Caroline LamontComment

Cauliflower Fried “Rice” – a real comfort food dinner

Caroline LamontComment
Cauliflower Fried “Rice” – a real comfort food dinner

I love fried rice and sadly, with AIP, rice is off the menu.  It can be reintroduced at later stages but rice should still remain a treat, due to the amount of “sugar” a bowl of rice actually represents (about 10 teaspoons of sugar in one serving, which is 4 teaspoons more than your daily recommended intake - see more info below*).

So in comes cauliflower. Who knew you can turn cauliflower into “rice” (I also made “rice” with parsnips, same principle applies - but that’s for another time!). And it is so simple and actually quicker to cook than the real thing (especially if you cook brown rice, which takes for ever!).

An additional point is usually fried rice includes Soy Sauce, which is also off the menu for AIP. The AIP alternative for Soy Sauce is “Coconut Aminos” which come from - wait for it - coconut. It is quite similar to soy sauce and does a good replacement job.

I love this dish, because it’s a massive comfort food meal and it also happens to deliver 2 to 3 portions of vegetables, without even trying!!


For 3-4 people, or 2 with leftovers (it warms up really well)

  • 1 cauliflower - in florets

  • 2 tbsp of coconut oil

  • 1 onion - chopped finely

  • 1 piece (2cm) of ginger (grated or chopped very finely)

  • 2 garlic cloves (crushed)

  • Vegetables of your choice - I like:

    • 1 Carrot (great for colour!) - sliced

    • 1 Courgette - sliced

    • 4/5 Mushrooms - sliced

    • A good handful of Green leafy veggies - like Spinach or Kale

  • 2 tablespoons coconut aminos (this is the brand I use)

  • 1 tablespoon of Fish Sauce (this is the brand I use, Red Boat Fish sauce, as it is 100% pure, free from additives, sugar or salt - it is an AIP/Paleo staple)

  • Fresh coriander & fresh spring onions for garnish (optional)

  • Chicken (3 or 4 boneless thighs - chopped up) or prawns (5 per person) if you want a bigger meal (optional)


Place the cauliflower - raw - into a food processor and process it until it looks like couscous (rather than rice). I usually do this in 2 or 3 batches, to make sure it doesn’t get all mushed up. Reserve on the side

Use a wok or large frying pan such as a cast iron skillet.

Cook the onion on medium heat until softened

Add the ginger & garlic and cook for another 2 minutes

Add the carrots & courgettes and stir fry until soft

Add cauliflower and cook until soft - between 5 and 10 mins.

Add mushrooms & green leafy and the 2 sauces

If using chicken, add the chicken at the same time as the carrots & courgettes. If using prawns, add them in the last stage.



*For more information on the sugar contents of staple foods, you can view more details here:


Cauliflower fried rice.jpg

IIN qualified health coach, foodie, mum of 2, wife of 1, ex corporate advertising executive, RA warrior