Chinese Special Fried Rice | Low Carb Recipe

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A lower-calorie twist on that classic Chinese take-away favourite…Cauliflower Special Fried Rice is only 187 calories. I’m half British and half Chinese—my Father learned to cook in Hong Kong when he was only 5 years old, and had a real passion for cooking the local cuisine. Luckily for me 🙂 I grew up eating home-cooked Chinese food, nearly every day.Chinese Rice Low-Carb Recipe EatClean EatLocal FitFood GlutenFree HealthyEating HealthyRecipes Nutrition Paleo Primalblueprint Primallife Primalliving Primal Keto Ketogenic Atkins GetHealthy HealthyLife HealthTalk LowCarb Foodie Delicious Yummy WeightLoss LoseWeight Diet Slimming

Special Fried Rice was one of the first dishes he taught me to cook, before I left for University. Cauliflower Special Fried Rice is a modified version of one of my favourites.

I’ve divided this recipe into 4 servings, which will give you roughly one Chinese restaurant sized bowl each, as an accompaniment to a main meal.

  • Time to prepare and cook: 20 minutes.
  • Makes: 4 servings

Cauliflower Special Fried Rice

Main Ingredients

  • 1 medium sized cauliflower
  • 1 medium egg
  • 1 scallion (also known as a green onion or eschallots)
  • 1 slice of good quality pre-cooked ham (or a rasher of bacon)
  • 1 cup of ready-to-eat prawns / shrimp. Approx. 170g
  • 1/2 cup of peas. Approx. 75g. If frozen, then defrost in warm water and drain before starting.


    • 2t soy sauce (‘light’ coloured is preferable for this dish, but ‘dark’ is ok)
    • 2t sesame oil
    • 2-3 twists of the black pepper grinder



  • I prefer to use Coconut Oil for my cooking, as it’s known for a number of health benefits and slightly nutty taste—but you can use whatever you normally use for frying.

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1. Cauliflower

  • take off the green surrounding leaves (you can cook and eat the leaves separately…it tastes similar to cabbage)
  • chop off the stem
  • wash the cauliflower
  • if you have a food processor, then cut the cauliflower into floret size pieces (about 2 inches or so) and blend until it looks like rice or couscous; alternatively, cut it into quarters and grate the cauliflower (this may take you a few minutes, and it doesn’t do quite as good a job as the food processor)

2. Egg

  • crack it in a bowl and beat with a fork
  • heat a small non-stick frying pan or saucepan with 2t coconut oil
  • once the oil has melted, add the egg
  • cook until the egg is half solid, with some runny parts (don’t worry, it will be cooked through later)
  • put the egg onto a plate or bowl in its half-cooked state
  • if you accidentally cooked the egg too much and it’s completely solid, then cut it into small pieces

3. Ham / bacon

  • cut it into small, bite size pieces

4. Lets get cooking!

  • heat up a non-stick wok or large frying pan on fairly high heat, and add 1T coconut oil
  • slice up the scallion while you wait for the coconut oil to melt / oil to heat
  • fry the scallion for a few seconds (don’t let it go brown)
  • (if you have raw bacon, then also fry it a little now, until it’s only just cooked through, but not brown)
  • put in the cauliflower rice, peas and prawns; keep ‘stir frying’ — the technique is like digging to the bottom with a shovel, then lifting and dumping the hot food onto the top, working your way around the pan…I hope that makes sense 🙂
  • once the cauliflower rice is hot (approximately 2 minutes), add the partially-cooked egg, and pre-cooked ham (if you don’t already have bacon in the pan)
  • keep stir frying until the egg is fully cooked and mixed into the ‘rice’
  • sprinkle the seasoning (soy sauce, sesame oil and black pepper), and stir it in
  • voilà a really tasty ‘rice’ dish

Nutrition per-serving

Number of servings: 4
Calories: 187

Protein: 15g
Total Fat: 10g
Total Carbohydrate: 11g
  —Fibre: 4g
  —Sugar: 5g
Net Carbs: 7g

If you like the sound of this Cauliflower Special Fried Rice recipe, please do drop me a Comment in the box below. Thanks


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About George D. Choy 92 Articles
Personal Trainer and Calisthenics Instructor at Gymnacity in Oxted, Surrey, UK. Fit over 45. Dad with 2 energetic kids 😄 Passionate about helping people to keep strong, slim and healthy.

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