Daniel’s Baked Cauliflower “Fried Rice”

Daniel’s Baked Cauliflower “Fried Rice”

My brother came up with this dish for family dinner. The slow-baking is really just to dry it out, to better keep the cauliflower crumbs in tact. This is a serious flavour and texture sensation! Better than any fried rice, and without the MSG, sugar, preservatives, gluten etc. you might find at a restaurant. Cauliflower rice is an amazing way to get in an abundance of vegetables, especially liver-loving cruciferous veg. Fill it with your favourite veggies, or use his choices below. You won’t be disappointed 🙂


For: 4 servings
  • 1 head cauliflower (chopped into florets)
  • 1 cup purple cabbage shredded
  • 1 cup mixed mushrooms of choice roughly chopped
  • 3/4 cup frozen peas
  • 1 carrot chopped
  • 1 cob corn kernals only
  • 1/2 capsicum chopped
  • 1 tin bamboo shoots roughly chopped
  • 1/2 cup sesame seeds (lightly toasted in a dry pan on high heat for 3 mins, tossing occasionally)
  • 1/2 brown onion diced
  • 1/2 purple onion diced
  • 3 cloves garlic minced
  • 5 tbsp tamari sauce
  • 2 tsp coconut oil
  • 1/3 cup green onions thinly sliced
  • 1-2 tsp chili flakes (optional)
  • 400g can beans or legumes of choice (optional)


  1. Place your florets (as many as can fit comfortably in your device) into your blender/processor, and pulse until crumbs form. Repeat until all cauliflower is crumb-like. Set aside in a bowl until finished.
  2. Spread the cauliflower crumbs thinly over lined baking trays and place in the oven on the lowest temperature possible, for 1-2 hours to "dry out".
  3. When dry, not baked, remove the cauliflower from oven and allow to cool.
  4. Meanwhile, toast the sesame seeds and chop the veggies as instructed above.
  5. Add 2 tsp coconut oil to a pan and heat to melt. Add the onions and carrots, cooking until softened, or until onions become translucent.
  6. Next, add the minced garlic and capsicum to the pan, toss and cook for a 2 minutes.
  7. Throw the chopped mixed mushrooms in with 2 tbsp tamari sauce and cook for a further 3 minutes.
  8. Add the cabbage, peas and bamboo shoots, stirring to combine.
  9. Now, add the dried cauliflower rice and mix through all the vegetables well. Add another 2 tbsp Tamari, and heat for 3-5 minutes.
  10. Remove the pan of veggies from the heat and add the corn kernels to the pan, stirring again until thoroughly combined.
  11. Add just 1/4 cup of the sesame seeds and toss.
  12. Plate the fried rice and drizzle another tbsp of tamari on top for serving, the other 1/4 cup sesame seeds, spring onions and any additional chili flakes you desire!