How to make bone broth-fried rice without the rice

Fried rice does not need to begin with a bowl of cooked grains. Finely chopped cauliflower can stand in for rice, while hot bone broth supplies the savoury cooking liquid and enough moisture to keep the vegetables tender. With eggs, protein and crisp-edged vegetables, the result resembles fried rice in flavour and texture while remaining a low-carbohydrate dish.

This method suits the broth-forward approach promoted in Dr Kellyann’s Bone Broth Diet, although it works as a standalone family meal too. Australian cooks can find most ingredients at Coles or Woolworths, measure everything in grams and millilitres, and use vegetables commonly served with a Sunday roast. It is quick enough for a weeknight and useful for turning leftovers into a substantial lunch.

Why a cauliflower base works

Cauliflower rice is finely chopped cauliflower rather than a grain. Patting it dry before it reaches the pan helps the small pieces brown instead of steam. Cooking it in two batches gives each piece room to develop lightly caramelised edges, which creates the texture people expect from fried rice.

Bone broth contributes salt, collagen-derived protein and deep savoury flavour, but its intensity varies considerably. A rich homemade batch may need little added seasoning, while a commercial broth might call for extra tamari, ginger or lime. The vegetable, protein and added fats make this a filling meal rather than a bowl of broth with cauliflower.

Build an Australian-friendly pantry

Major supermarkets across Sydney, Melbourne, Brisbane and other Australian cities stock fresh or packaged cauliflower rice. Fresh florets are often more widely available, while pre-shredded cauliflower is convenient when time is limited. A typical family-size batch uses about 500 grams of cauliflower and serves two generously.

Core shopping list:

• 500 g fresh or packaged cauliflower rice
• 250 mL bone broth, including 60 mL kept hot for the wok
• 2 large eggs
• 150 g broccoli florets and 1 medium carrot, coarsely grated
• 2 spring onions, 2 garlic cloves and a 2 cm knob of ginger
• 1 tbsp tamari, 1 tsp sesame oil and 1–2 tsp avocado or olive oil

Optional flavour additions:

• 100–150 g shredded cooked chicken or firm tofu
• 1 handful frozen peas or sliced red capsicum
• 1 tbsp fresh lime juice
• 1 tbsp chopped coriander
• 1 tbsp crushed roasted peanuts
• ½ tsp chilli flakes

Choose one or two optional additions to keep the flavours balanced. Many Australian butchers can provide suitable bones for homemade broth, but ready-to-use stock offers a useful shortcut. Check the sodium content if you are reducing salt, and use an unsalted batch when possible.

Prepare every component first

Cauliflower rice must be as dry as possible. If it comes straight from a bag, blot it between clean tea towels or press out excess moisture with your hands. Grate the carrot into uneven pieces, trim the broccoli into small florets and slice the spring onions into short lengths. Small, evenly cut vegetables cook quickly without leaving raw pockets.

Warm the broth before cooking and shred any leftover chicken with two forks. If using tofu, press or pat it dry and cut it into bite-sized pieces. Chill chicken should be reheated until steaming hot throughout, and eggs should be fully scrambled. Keep the spring onion whites and greens separate so the whites can cook first while the greens are added near the end.

Brown the cauliflower without crowding

Heat a teaspoon of oil in a wok over medium-high heat; on an oven-style hob, this is roughly comparable to 200°C. Add the spring onion whites, broccoli and carrot, stirring for about two minutes. Add half the cauliflower rice in an even layer and leave it undisturbed for two minutes so the underside can brown. Toss and repeat with the remaining cauliflower.

Pour 60 mL of hot broth around the wok and let it sizzle for two to three minutes. Add the broccoli, carrot and protein, then toss everything until the vegetables are tender and the cauliflower is lightly browned. If excess liquid collects, cook it off for another minute. Push the vegetables to one side, crack in the eggs and scramble them before mixing everything together.

Season it your way

Turn off the heat before adding tamari, grated garlic, ginger and the remaining spring onion greens. Stir well, taste and then decide whether more seasoning is needed. Sesame oil gives the dish a toasted note, while lime juice or rice vinegar can brighten broth that tastes too rich. Chilli flakes, coriander and crushed peanuts add texture without requiring another sauce.

Serve the fried cauliflower rice immediately for the best separation between the vegetables and eggs. If you already use a collagen product, it dissolves more easily into a separate mug of hot broth and is not needed in the pan. Refrigerate leftovers within two hours and use them within three to four days, reheating until piping hot. The cauliflower will soften, but a quick toss in a hot wok restores some of its texture.

Fit it into the 21-day routine

This low-carb stir-fry can be eaten alongside the broth recipes, fat-rich vegetables and protein dishes commonly featured in a broth-forward eating plan. It contributes fibre, protein and dietary fat, which can make a meal feel satisfying despite the absence of traditional rice. Follow the meal timing and mini-fast guidance suited to your circumstances rather than treating fasting as essential for every dietary choice.

For meal preparation, divide the cooked mixture into lunch containers after cooling it briefly. It packs well for work lunches and can be reheated rather than frozen flat in one large tray. Broccoli, frozen peas and grated carrot are easy to find in Australian supermarkets, while a roast chicken can provide enough leftover meat for several portions without requiring additional cooking.

Make this your next dinner

Readers seeking a broader collection of broth recipes, mini-fast guidance and lifestyle ideas can explore Dr Kellyann’s 21-day plan. The same practical principles apply here: choose a nourishing broth, include vegetables and protein, and avoid replacing a whole meal with a drink.

Measure 500 grams of cauliflower rice, heat your broth and chop the vegetables before switching on the stove. Brown the cauliflower in batches, season gradually and serve it hot with eggs, tamari and ginger. Bone broth-fried rice without the rice can become a reliable Australian weeknight meal with only a short preparation time.