Cauliflower Kedgeree

a bowl of soup with a spoon
Cauliflower KedgereeFast 800

If you're looking for a non-carby dish that will still fill you up, whip up this cauliflower dish, with fresh cod or haddock.

The recipe, which is part of The Fast 800 Keto recipe book, comes in at just over 400 calories and includes just over 9g of fibre — which is nearly a third of your daily required intake. Getting enough fibre in your diet helps lower cholesterol levels and keep your digestion functioning normally.

It's a perfect meal to make when you're WFH or to take into the office and impress all your colleagues.

Preparation time: 20 minutes | Cooking time: 20 minutes | Calories: 409 | Serves: 1 person


  • 1 large free-range egg

  • ½ onion, diced

  • 2 tsp extra virgin olive oil

  • ½ tsp curry powder

  • 1 bay leaf

  • 120 g cod fillet (or choose a smoked fish such as haddock or trout)

  • 100 ml full-fat milk

  • 10 g raisins

  • 100 g cauliflower, riced

  • ¼ zucchini, sliced

  • 3 g chia seeds

  • fresh parsley, chopped

  • ¼ lemon, juice


  1. Soft boil the egg/s in a small pan of water for 5-6 minutes then drain and run under cold water to stop cooking. Set aside.

  2. Place the onion in a pan with the oil and saute for a few minutes. Stir in the curry powder, bay leaf, and fish, then top with the milk - bring this to a simmer.

  3. Add the raisins, cauliflower, zucchini, and chia seeds and put on the lid. Let this cook for about 5 minutes - until the fish is cooked through.

  4. Peel your eggs/s and chop them in half.

  5. Remove the bay leaves, break up the fish fillet, and stir through the parsley and lemon. Serve in a bowl topped with an egg.

Adapted from The Fast 800 Keto recipe book - available now.

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