Spicy Egg Fried Cauliflower Rice

We are busy people (with fussy toddlers) but we want to feed our family nutritious, delicious food. So, we are always excited when we find a recipe that’s simple, tasty and family friendly. This super versatile recipe from IHS Nutritional Therapy graduate Lisa Hughes (@nourishforlifenutrition) ticks all the boxes - tastes great, kids love it, perfect for a leftovers lunch/brunch! It is also gluten free, vegetarian (if you leave out the salami) and low carb.

Try it on its own as a light meal or use as a side for fish, meat or chicken. We added sweet corn to the recipe as it seems to make any new meal more palatable to the little IHSers and it’s the kind of recipe where any veg sitting in your fridge would go well.

We’ll be giving it a go with new kid on the ‘alternative grain block’ broccoli rice and will keep you posted!
For more healthy, delicious recipes check out Lisa’s website at www.nourishforlife.ie/recipes

Serves 2-4 (depending if it’s a side or a main….and how hungry you are!)

You will need

1 head of cauliflower (grated or in food processor) or 1 bag of frozen cauliflower rice (can be found in many supermarkets now)

2 organic eggs

3 slices of spicy salami (optional)

1/4 red pepper, finely chopped

1/4 yellow pepper, finely chopped

1/2 red onion

1/4 courgette

3 tbsp of peas

1 garlic clove, crushed

Pinch Cayenne powder

1 tsp Paprika

Salt & pepper


In a large frying pan add 1tsp of butter or coconut oil, then fry off the garlic, onion, peppers, courgette and peas until softened. If you are using the salami you can add it now. Then add the cayenne powder and paprika and fry for a further minute, next add the cauliflower rice to the pan and cook for approx 4-5 minutes until the rice becomes a deeper colour and the flavours begin to mix. In a small bowl whisk the eggs, salt and pepper.
 Lower the heat on the pan and pour the egg mix over, constantly stirring gently. Season to taste!
Enjoy this dish hot or cold and it will keep for 3 days in the fridge.