Cauliflower Fried Rice 椰菜花炒飯 (Oil-Free)


Throughout my mission whenever I wanted to make a quick simple dinner for me and my companion (as missionaries we always get to be with someone else!), I always resorted to fried rice. It just seems to be a universal favorite. I brought this to our meetings, our parties and a ginormous pot of it would be cleaned out and GONE. I’m not really sure how it really came about, but it is the most ingenious way of using up all your leftover vegetables and food in your fridge. It is so versatile! No matter what you put in it tastes fantastic, just as long as you get a few key steps right.

1) Be generous and do not skip out on ginger, garlic and spring onions. These are the key base flavors for any Chinese cooking, especially fried rice.

2) Overnight rice is essential to achieving perfect texture. Just cook the amount you need and leave it in the fridge overnight. Your rice will become soggy and wet if you don’t do this.


So enough about the traditional fried rice, this is our healthier, low-carb, paleo, GF, Vegan version of this authentic Chinese dish. I have to admit that I used to use spam, ton loads of oil to make this dish. It was always good, but it definitely was not helpful to anyone’s blood pressure level or cholesterol levels.

What I love about using cauliflower as rice is that it looks exactly the same!


I’ll be honest and say that it doesn’t taste like rice. BUT it tastes just as good as regular fried rice. I was surprised (since this was my first time having cauliflower rice) how well it carried the asian flavors. It made me feel nostalgic for the lazy Saturday nights when my dad would whip up this dish for us to enjoy. He usually only added egg, spring onions, ginger, garlic and some vegetables and it would taste like heaven.

A simple dish with amazing results!


Adapted from: paleomagazine

Ingredients – Serves 1 – 2

  • 1/2 head of cauliflower
  • 1/2 tbsp GF soy sauce
  • 1 small carrot, cubed
  • Frozen peas
  • Garlic, diced
  • Ginger (we used pureed ginger, try and use fresh if possible)
  • Onion

Serve with: spring onions, roasted cashew nuts, poached egg


  1. Cut up the cauliflower into florets so you can put it in the food processor.
  2. Food process the cauliflower until it resembles rice.
  3. In a heated pan, add garlic, ginger and onion. Stir fry until fragrant and slightly charring.
  4. Add in the cauliflower rice.
  5. Throw in the cubed carrots. Stir fry for a while.
  6. Add in the frozen peas.
  7. Cook until carrots are fully cooked and peas are warmed through.
  8. Add in soy sauce.
  9. Season with black pepper. Taste to adjust seasoning.
  10. Serve immediately with fresh spring onions.


Paleo: Use coconut aminos or just salt instead of soy sauce. For the peas, you can substitute with any other type of vegetables of choice.


Zoe  &  Mia

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