DietGF / CF

Cauliflower Fried Rice Recipe – Asian Style – from Pete Evans

By April 27, 2019 May 1st, 2019 No Comments

Cauliflower fried rice is a great alternative for people who cannot digest rice very well and for some people white rice can really spike their glucose and insulin levels.

So instead of white rice, why not replace it with with nutrient-rich, flavoursome and healthy cauliflower with your favourite ingredients added? e.g. tamari, egg, green veg, herbs, ginger and garlic.

Mindd recommends you check out more Gluten Free/Casein Free diet recipes

Find out more about Pete Evans here…


Serves: 4 to 6
Preparation Time: 30 minutes
Cooking Time: 10 minutes


  • 1 head of cauliflower, (about 1kg /2 lb. 3¼ oz.) separated into florets
  • 4 slices of bacon or ham, diced
  • 4 free-range organic eggs, whisked
  • 2 tablespoons coconut oil
  • 1 onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 200 g (7 oz.) small raw prawns, shelled and deveined
  • 100 g (3½ oz.) shiitake or oyster mushrooms, sliced
  • 5 cm piece of ginger, finely grated
  • 100 g (3½ oz.) okra, sliced
  • 100 g (3½ oz.) brussel sprouts, sliced
  • 2 tablespoons tamari
  • 50 g (1¾ oz.) bean sprouts
  • 2 spring onions, finely sliced
  • 2 tablespoons chopped coriander (cilantro)
  • 2 tablespoons chopped flat-leaf parsley
  • 1 tablespoon chopped mint
  • sea salt and freshly ground white pepper
  • 1 – 2 long red chillies, sliced
  • cultured kimchi, to serve
  • fish sauce, to serve


  1. Pulse the cauliflower in a food processor until it resembles grains of rice.
    In a large frying pan or wok, fry the bacon over high heat until crispy. Remove and set aside.
  2. Pour the eggs into the pan and tilt the pan so that the egg covers the base.
    Cook for a few minutes, or until the egg is set. Remove, slice into thin strips and set aside.
  3. Heat the coconut oil in the pan over high heat, add the onion and garlic and cook for a few minutes, or until softened.
  4. Stir in the prawns, mushrooms and ginger and cook for another few minutes.
  5. Add the okra and Brussel sprouts and cook for 1 minute.
  6. Add the cauliflower and cook for 2–3 minutes, or until tender.
  7. Add the bacon, egg, tamari, sprouts, spring onion, herbs, chili and some salt and pepper and cook for 2 minutes, or until everything is heated through and well combined.


For a vegetarian option, remove the bacon, ham and prawns and add more of your favourite vegetables.

To add crunch, top with toasted sesame seeds or roasted pine nuts or slivered toasted almonds if you tolerate these well.

For more anti-inflammatory benefits as well as colour, add fresh or powdered turmeric.

Serve with kimchi, and a splash of fish sauce (or a little more Tamari or Coconut Aminos or Bragg’s All-Purpose Seasoning)

Find out more about  Pete Evans here…


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