Hey y'all! If you’re craving the comfort of classic fried rice but want to keep things low-carb, this Keto Cauliflower Fried Rice is your new go-to. It’s savory, veggie-packed, and comes together in under 30 minutes—making it perfect for busy weeknights, meal prep, or impressing friends with your healthy cooking skills. Grab your skillet and let’s get cooking!
Why You'll Love This Keto Cauliflower Fried Rice
- It’s ultra-low in carbs but still delivers all the classic fried rice flavors.
- Quick to prepare—ready in just 25 minutes from start to finish.
- Loaded with nutritious veggies and protein for a balanced meal.
- Versatile enough for lunch, dinner, or even a filling side dish.
- Perfect for meal prep—tastes just as good reheated.
Ingredients for Keto Cauliflower Fried Rice
- 4 cups cauliflower florets (or 1 medium head), riced
- 2 tablespoons avocado oil (or olive oil)
- 3 large eggs, lightly beaten
- 1 cup mixed frozen peas and carrots
- ½ cup diced onion
- 2 cloves garlic, minced
- ¼ cup chopped green onions
- 2 tablespoons soy sauce (or coconut aminos for strict keto)
- 1 teaspoon sesame oil
- ¼ teaspoon ground black pepper
- Optional: ½ cup cooked chicken, shrimp, or tofu for added protein
Step-by-Step Directions for Keto Cauliflower Fried Rice
Step 1: Rice the Cauliflower
Pulse cauliflower florets in a food processor until they resemble rice grains. Alternatively, use a box grater for the same effect. Set aside.
Step 2: Scramble the Eggs
Heat ½ tablespoon avocado oil in a large nonstick skillet over medium heat. Pour in the beaten eggs, scramble until set, then transfer to a plate.
Step 3: Sauté Aromatics and Veggies
Add remaining oil to the skillet. Sauté diced onion for 2 minutes until translucent, then add garlic, peas, and carrots. Cook for another 2-3 minutes until fragrant and tender.
Step 4: Cook the Cauliflower Rice
Add the riced cauliflower to the skillet, stirring well. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
Step 5: Combine and Season
Return the scrambled eggs to the skillet. Add soy sauce, sesame oil, black pepper, and green onions (plus protein, if using). Toss everything together, cooking for another 2 minutes until heated through.
Step 6: Serve
Spoon the Keto Cauliflower Fried Rice into bowls and garnish with extra green onions or sesame seeds, if desired. Enjoy hot!
Notes for Perfect Keto Cauliflower Fried Rice
- Fresh cauliflower works best, but pre-riced cauliflower from the store saves time (learn more about cauliflower rice nutrition).
- Dry your cauliflower rice well to avoid sogginess—pat with paper towels if needed.
- Leftover protein like rotisserie chicken or shrimp adds extra flavor and makes this a heartier meal.
Keto Cauliflower Fried Rice Variations
- Spicy Sriracha: Add a teaspoon of sriracha or chili-garlic sauce for a kick.
- Pineapple Twist: Toss in pineapple chunks (if not strict keto) for a sweet-savory vibe.
- All-Veggie: Skip the eggs and protein for a vegan-friendly version—just amp up the mixed veggies.
Required Equipment
- Food processor or box grater
- Large nonstick skillet or wok
- Wooden spoon or spatula
- Measuring cups and spoons
Storage Instructions for Keto Cauliflower Fried Rice
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat for best texture. Not recommended for freezing, as the cauliflower may become watery.
Serving Suggestions and Pairings
- Top with sliced avocado and extra sesame seeds for healthy fats.
- Serve alongside grilled chicken, shrimp, or tofu for a complete meal.
- Pair with a fresh cucumber salad for a refreshing side (see recipe).
Pro Tips for the Best Keto Cauliflower Fried Rice
- Use high heat and don’t overcrowd the skillet for a slightly crispy, non-soggy texture (learn the science of fried rice).
- Chop all ingredients before cooking for a smooth, fast stir fry process.
- Add soy sauce at the end to help preserve the cauliflower’s tender-crisp bite.
FAQ: Keto Cauliflower Fried Rice
- Can I make Keto Cauliflower Fried Rice ahead of time?
- Yes! It’s great for meal prep and reheats well in the microwave or skillet.
- Can I use frozen cauliflower rice?
- Absolutely. Just thaw and drain well to avoid excess moisture before cooking.
- Is this recipe gluten-free?
- It is if you use coconut aminos or gluten-free soy sauce.
Recipe Times
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Ingredients
- 1 medium head cauliflower, riced (about 4 cups)
- 2 tablespoons olive oil
- 2 large eggs, beaten
- 1 cup mixed vegetables (peas, carrots, bell pepper), diced
- 2 green onions, sliced
- 2 cloves garlic, minced
- 2 tablespoons soy sauce (or coconut aminos for gluten-free)
- ½ teaspoon sesame oil
- Salt and pepper to taste
Instructions
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1Rice the cauliflower using a food processor or box grater until it resembles rice grains.
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2Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the beaten eggs and scramble until just set. Remove eggs from the skillet and set aside.
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3Add the remaining olive oil to the skillet. Sauté garlic and mixed vegetables for 2-3 minutes until slightly tender.
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4Stir in the riced cauliflower and cook for 5-6 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
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5Return the scrambled eggs to the skillet. Add soy sauce, sesame oil, green onions, salt, and pepper. Mix well and cook for another 1-2 minutes.
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6Serve hot, garnished with extra green onions if desired.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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