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Cauliflower Egg Fried Rice

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Balti Cauliflower Egg Fried Rice

This is a quick and easy one pan egg fried rice recipe that is great as a main course or side.


You don’t find cauliflower egg fried rice in many Indian restaurants so it’s a real treat when you do. I was sent this recipe by a chef at a local balti restaurant. It’s not on his menu though he does serve it a lot at home.

Although I do like cooking in inexpensive stainless steel Balti pans, here I have used cast iron pan. It is perfect for cooking all kinds of curries and I highly recommend using one to cook this recipe.

Cauliflower egg fried rice is a nice substitute for rice. Serve it with your favourite curries and you won’t be disappointed. Usually, I serve it as a side dish though it could be served as a main meal.

Add a pinch of turmeric if you like. Many chefs do. I’ve left it out of this recipe just because it can be quite over-powering. I love cauliflower and feel it stands well on its own.

As with all of the recipes I’ve shared lately, this can be made in under a half hour. If you’d like to go a bit more Chinese fusion, try using sesame oil instead of the suggested rapeseed (canola) oil.

Like the look of this cauliflower egg fried rice? Try some of these sides too.

Stovetop naans
Pilau Rice
Jeera Rice
Mushroom Fried Rice
Curry House Style Lemon Rice
Onion Rice

Yield: 4 - 6

Balti Cauliflower Egg Fried Rice

Balti Cauliflower Egg Fried Rice
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes


  • Balti Cauliflower Egg Fried Rice
  • 1 head cauliflower – cut into florets
  • 3 tablespoons rapeseed (canola) oil
  • 2 large eggs
  • 1 tablespoon minced ginger
  • 3 cloves garlic, minced
  • 1 carrot – cut into small squares
  • 1 red capsicum (bell pepper) finely chopped
  • 2 green chillies - finely chopped (optional)
  • 1/2 cup peas, fresh or frozen
  • 4 green onions, thinly sliced
  • 1/4 cup (3 tablespoons) almond flakes
  • 2 to 3 tablespoons soy sauce


  1. Using a food processor, pulse the cauliflower until you have rice sized pieces.
  2. Heat on tablespoon of the oil in a large balti pan or wok over medium high heat.
  3. Now, whisk the eggs and pour them into the pan.
  4. Scramble the eggs and then remove them to a cutting board to cut into small pieces.
  5. Wipe the pan clean and add the remaining oil.
  6. Add the chopped onion, ginger and garlic, and sauté until fragrant, about 30 seconds.
  7. Stir in the carrots and sauté until tender but still quite crisp (About 2 minutes)
  8. Pour the in the peas, red pepper, green chillies (if using) and the cauliflower ‘rice’ into the pan, stirring to combine all the ingredients.
  9. Lower the heat to medium, cover the pan and cook until the cauliflower rice is tender (about five minutes).
  10. Uncover and stir in the eggs, almond flakes and the soy sauce.
  11. Check for seasoning and serve immediately.

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 I hope you enjoy this cauliflower egg fried rice recipe. If you do try it, please don’t be a stranger. Leave a comment. I’d love to hear from you.


Tuesday 7th of October 2014

Looks great, I am always on look out for new low carb meals for me and my diabetic other half.

Dan Toombs

Saturday 8th of November 2014

Thank you Lisa. I love this recipe and make it all the time. Hope you get a chance to try it.

Cheers Dan

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