Wednesday 21 February 2024

Healthy Cauliflower Fried Rice

In my household, rice has always been a staple, but with concerns about its high carbohydrate and starch content, I've been exploring alternative options. That's when I stumbled upon the delightful and nutritious Fried Cauliflower Rice. This innovative take on the classic fried rice dish swaps out traditional rice for grated cauliflower, transforming it into a low-carb, gluten-free alternative that's both delicious and healthy.

Healthy Cauliflower Fried Rice is a vibrant dish bursting with colourful vegetables such as capsicum, peas, carrots, and onions. These veggies not only add a pop of colour but also contribute to its rich texture and flavour profile. Seasoned with aromatic spices like turmeric, chili powder, and cumin seeds, each bite is a harmonious blend of savoury and satisfying tastes.

This wholesome meal is perfect for those seeking to increase their vegetable intake while still indulging in a flavourful dish. With its light yet fulfilling nature, Healthy Cauliflower Fried Rice offers a guilt-free way to enjoy the comfort of fried rice while nourishing your body with essential nutrients.

Some facts about cauliflower:

Cauliflower: Your Nutrient-Packed Veggie Friend

Loaded with Goodness:

Cauliflower is like a treasure trove of vitamins and minerals that your body loves. It's got lots of vitamin C to keep you healthy, vitamin K for strong bones, and folate to help your body grow and repair itself.

Fighter against Bad Stuff:

This veggie is full of antioxidants, which are like superheroes fighting off bad stuff in your body. They help lower the chances of getting sick and keep inflammation away.

Good for Your Tummy and Waistline:

Cauliflower is low in calories but high in fibre, which means it's great for your tummy and can help you manage your weight. Plus, it's good for keeping your cholesterol levels in check.

So Many Yummy Ways to Enjoy:

The best part is that Cauliflower is super versatile! You can turn it into soup,  rice, mash it like potatoes, make cauliflower steaks or even make pizza crust with it. It's a tasty and healthy swap for lots of recipes!

Adding cauliflower to your meals is an easy way to boost your health and make your taste buds happy. 

Why is this called Cauliflower Rice? 

It is called cauliflower rice as when the cauliflower is grated it resembles rice grains.

I don't like cauliflower: 

That is not a problem you can make this cauliflower rice using broccoli instead or do half and half, it also works well with Romanesco a green cauliflower which is part of the cauliflower family.

Can I add other vegetables to the cauliflower rice?

You can add any vegetables of your choice such as green beans, sweetcorn or mushroom

Can I serve this hot or cold?

Yes the cauliflower rice can be served hot or cold  as a salad too.

What is the best pan to use to make the rice?

I prefer to use a heavy bottomed stainless steel pan  such as the Saveur pans described below to cook my cauliflower rice as it prevents it from sticking.

I absolutely adore preparing my cauliflower rice in the Saveur Selects Voyage Series Tri-Ply Stainless Steel Sauteuse with Insulating Lid. This pan boasts a sophisticated design coupled with remarkable features that enhance my cooking experience. 

Crafted with tri-ply stainless steel construction and a pure aluminium core, it ensures fast and even heat distribution, resulting in perfectly cooked cauliflower rice every time. The magnetic induction-friendly stainless steel exterior not only makes it compatible with various cooktops but also adds to its durability.

What truly sets this pan apart is its smooth, rivet less interior surface, ensuring hygienic food preparation and effortless clean up. The double-walled stainless steel lid keeps heat locked in, maintaining the ideal temperature for my dishes. 

Cooking with this pan is a dream – the cauliflower rice cooks to perfection without sticking or burning, making my culinary creations a breeze.

The sturdy heavy bottom pan is great for making sauces and warming liquids and for soups too.


Moreover, the pan's dishwasher-safe feature simplifies post-cooking clean up, while its oven-safe capability allows me to keep my rice warm effortlessly.

It's stove-to-table top design adds a touch of elegance to my dining experience, reducing the need for extra dishware.

