Cauliflower fried rice: the easiest healthy dinner ever


For me, one of the biggest deterrents to weight loss is laziness. After a stressful day it’s just so much easier to order a pizza or get Chipotle than it is to cook. But that’s exactly why we’ve been coming up with easy, low-carb, healthy, delicious meals.

My lovely husband typically gets tasked with the job of preparing this dish, so I’ll turn it over to him…

This recipe was born during The 10 Pound Race, after many nights of really missing rice in our dinners. MRS had heard about a cauliflower “rice” recipe and despite my initial reservations we eventually decided we would give it a try.

By far the hardest thing about this recipe is turning a cauliflower into the “rice” without making a smoothie or sending lumps of cauliflower richocheting off the kitchen cupboards.

It took a few attempts but eventually we worked out an effective method of blitzing the cauliflower. It turns out that I am “really good at it” and so now it is “my job” which of course I try to pretend to be annoyed but lets face it, I am really good at it so I guess it’s fine.

We have a Kenwood kMix blender and it happens to do a fantastic job of making cauliflower rice. You have to turn the blender to its dip mode (there’s a picture of what looks like chips and dip) and then use the pulse button. You have to make sure not to overload the blender either otherwise the cauliflower gets stuck and the blades just whizz away not really doing anything. It takes 3 to 4 batches to whiz up a medium cauliflower which is a bit of a faff but really worth it in the end.

After you have the cauliflower sorted, the rest of this recipe is really easy. We even use pre-cooked packaged chicken because we’re that lazy. Obviously you could be a bit more ambitious and cook your own.

The great thing is that you can eat a lot of this and it’s really filling – and it’s surprisingly healthy. For us, one cauliflower makes about three servings – which means that we have one each for dinner and then one left over which we fight over the next day. Or… we end up splitting the third serving a few hours later for “second dinner”.

The best part is… each serving is 250 calories! Or 380 if you end up eating the third serving. This would be perfect if you’re doing the 5:2 diet, which we’ve been talking about doing but haven’t actually gotten around to doing yet. (Again, laziness.)


  • 1 medium size cauliflower
  • 2 cloves garlic
  • 1/2 carrot
  • 1 medium onion
  • 1 green pepper
  • 1 cup of frozen green peas
  • 2 eggs
  • 130g cooked chicken breast
  • 1 tbsp sesame oil
  • 1/2 tbsp fish sauce
  • 1 tbsp light soy sauce
  • dash Worcestershire sauce
  • squirt Sriracha hot sauce


1. Pulse the cauliflower in the blender until “rice”-like.

2. Heat a large flat frying pan with 1/2 tbsp sesame oil until hot and fry the cauliflower for 7-8 minutes or until it reaches a light-brown colour.

3. Remove the cooked cauliflower “rice” and set aside.

4. Chop the onion, garlic, pepper, and grate the carrot.

5. Reheat the frying pan and add another 1/2 tbsp of the sesame oil.

6. Fry the garlic, onion and green pepper for 2-3 minutes until they start to soften.

7. Add the carrot and fry for another minute.

8. Add the frozen peas and continue to cook for another minute.

9. Add the cauliflower “rice” and the chicken.

10. Add 1/2 tbsp fish sauce, 1 tbsp soy sauce, and a dash of Worcestershire sauce.

11. Cook for another minute.

12. Beat two eggs and stir into the frying pan.

13. Cook and stir for another 2 minutes until the egg has cooked in the rice.

14. Serve in small bowls with a squeeze of Sriracha to taste.

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