Recipe: The Ultimate Rice-Free Fried Rice

We aren’t a carb free household.  I know many people are, but my personal belief is that because carbs are so necessary for proper brain function and as an energy source, a carb free diet simply cannot offer the energy support your body needs.  However, I do understand and appreciate the need to balance carbs and eat lower GI, healthier slow release carbs.

In our house, we try to limit the amount of bread products we eat and stick to wholemeal and whole wheat where possible.  With a little creative thinking however, and maybe a few specialist tools, great alternatives can be found for rice and pasta.

Our dinner recently consisted of a modified version of the salad I posted about previously, a tuna steak marinated in soy sauce, lime juice and coriander and a fantastic butternut squash rice substitute that is so easy to make!

Ultimate Rice-Free Fried Rice

The kind of dinner I get super excited about making.
The kind of dinner I get super excited about making.

Serves 2, calories per serving approx. 174 Cooking time: 20 minutes You will need:

  • 2 cups butternut squash, riced
  • 2 eggs (I used duck eggs, of course)
  • 1 carrot, shredded
  • handful of fresh peas
  • mushrooms (I recommend shitake)
  • sliced courgette (or any other greens you care for)
  • bean sprouts
  • toasted sesame oil
  • soy sauce
  • spiralizer or spiralizing tool
  • food processor or herb chopper


Separate the top of the butternut squash from the bulbous bottom and peel.  Save the bulbous portion for roasting or making bread another time.  Peel the squash and use the number 2 (thicker noodle) attachment of a spiralizer or spiralizing tool to make long, thin noodles.  A small handful at a time, take these long noodles and using either a food processor or herb chopper pulse until the strips have been chopped into rice sized pieces.  Put aside and repeat this step until you have 2 cups worth.

In a bowl, beat the duck eggs and set aside.

Heat about a tablespoon of toasted sesame oil in a pan.  When the oil is shimmering add the butternut squash rice, peas, carrots and mushrooms and sauté until softened.  Add the courgettes and let cook another few minutes until tender.  Sweep the rice and vegetables to the side of the pan and on the other side add the duck eggs and scramble.  When the eggs are firm mix everything together and stir in the bean sprouts.  Cook a further minute then serve.

Easy peasy!


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