Prawn Cauliflower Fried Rice

Posted by Beni Cook

High in protein and in flavour this Prawn Cauliflower Rice dish won’t disappoint. It uses cauliflower as a clever alternative to traditional fried rice so will provide you with greater vitamins and plenty of fiber.



309 Cal | 16.9g Fats | 9.6g Carbs | 30.1g Protein



• ¼ cup sesame oil, divided
• 2 large eggs, lightly beaten
• 3 cups cauliflower rice (approx 1 med cauli head)
• prawns, peeled and deveined
• 3 cups broccoli florets
• 1 medium red capsicum, thinly sliced (about 1 cup)
• 3 cloves garlic, sliced
• 3 tablespoons reduced-sodium soy sauce or tamari
• 2 tablespoons water
• 1 tablespoon rice wine vinegar
• ½ teaspoon ground pepper




1) Heat 2 teaspoons oil in a large flat-bottomed wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
2) Add 2 teaspoons oil to the pan; heat over high heat. Add cauliflower rice in an even layer; cook, undisturbed, until lightly browned, 3 to 4 minutes. Transfer to a plate.
3) Add 2 teaspoons oil to the pan; heat over high heat. Add prawns; cook, stirring often, until just opaque, about 3 minutes. Transfer to the plate with the cauliflower rice.
4) Add the remaining 2 tablespoons oil to the pan; heat over high heat. Add broccoli, capsicum and garlic; cook, stirring occasionally, until lightly charred, 4 to 5 minutes. Stir in soy sauce (or tamari), water, vinegar and pepper. Bring to a boil; boil for 30 seconds. Remove from the heat. Stir in the reserved eggs, cauliflower and shrimp. Serve and enjoy!!

Beni Cook
Beni Cook is the Head Personal Trainer and Founder of Beyond Best. Beni is a health and fitness expert who develops individualised exercise programs that will meet your own short and long-term objectives, while providing information, advice and encouragement that will enable you to lead your healthiest life, every day.

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