Name: 20-minute cauliflower fried rice is the healthy, low-carb takeaway swap
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4
Ingredients: 1 medium cauliflower (1kg), trimmed, coarsely chopped; 1/4 cup vegetable oil; 3 eggs, lightly beaten; 200g shortcut bacon, cut into 1cm pieces (omit for a vegetarian version); 4 green onions, sliced diagonally; 2 cloves garlic, crushed; 1 carrot, peeled, coarsely grated; 1 cup frozen peas; 1/4 cup hoisin sauce; 1 tablespoon soy sauce; White pepper, to season; Sriracha sauce, to serve; Extra sliced green onions, to garnish

Craving fried rice without the extra carbs? This quick and easy cauliflower fried rice delivers all the savoury flavours of your favourite takeaway in just 20 minutes. Packed with colourful vegetables, protein, and nutrient-rich cauliflower rice, it’s a lighter, lower-carb alternative that’s perfect for busy weeknights, meal prep, or anyone looking for a healthier twist on a classic comfort food.

Ingredients

1 medium cauliflower (1kg), trimmed, coarsely chopped

1/4 cup vegetable oil

3 eggs, lightly beaten

200g shortcut bacon, cut into 1cm pieces (omit for a vegetarian version)

4 green onions, sliced diagonally

2 cloves garlic, crushed

1 carrot, peeled, coarsely grated

1 cup frozen peas

1/4 cup hoisin sauce

1 tablespoon soy sauce

White pepper, to season

Sriracha sauce, to serve

Extra sliced green onions, to garnish

Method

Step 1

Process cauliflower in a food processor until finely chopped (do not over-process).

Step 2

Heat 1 tablespoon oil in a large non-stick wok on medium to high heat. Add eggs. Swirl over the wok’s base and halfway up its side to form a thin omelette. Cook for 2–3 minutes. Transfer to a chopping board. Roll up and thinly slice.

Step 3

Add remaining oil to the same wok on high heat. Add bacon. Stir-fry for about 3 minutes, or until browned. Add cauliflower, onion, garlic, carrot and peas. Stir-fry for 3 minutes or until vegetables are tender.

Step 4

Combine hoisin and soy sauces. Add to the wok along with the sliced omelette. Season with white pepper. Gently stir-fry until hot.

Step 5

Serve with sriracha sauce. Garnish with extra green onion.

Cook’s tip

You can omit the bacon if preferred for a meat free option

*(Photography Tim Roberts | Styling Michele Cranston | Recipes Sarah Murphy)*

Senior food editor Sarah Murphy Senior food editor

Sarah Murphy is a Senior Food Editor who has worked across leading Australian food magazines since 2010. She holds a Bachelor of Communications (Advertising and Public Relations) and has contributed to magazines including delicious., The Australian Women’s Weekly Food, Super Food Ideas and Woman’s Day. Sarah has also worked across multiple cookbooks for delicious. magazine and The Australian Women’s Weekly Cookbooks. Currently, Sarah is the Senior Food Editor for Better Homes and Gardens Magazine and oversees all food content, creating and developing achievable recipes for readers that still excite and impress.