Rice-Free Chinese Fried Rice

| Mains

IMG_8730The title of this post may seem a bit confusing – how can you make fried rice without rice?  You’d be surprised….If you have not eaten this before, you are probably thinking I’m a bit “special” right now, but don’t judge until you have tried it!  This dish blows my mind – it tastes JUST LIKE normal fried rice, but the secret ingredient is actually cauliflower.  And it really is a secret ingredient.  The first time I made this I gave my husband some to try.  He tasted it, said it tastes like normal fried rice, but that the texture wasn’t exactly like normal rice.  I asked him to tell me what I had used instead of rice and he simply couldn’t.  You should’ve seen his face when I told him it was cauliflower!:)

At this point I would like to point out that I have never been a cauliflower fan.  I don’t hate it, but I really don’t like the smell of it once it is cooked and I have never been crazy about the taste either.  But because this is stir fried instead of cooked, it doesn’t get that awful smell of cooked/steamed cauliflower and the taste completely vanishes.  Obviously the texture of the grains is not exactly the same as rice.  Rice has a glutinous, squishy texture while this has more of a crunchy, fresh texture, but the taste is identical, the calories are ridiculously little and the health benefits are amazing.  This has become one of my favourite movie dinners because it takes 5 minutes to throw together and I end up with a HUGE bowl of delicious fried rice which is full of amazing veggie vitamins, but doesn’t taste healthy at all.

Everyone likes fried rice a little different.  I like mine with loads of onion, garlic and soy sauce, my mom likes hers spicy….Some like it with a honey/ginger/garlic sauce.  Use this recipe as a template and adapt it by adding your preferred extras to make it perfect for you.


  • Cauliflower (I use 1 large head for 2 servings)
  • soy sauce or tamari
  • olive oil
  • chopped onion
  • crushed garlic cloves (fresh garlic is so good here!)
  • add ins: I usually use frozen sweet corn, peas and carrots.  In this picture I used frozen sweet corn, peas and spicy salted red kidney beans.


Inspect the cauliflower and cut off any yucky brown bits.  Now chop off the florets – you can set the core and stems aside for use in soups.  Place the florets into a food processor and process until you have rice size bits.  Do not over process to the point of pulp.  This is your rice!  Set it aside.   If you don’t have a food processor, you can grate the rice on your grater – works just as well.

Chop one large onion or 2 small onions for every head of cauliflower that you use.  Crush the garlic cloves.  I like lots of garlic and use about 4-5 cloves per cauliflower head.  Get your add ins ready.

Pour 1 teaspoon olive oil into a wok or a large non-stick frying pan and heat up on high.  When oil is hot, add the onion and stir fry until nicely browned.  Add in garlic and stir fry for another minute.  Add cauliflower rice and mix through the onion/garlic mix so that the rice absorbs these delicious flavours.  Add in frozen veggies/fresh veggies of your choice and stir fry.  Pour soy sauce/tamari over and mix through (I start with 2 tablespoons per cauliflower head and work my way up from there).  Taste and add more soy sauce until it is salty enough for you.  Don’t cook your cauliflower into a pulp – you want to stir fry it so that it is still crunchy.   When soy sauce is nicely mixed through and the frozen veggies (if used) are heated through, dish fried rice into a large bowl and tuck in!

Bon Appetite!
Dr T

0 comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Comment *

This site uses Akismet to reduce spam. Learn how your comment data is processed.