Pork Baked Caulibroc

This dish was inspired by my love to one of our traditional Maltese dishes. Baked rice, ‘Ross il-Forn’ is a dish that my darling mum often baked on Sundays! I have vivid memories of picnicking with my parents and friends eating ‘Ross il-Forn’. Priceless childhood memories!

Anyway, the combination of rice, beef and tomato sauce is a complete winner! And as the name implies the main ingredient is rice; an ingredient that is not low carb.

Last week, I was craving a grain-like texture in my meals. I wanted a dish that could satisfy these cravings without the guilt. I only had minced pork at home, so that’s where my pork baked caulibroc was born!

I’ve swapped rice with cauliflower and broccoli ‘rice’. This dish is packed with pork, vegetables and deliciousness!


2 cups shredded broccoli
2 cups shredded cauliflower
500g minced pork
1 tbsp. ghee or olive oil
1 onion
1 green bell pepper
1 yellow or red bell pepper
½ chili
3 eggs
1 cup tomato sauce passata
1⁄4 tsp. garlic powder
1⁄4 tsp. oregano
1 tbsp. chili/paprika powder
salt & pepper


If you make this  – I’d love to see photos of your creations on Instagram, Facebook and Twitter! Hashtag them #fizzyaholic

Print-Friendly Pork Baked Caulibroc:

Pork Baked Caulibroc

Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings 6
Calories 323 kcal


  • 2 cups shredded broccoli
  • 2 cups shredded cauliflower
  • 500 g minced pork
  • 1 tbsp. ghee or other cooking fat
  • 1 onion
  • 1 green bell pepper
  • 1 yellow or red pepper
  • ½ chili
  • 3 eggs
  • 1 cup tomato sauce  passata
  • ¼ tsp. garlic powder
  • ¼ tsp. oregano
  • 1 tbsp. chili / paprika powder
  • Salt & pepper


  1. In a small bowl combine the tomato sauce and all the herbs.
  2. In a pan, sauté the onion and minced pork.
  3. As soon as the pork is cooked, add the peppers and tomato sauce, stirring continuously until well combined. (for 5 minutes on low heat.)
  4. Prepare a well greased baking dish.
  5. Mix the cauliflower and broccoli rice with the pork sauce mixture and add 3 beaten eggs. (Mix until well combined).
  6. Bake the pork baked caulibroc in a preheated moderate oven for 1 hour.
Nutrition Facts
Pork Baked Caulibroc
Amount Per Serving
Calories 323 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 8g 40%
Cholesterol 148mg 49%
Sodium 315mg 13%
Potassium 748mg 21%
Total Carbohydrates 11g 4%
Dietary Fiber 3g 12%
Sugars 4g
Protein 19g 38%
Vitamin A 23.8%
Vitamin C 129.4%
Calcium 6.2%
Iron 13.2%
* Percent Daily Values are based on a 2000 calorie diet.

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