Syn Free Egg Fried Cauliflower Rice | Slimming World




Yield 4 servings

This recipe is gluten free, dairy free, paleo, vegetarian, Slimming World and Weight Watchers friendly



  1. Preheat oven to 180c or 350f (gas mark 4)
  2. Line a large baking tray with some parchment paper.
  3. Place the cauliflower on the tray and break up into smaller florets, (this is so that is any small pieces that fall off when doing this, will remain on the tray and mean less mess on the floor)
  4. Place a few florets at a time, in a blender or food processor and pulse the blade a couple of times, until it resembles grains of rice, dump that onto the tray, before continuing with the next batch, until all cauliflower is riced.
  5. Spread out on the tray in a thin even layer and season well with salt and black pepper.
  6. Spray over the top with some cooking oil spray, place in the oven and bake for approx 30 mins, it will  start to have browned on the edges. Remove from the oven and set aside. 
  7. Just Like when making regular egg fried rice, I find it best if you let the cauliflower rice completely cool or even better cook it the day before, so it is chilled in the fridge before proceeding with the next steps. 
  8. Spray a frying pan over a medium high heat with cooking oil spray.
  9. Add the cauliflower rice and stir fry for a minute or so, add in the soy sauce and toss to coat.
  10. Make a gap in the centre, spray with a little more cooking oil spray, and then pour in the whisked eggs, let it begin to set and then break up the egg into pieces with a wooden spoon and toss it through the cauliflower rice.
  11. Sprinkle in the chopped spring onions and season with black pepper. 
  12. Serve and enjoy this healthy Egg Fried Cauliflower Rice. 


If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

All images and content on Slimming Eats are copyright protected.

Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy. 

Courses Side

Cuisine Chinese

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

Calories 95.3

% Daily Value

Total Fat 2.8 g


Saturated Fat 0.9 g


Cholesterol 93 mg


Sodium 550 mg


Total Carbohydrates 12.3 g


Dietary Fiber 5.5 g


Sugars 4.3 g

Protein 8 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe by Slimming Eats - Weight Watchers and Slimming World Recipes at