charlotte eats fried cauliflower rice
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Fried Cauliflower Rice

Vegan, Low Protein (PKU), Gluten Free and Dairy Free

Total Protein Count: 15g Protein
6 Serves = 2.5g Protein per serve

I love this recipe for fried rice because it is packed with vegetables. In the last post I wrote about Gyoza and that it was a family tradition to have it with fried rice and curry. So I have adapted another family meal to make it more suitable for PKU diets. In place of the usual rice, this dish is made with finely blended cauliflower to make the rice texture. I actually prefer this version than the rice dish because it is so much lighter. I don’t have that heavy feeling after eating. It is also quicker than the rice version.

You’ll notice that I have added peas and egg to the recipe to add a little protein. This can be omitted to have a fully protein-free meal. Otherwise, if you are looking to add protein then you can increase the peas for a plant-based protein or add meat such as shredded chicken or prawns.


1 Tbsp organic coconut oil
115 g / 3/4 cup thinly sliced yellow onion
1 clove minced garlic
1 Tbsp finely grated ginger
1 medium carrot, sliced and quartered
1 medium zucchini, sliced and quartered
1 medium red capsicum / bell pepper, sliced and quartered
50 g  / 3/4 cup peas (2.4 g Protein, check against package)
2 eggs, *optional, (12.6 g Protein)
2-3 Tbsp tamari or soy sauce
1/2 head raw cauliflower


In a wok or large pan, melt the coconut oil. Add the onion and cook until soft. Add the garlic and ginger until fragrant. Add all the vegetables apart from the peas and cook until soft. Add the peas and the tamari sauce and stir until the sauce evenly coats the vegetables. Remove from heat.

Meanwhile, scramble the eggs (if using) in another pan or at the edge of the hot wok. Remove from heat.

For the cauliflower rice, chop the cauliflower into florets then add to a blender. Blend until the cauliflower resembles coarse rice.

Once all the vegetables and eggs are cooked, add the cauliflower rice and mix until evenly coated with the vegetables and sauce.


– Other vegetable substitutes or additions include: red/orange/yellow capsicums (bell peppers), long green beans and broccoli. Check protein contents and serving sizes for beans and broccoli.
– For low protein, omit the egg.
– For protein, add cooked shredded chicken breast or prawns.

charlotteats fried cauliflower rice

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