Keto Cauliflower Fried Rice

Name: Keto Cauliflower Fried Rice
Prep time: 5 min
Cook time: 7 min
Total time: 12 min
Ingredients: 1 large cauliflower (700g / 25oz); 2 tbsp Olive oil; 1/2 red pepper (chopped into small cubes (82g / 2.8 oz)); 1/2 green pepper (chopped into small cubes (82g / 2.8 oz)); 2.5 tbsp grated fresh ginger (37g / 1.3 oz); 1 tbsp garlic, minced (roughly 4 cloves); 3 scallions / spring onions (chopped small (45g / 1.5 oz)); 2 tbsp coconut aminos (or soy sauce / tamari); 2 eggs (large, whisked); 2 tbsp toasted sesame oil; salt & pepper (to taste)

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Keto fried rice is a staple in our house! This cauliflower fried rice recipe is packed with flavor and comes together in less than 15 minutes.

A wooden spoon in a pan with fried cauliflower rice.

Egg fried rice was always on the menu when the family and I descended on China Town. The main courses would always rotate, but no meal EVER was without egg fried rice. Boy, I used to love it!

When you're on the keto diet you'll want to stay away from rice. Research shows that it elevates your blood sugar like crazy as it is digested quickly.

That's why I wanted to create a keto friendly fried rice. And I think it’s seriously good.

Packed with lots of fresh ginger, garlic, sesame oil and seasonings, this low carb fried rice is so flavorful and tastes totally authentic. We love it as a side dish for our regular Chinese fake-out night. But I also make it as a quick and light lunch dish all on its own.

I know that many people are on the fence about cauliflower. But once you have tried it, you will realize that it is a brilliant low carb rice alternative. It is healthy and so versatile, too - my keto cauliflower rice recipes include cauliflower tabbouleh, cauliflower paella and even keto rice pudding.

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🌟 Why You'll Love This Recipe
Ingredients
Instructions
Recipe FAQs
Variations
Serving Suggestion
Storage
More Keto Cauliflower Recipes
Recipe

🌟 Why You'll Love This Recipe

Quick and easy. The recipe works with both fresh and ready-made cauliflower rice. As mentioned above, the dish comes together in just 12 minutes.
Authentic taste. We've got all the seasonings used in regular fried rice.
Nutritious and light - Since we are eating vegetables instead of carbs, keto fried rice is lighter than the original and contains more nutrients.
Just like regular fried rice, the recipe is naturally gluten-free. Plus, it contains only 4.8g net carbs per portion.

Ingredients

Here are the ingredients you'll need:

Cauliflower - Must be fresh for a neutral taste. Or, use store-bought cauliflower rice.
Olive oil
Bell peppers - red and green. This is my low carb substitute for the peas, carrots and sweetcorn often found in classic egg fried rice.
Fresh ginger root - grated
Garlic - finely minced
Green onions - chopped
Coconut aminos - this is an umami gluten-free flavoring sauce. Or use soy sauce or tamari
Eggs - whisked
Toasted sesame oil - for authentic flavor. Or, use a shake of toasted sesame seeds.
Salt and pepper

Instructions

Let me show you how to make quick and easy keto fried rice!

This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities

Step 1

Cut the cauliflower into florets and place in a food processor or high speed blender.

Step 2

Pulse until the cauliflower has a rice consistency.

You can also use a box grater.

chopped vegetables in a frying pan with a spatula

Step 3

Place a skillet or wok on a medium heat. Stir-fry the peppers, ginger, garlic and whites of the scallions in oil.

cauliflower rice and vegetables in a pan and a spatula

Step 4

Add the cauliflower and continue frying over a medium to high heat, stirring regularly. Mix through the coconut aminos and a pinch of salt.

Note: You don't need the extra salt when using soy sauce or tamari instead of the coconut aminos.

a pan with riced cauliflower one side and scrambled eggs with a spatula on the other side

Step 5

Push the cauliflower rice to one side of the pan and add the whisked eggs. Season the eggs with a pinch of salt and pepper and scramble. Then, mix with the rest of the ingredients.

Step 6

Stir through toasted sesame oil and remove from the heat. Top with the green onions and serve.

Katrin's Top Tips

Ricing the cauliflower: Do this in batches. Fill the food processor only half way. Also, don't over-blend or you'll end up with mush! Remove any larger pieces and put them in with the next batch.

Use straight away: It's best to use cauliflower rice straight away. Don't keep freshly grated cauliflower in the fridge for more than 1 day. It will start to smell pungent. Option to prepare a big batch and freeze for up to 1 month, then use straight from frozen.

Medium to high heat: Sauté the cauliflower over a medium-high heat. Don't over-cook it or it will become mushy.

No lid: Don't put a lid on the frying pan! We want the moisture in the cauliflower to evaporate. This creates the rice-like consistency.

Recipe FAQs

Does keto fried rice taste like real egg fried rice?

Riced cauliflower is not as neutral in taste as rice. It has mildly nutty flavor. But since we are adding all the right spices and sauces, the flavor of the dish is authentic.

Can I use frozen cauliflower rice?

Yes, you can use frozen cauliflower rice. Stir-fry from frozen. This will add another minute or so to the cooking time.

Can I add carrots and peas?

For an even more authentic egg fried rice version add chopped carrots and frozen peas. Be aware that these will increase the net carbs.

A black skillet with cauliflower fried rice, topped with chopped green onions.

Variations

Here are a few ideas how you can change this fried rice recipe:

Sriracha sauce, chili flakes or chopped red chiles - to add heat
Fish sauce - for a Thai version
Sugar free sweet chili sauce
Nori seaweed - cut into small pieces
Chopped cilantro (coriander)
Keto teriyaki sauce

These low carb veggies can be used in place of the peppers:

Broccoli florets
Green beans
Sugarsnap peas
Zucchini
Chinese cabbage
Bean sprouts

Serving Suggestion

Keto cauliflower fried rice tastes delicious all on its own.

For a larger meal, serve it with a side of protein such as duck breast, sliced steak or pork belly. You can also add prawns, shrimp or fish such as salmon or sea bass.

I personally love it with this quick keto lemon chicken breast or my crispy keto chicken wings.