Healthy cauliflower fried rice

Healthy cauliflower fried rice

We’re going into Day 3 of Restricted Control Order (RCO), and some people are already getting cabin fever.

Since everybody is stuck at home, we might as well do some cooking, right?

Most people can do, or have tried to do a basic fried rice. Why don’t you take it one step further and make cauliflower fried rice?

It’s pretty much the same thing, except that you substitute rice with cauliflower. I first learnt to make this from No. 3, but have since adapted it to my own version.

Here’s my recipe – I like to add a bit of ginger powder as too much cauliflower can make one feel a bit bloated and gaseous, and the ginger cuts that feeling. For an even healthier splash, I add cayenne pepper and turmeric to mine.


2 tablespoons sunflower oil (or any other oil you’re comfortable with)

One big onion, cut small

Garlic, 3 cloves, chopped small

Cauliflower – cut the florets and pulse until you get rice-like texture

Carrot, peas and corn mix. I use the frozen version as that’s the easiest, but if you’re more hardworking, you can use fresh carrots cut small and/or any other type of veggie.

Crabstick and fishcake, or minced pork.


Half teaspoon turmeric

Half teaspoon Bentong ginger powder

Cayenne pepper


Chilli flakes (optional)

Soya sauce

Fish sauce

Salt and pepper to taste


Heat up the wok. I like frying stuff in a wok as it’s big and roomy, and easy to stir and flip stuff around. But a saucepan or deep pot would serve just as well.

Pour in the oil, and when it starts to heat up, add in the garlic, and later, the onion. Fry for a couple of minutes, and then add in the crabstick and fishcake, or mince meat. When the fishcake or meat looks about cooked, add the mixed veggie. Add the soya sauce to the concoction and stir well.

Fry for another couple of minutes, then add in the cauliflower. As you toss the mixture around, add in the seasoning one by one.

That’s all there is to it. If you would like to add egg to your fried rice, I suggest you cook the egg separately and scatter it on top at the end, or just have an omelette to go with it. Otherwise, frying an egg together with the cauliflower may make it too mushy.

Serve and garnish with lettuce, red chilli, cucumber or parsley.