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Overhead view of a white wide-rimmed bowl containing golden spiced cauliflower fried rice with flaked tuna and chopped parsley, with a dollop of white yoghurt drizzled with chilli oil on one side and a fork resting in the bowl. An iPad, pens and a notepad are visible on the white desk around it.
pescatariangluten-freelow-carbhigh-protein

Cauliflower Fried Rice with Tuna

A smoky, spiced cauliflower fried rice packed with lean protein from tinned tuna and finished with tangy yoghurt, delivering big flavour at a fraction of the carbs of the classic.

Prep 10 min Cook 15 min 2 servings

Nutrition per serving

340 kcal calories
34 g protein
18 g carbs
13 g fat
8 g sugar
Fibre 6g
Added sugar 0g
Sodium 480mg
See how it compares to the classic ↓

In the clinic

66% less carbs

Easy egg-fried rice this version

Compared to Easy egg-fried rice (BBC Good Food)

Classically made with white rice, egg, soy sauce and oil, giving a high-carb base with little protein and modest fibre.

+500% fibre +183% protein −12% calories
Per serving Easy egg-fried rice This recipe Difference
Calories 387 kcal 340 kcal −12%
Carbs 53g 18g −66%
Fat 14g 13g −7%
Saturated fat 2g 3g +50%
Sugar 2g 8g +300%
Sodium 80mg 480mg +500%
Fibre 1g 6g +500%
Protein 12g 34g +183%

What changed

  • White rice Cauliflower rice

    Cuts digestible carbohydrate by around 75 per cent and adds extra fibre and vitamin C without changing the texture of the dish much.

  • No added protein Tinned tuna

    Adds roughly 25 g of lean protein per serving, which slows digestion and keeps you full longer, while keeping saturated fat low.

  • Soy sauce for seasoning Spices (cumin, turmeric, coriander)

    Removes most of the added sodium while the anti-inflammatory compounds in turmeric and cumin add flavour without salt.

  • No dairy accompaniment Plain yoghurt

    Adds calcium and a creamy contrast that reduces the need for extra oil or butter to make the dish feel satisfying.

Per serving. Our figures are estimates; the comparison's are the published nutrition of the BBC Good Food recipe.

Priyanka dropped this into the family group chat and it vanished within seconds. Cauliflower rice stands in for white rice, bulked out with tinned tuna and finished with a cooling dollop of yoghurt and a drizzle of chilli oil.

Ingredients

Servings 2
  • 1 Medium cauliflower, cut into florets
  • 2 tbsp Olive oil
  • 1 Onion, finely diced
  • 3 cloves Garlic, finely chopped
  • 2 Celery sticks, finely sliced
  • 1 tsp Ground cumin
  • 1 tsp Ground turmeric
  • 0.5 tsp Ground coriander
  • 0.5 tsp Smoked paprika
  • 2 Tins of tuna in spring water, 145 g each, drained
  • 20 g Fresh flat-leaf parsley, roughly chopped
  • Salt and black pepper, to taste
  • 4 tbsp Plain low-fat yoghurt, to serve
  • 1 tsp Chilli oil, to serve, or to taste

Compared to Easy egg-fried rice (BBC Good Food)

12% fewer calories183% more protein66% less carbs500% more fibre Full comparison ↑

Instructions

  1. Blitz the cauliflower florets in a food processor in two batches until they resemble coarse breadcrumbs, then set aside.

  2. Heat the olive oil in a large non-stick frying pan or wok over a medium-high heat.

  3. Add the onion and celery and cook for 5 minutes, stirring often, until softened and beginning to turn golden at the edges.

  4. Stir in the garlic, cumin, turmeric, ground coriander and smoked paprika, and cook for 1 minute until fragrant.

  5. Tip in the cauliflower rice, stir well to coat in the spices, and cook over a high heat for 6 to 8 minutes, stirring frequently, until tender and lightly golden in places.

  6. Fold in the drained tuna, breaking it into flakes as you go, and cook for a further 2 minutes until heated through.

  7. Remove from the heat, stir through most of the parsley, and season well with salt and pepper.

  8. Divide between two wide bowls. Spoon the yoghurt alongside the rice, drizzle with chilli oil, and scatter over the remaining parsley before serving.