Food For Thought

Easy Cauliflower Fried Rice Recipe (suitable for HFLC diet)

Posted on Wednesday, November 30, 2016 by Pam Anderson


  • 1 whole head of cauliflower
  • 2 large eggs, already hard boiled
  • Sesame oil – 2 tablespoons
  • Coconut oil – 1 tablespoon
  • 400 g chicken breast or thigh diced into 1 cm cubes
  • 1 large capsicum roughly chopped (any colour although red gives the dish more appeal)
  • 12 mushrooms roughly chopped
  • 1 large onion
  • 1 large green chilli or 1 smaller red chilli if you prefer more spice
  • 1 x 2 cm knob of ginger
  • 6 Brussel sprouts chopped into quarters
  • 2 large handfuls of coriander
  • 3 tablespoons of tamari
  • Good quality sea salt and pepper


  • In a food processor, combine the onion, chilli and ginger and chop until these are in fine pieces.
    Heat a deep fry-pan over medium heat on the stove and melt the coconut oil. Add the onion, ginger and chilli and fry for 5 minutes until translucent. Add your chicken and cook until the chicken has browned (a further 4 minutes).
    Meanwhile, as this is all frying off, break your head of cauliflower into florets and pulse this in a food processor. The cauliflower will resemble ‘rice.’ Wash the cauliflower rice in a colander in the sink.
  • Add the chopped capsicum, Brussel sprouts and mushrooms to the fry pan. Cook for 4-5 minutes.
  • Finally add your cauliflower rice and your tamari, stir well and then pop the lid on and allow this to cook over medium heat for 6-8 minutes until the cauliflower is no longer crunchy. Season really well with salt and pepper and add more tamari  if you would like the flavour to be stronger. At the last minute, stir in the sesame oil and the roughly chopped coriander. Divide into serving bowls. As its cooling, slide your hard boiled eggs and place some egg on top of each pile of fried rice. This makes enough for 4-5 people. Or 2 with leftovers for lunch.
  • Recipe notes: you will need to chop everything by hand and grate the cauliflower if you do not have a food processor. It is worth investing in one!
  • The sea salt and pepper are critical, as with all dishes, they add great flavour to the meal.
  • Adjust the recipe quantities depending on the number of people you are planning to serve.
  • This is a great recipe to use up ingredients. You don’t have to use these vegetables – you can experiment and come up with your own combination. The recipe is also great with a little bit of bacon, which we recommend you use sparingly and on occasion.

This recipe was supplied by Katie King, The Balanced Nutritionist – our nutritionist in residence.