CAULIFLOWER FRIED RICE by allergy cooking my way


Dairy Free

Gluten & Grain Free

Egg Free

Low Disaccharide

Nut Free

This is a wonderful dish to accompany curries, meat, fish, prawns or any meal that would have rice or potatoes with it generally.

Make it as plain or as spicy as you choose, and have as a main dish or a side dish.

Makes: 4-5 cups

Prep time: 5 mins

Cooking time: 8-10 mins


  • 1 large cauliflower
  • 5 tbsp coconut oil
  • 4 spring onions, finely sliced
  • 1 tsp ginger, grated
  • 1 tsp garlic, crushed
  • 1 tbsp tumeric powder
  • 2 stalks celery, finely sliced
  • 4 stalks kale, finely chopped
  • 4 mushrooms, finely chopped
  • salt and pepper


  • Wash and dry the cauliflower, remove any leaves, and cut into quarters.
  • When thoroughly dry, place in food processor and blend or grate until it resembles rice.
  • Place “rice” onto a tea towel and squeeze tightly to remove  moisture. Set aside.
  • Melt coconut oil in frying pan, add spring onions, garlic, ginger, tumeric and celery and saute for 6-8 minutes, stirring continuously.
  • Add kale, mushrooms and cauliflower rice, salt and pepper, and stir fry another 5 minutes, continuously stirring.
  • Serve with my chicken and celery stir fry


This is lovely with toasted slivered almonds or toasted sunflower seeds stirred through at the end.

Cauliflower can be replaced with broccoli.

Extras like chicken strips, beef strips or prawns make a meal of this dish, but be aware of your allergies before introducing new foods.



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  6. […] Preheat oven to 180°C Grease a 30cm ovenproof dish, place fish into it and sprinkle with lime juice. Place zucchini slices evenly on top of fish. Beat egg and coconut milk together, add nutmeg and dill and pour over zucchini. Combine coconut flour, almond meal, chopped almonds and coconut oil in bowl and combine into crumble. Sprinkle over the zucchini. Put the dish in a baking dish half filled with cold water. Bake in oven for 30 minutes, and then reduce heat to 170°C and bake a further 10 minutes, or until browning on top. Serve with salad, vegetables or my cauliflower fried rice. […]

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