With the added peace of mind of a lifetime guarantee, I couldn't be happier with my investment. As a foodie who spends a lot of time cooking having good quality pans that are long lasting  are of utmost importance for me.

Additionally, I also added the Saveur Selects Tri-Ply Stainless Steel 10-inch Frying Pan with Lid, Induction-Ready, Dishwasher Safe, Voyage Series to my kitchen collection,

The frying pan is perfect for an array of cooking tasks from frying, steaming and sautéing to searing and sauce reduction.

The beauty of both these pans is that the one lid fits both making it really versatile to interchange between the pans.

I find the Saveur pans really lovely to cook with, they are hard wearing and I can be rest assured that my family are not consuming any carbon from the coatings in the pan as they are made fully from stainless steel. 

I sincerely hope to add more to my collection over time. Please do take a few minutes to check out their full range. You can purchase both the pans from

Coming back to the Healthy Cauliflower fried recipe that I was talking about, I am sharing this delicious Cauliflower rice recipe below. I am confident that once you try it you will be making it again and again. 

You will need cauliflower, capsicums, onions red or white, peas, carrots, coriander, chillies, lemon, tomatoes and some basic spices such as turmeric, salt, chilli powder, cumin seeds and sunflower oil. The full instructions, quantities and method is highlighted in the recipe card below:

**Collaborative Post-I received the pans for review purposes, and all the opinions shared are true reflections of my personal experience after using them.

You can watch the full recipe on video here:
Healthy Cauliflower Fried Rice


  1. Looks delicious. And that pan is beautiful- I love finding new pans, kitchen gadgets, etc. Thanks for sharing!

  2. I love this low-carb version of fried rice. I made this and it tastes just like the real thing!

    1. I am glad you made it and enjoyed it, It is definitely a tasty recipe that is healthy too.

  3. I have made cauliflower fried rice before and love it!!! I buy the frozen kind and you really can't tell the difference.

    1. Tammy making it fresh is so easy you just have to grate the cauli flower and it is a lot more economical when cauliflowers are in season.

  4. This looks so healthy. I would love to try this. It sounds like a good alternative to normal rice.

    1. Yes definitely a guilt free alternative that is low in carbs.

  5. I have been wanted to try out cauliflower rice for a while now. I am definitely going to give your recipe a try as it sounds like a great alternative to white rice.

    1. Yes it is a great substitute for rice as it is carb free, I find flavouring with spices helps to disguise that cauliflower aroma that some people don't like

  6. This is a detailed and informative post with so many good tips and advice. Thank you.

    1. Thankyou Lisa I am glad you found the post useful.

  7. This innovative recipe not only satisfies cravings but also caters to dietary preferences like low-carb and gluten-free, making it a fantastic addition to any kitchen repertoire.

  8. I love cauliflower's such a great alternative and yours looks so flavorful! Great tips!

  9. I love cauliflower rice. Your recipe looks very tasty. I'll add it to my recipe book.

  10. Ohh wow ..thanks for this recipe, I always wanna try this type of rice & yet to experience try it out. With this, I'm gonna try out soon. Cheers SiennyLovesDrawing

  11. I can't wait to try it out for my family – it's the perfect way to sneak in extra veggies without sacrificing flavor.

  12. The pans sound like a great addition to any kitchen, especially for someone who spends a lot of time cooking like you. It's nice to have a product that is not only functional but also elegant in design. The fact that they are dishwasher-safe and oven-safe is a bonus, making post-cooking cleanup a breeze. It's also reassuring to know that they come with a lifetime guarantee. And thanks for sharing the recipe for the Healthy Cauliflower Fried Rice. It sounds delicious and I can't wait to try it out!

  13. I tried store bought cauliflower rice the other week - it was good but a bit bland. Adding flavor with this recipe is such a good idea.

  14. I have never tried cauliflower rice before. Your recipe looks easy and delicious to make.


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