Fried Cauli-Rice – Low Carb, Gluten Free and DELICIOUS!

Have you ever tried cauli-rice? If like me, you are also late on this bandwagon, cauli-rice is basically just cauliflower whizzed in a food processor until it looks and feels like rice. You can then steam/fry it up and use it in place of rice in all sorts of different recipes! I’ve seen it used in sushi and other great rice based recipes. It’s amazing!!

It’s naturally low carb, gluten free and it’s such an easy way to incorporate more veggies into your meal. Plus it takes such little time to prepare, much less time than it would take for you to cook rice!

My favourite way to have it is as Fried Cauli-Rice. It has all the delicious flavours of fried rice we know and love, but is a much lighter version. I love making regular fried rice with brown rice, but it’s nice to switch it up every now and then and have this instead! Jared is a big fan of it as well. I actually made this a couple of weeks ago and we were meant to have it throughout the week, but we accidentally-on-purpose ate it all in 2 days. Safe to say it’s a winner, guys!

To prep the recipe, chop/prepare up all your chosen veggies – I had broccoli, capsicum, onion, garlic and some defrosted peas, corn and carrot (you simply can’t have fried rice without this in my opinion!).


To make the “rice,” you’ll need to roughly chop up a small head of cauliflower. It doesn’t have to be perfect, it’s all going to be whizzed up anyway. Then pop some into a food processor and pulse until it breaks down into rice sized pieces. Repeat until all cauliflower is finished. It usually takes me about 4-5 rounds as my food processor is tiny and I refuse to buy a bigger one!




Sauté your onion and garlic in some coconut oil until softened and fragrant, then add the chopped veggies and sauté for further 5 minutes.



Add your cauli-rice, plus a good dash of GF soy sauce, oyster sauce and water and some cracked pepper. Stir it all, then pop a lid on to steam for 2-3 minutes, then give it one last stir and you’re done!

SEE, totally easy right? From start to finish, it takes less than half an hour and you’ve got yourself a nourishing side dish or main meal!



We love ours garnished with fresh coriander and chilli. It really just gives it that nice little kick!

If you want, you can also add diced bacon or chicken to make it more substantial. If you’re going to do that, add it in when cooking your onion and garlic and cook it through before adding the veggies!

I hope you enjoy this recipe! And if you do, please feel free to post a pic on Instagram and tag me or email it to me at! I’d love to share your photos here on my blog!

Happy Tuesday everyone!


Fried Cauli-Rice
Serves 4
A delicious low carb and gluten free fried rice, packed with veggies and goodness and it takes less than 30 minutes to whip up!
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
  1. 1 small head of cauliflower
  2. 1 red capsicum
  3. 1 small head of broccoli
  4. 2 cups peas, corn and carrot mix (defrosted)
  5. 1 onion
  6. 2 cloves garlic
  7. 1 small head of cauliflower
  8. 1 tablespoon coconut oil
  9. 2 tablespoons gluten free soy sauce
  10. 2 tablespoons gluten free oyster sauce*
  11. 2 tablespoons water
  12. 1 teaspoon pepper
  13. To serve: fresh chilli slices and coriander leaves
  1. Prepare your veggies - chop broccoli into small florets, dice capsicum and onion and mince the garlic cloves.
  2. Prepare your cauliflower "rice" by chopping roughly into florets and placing into a food processor and pulsing until the cauliflower resembles rice. You may need to do this in a few batches depending on the size of your food processor.
  3. Heat oil in a large pan or wok.
  4. Add onion and garlic to the pan and saute for 1-2 minutes.
  5. Add the remaining veggies (except the cauli-rice) and saute for a further 2-3 minutes.
  6. Add the cauli-rice, soy sauce, oyster sauce, water and pepper and stir through.
  7. Pop a lid on the pan/wok and let it steam for 2-3 minutes, or until the cauliflower is softened and cooked through.
  8. Give it one last stir before turning off and serving it up.
  9. Garnish bowls with fresh chilli and coriander if using.
  1. * Omit the oyster sauce if you want this to be a fully vegetarian dish, and replace with 2 extra tablespoons of soy sauce.
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