prep a batch of this healthier alternative before your week gets stressful. This recipe still boasts the delicious flavours of Chinese takeout, but with much less salt and energy – and many more servings of vegetables. One big bowl comes in at just over 300 calories!

Cauliflower Fried Rice | high-protein, low-carb
Serves 4
A delicious low-carb, high protein alternative that tastes just as good as traditional fried rice.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
  1. Spray olive oil
  2. 3 eggs
  3. 3 Tbsp milk
  4. 2 Tbsp sesame oil
  5. 1 large brown onion, diced (100g)
  6. 2 cloves garlic, minced or finely diced
  7. 1 cup diced button mushrooms (~8 small, 60g)
  8. 2 cups of quality leg ham, diced (350g)
  9. 2 large carrots, sliced or diced
  10. 1 cup frozen green peas (160g)
  11. 2 Tbsp reduced-salt soy sauce (40mL)
  12. 1 large cauliflower, riced* (~6 cups of florets)
  13. Optional: green onions to top
  1. Spray large pan with olive oil and bring to a medium heat.
  2. In a separate bowl, whisk eggs and milk until combined and add to pan. Cook as an omelette.
  3. When omelette is cooked (~5mins), remove from pan and place on chopping board to cool.
  4. Coat pan with sesame oil before adding onion, garlic and mushrooms.
  5. Cook for 5 mins until fragrant.
  6. Add ham and fry for 3 mins. Add carrots and peas.
  7. Slice egg omelette and add to pan. Stir until combined.
  8. Add soy sauce, stir and cook for a further five minutes while preparing cauliflower rice*.
  9. Add cauliflower rice and continue to cook for 10 minutes.**
  10. Serve and optionally top with sliced green onions.
  1. *Turn a fresh cauliflower into rice by either processing florets in small batches or grating.
  2. ** If meal prepping, only cook for another minute and leave cauliflower almost raw before dividing into containers.
Sarah in Shape

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