Keto fried rice is a staple in our house! Instead of regular rice, the recipe uses cauliflower – we think it’s a perfect low carb substitute. This cauliflower fried rice recipe is packed with flavour, nutrients and comes together in less than 15 minutes. Great as a side dish or as a tasty simple main course at lunch or dinner.
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’s digested quickly. That’s why I wanted to create a keto friendly version. And I think it’s seriously good.
Packed with lots of fresh ginger, garlic and coconut aminos instead of soya sauce, this keto fried rice is flavoursome and ready in under 15 minutes! To keeps the carbs low I replaced the peas and carrots and sweetcorn often found in the classic version with some fresh peppers.
Does cauliflower fried rice taste like real rice?
The answer is no, but it makes a GREAT substitution that is low in carbs and, unlike rice, packed with nutrients. Riced cauliflower is not as bland and neutral in taste as rice. Instead, it has mildly nutty flavour.
The secret lies in using very fresh cauliflower to avoid getting that slightly bitter taste cauliflower can take on when it’s been sitting in your fridge for too long.
I don’t recommend boiling the cauliflower as you would rice. It goes soggy very quickly. Instead, it’s best to sauté it for a few minutes. That way, you end up with a similar bite you’d expect from perfectly cooked rice.
Cauliflower also does not soak up moisture the way rice does. If you added a lot of liquid to a cauliflower rice dish, it would end up pooling in the bottom of your pan and make the cauliflower very soft.
This egg fried “rice” recipe uses only 2 tbsp of liquid in the form of coconut aminos – enough to keep the dish fluffy and airy whilst adding a flavour kick. If you wanted to serve cauliflower rice as a side to a curry or anything with a sauce, it’s best to sauté it separately and assemble the dish right before serving.
How to make Keto fried rice – step by step:
1.) Cut your cauliflower into florets and place in a food processor or high speed blender. You may need to do this in 2-4 batches – it’s best not to fill it right to the top.
2.) Pulse until the cauliflower has rice grain consistency. Don’t blend for too long or you’ll end up with mush! Simply fish out the larger pieces and put them in with the next batch.
3.) Place a sauté pan or wok on a medium heat. Add the butter (or olive oil / coconut oil) and stir-fry the peppers, ginger, garlic and whites of the spring onions / scallions for 3 minutes.
4.) Add the cauliflower and fry for a further 3 minutes, stirring regularly. Mix through the coconut aminos and a pinch of salt.
If you use soy sauce or tamari in place of the coconut aminos, you don’t need the extra salt.
5.) Push the cauliflower rice to one side of the pan and add the eggs, which you have previously whisked. Season the eggs with a pinch of salt and pepper and scramble for approximately 1 minute, or until cooked to your liking. Then mix with the rest of the ingredients.
Stir through toasted sesame oil and remove from the heat. Top with the green onions, check the seasoning and adjust to taste.
What you need to know about cauliflower
It’s best to use the cauliflower straight after ricing. Alternatively, you can freeze it for up to 1 month and stir-fry from frozen. This may add another minute or so to the cooking time. You can also use ready-made frozen cauliflower rice for this recipe. Chinese food is forgiving!
I don’t recommend to keep fresh grated cauliflower in the fridge for more than 1 day as it will start to smell pungent. True story, it will basically stink out your entire fridge.
Recipe Tips and Variations
The toasted sesame oil provides a wonderful rich flavour to this great recipe. I heartily recommend you don’t leave it out. However, if the need for Keto fried rice strikes and sesame oil is nowhere to be found, you could sub in a good shake of toasted sesame seeds.
I am a big fan of coconut aminos and add it to dishes from marinades to salad dressings. It’s a great gluten free replacement to soy sauce and has a wonderful umami flavour. If you wish though, soy sauce or tamari (which is also gluten free) will work as well. You may need a bit less of either as they’re saltier than coconut aminos.
If you’re in for an additional kick you could stir in sriracha sauce for a bit of heat or add a splash of fish sauce for a Thai vibe. Like it spicy and sweet? I have a great sugar free sweet chilli sauce recipe on the blog that would work a treat.
You can sub in any vegetables you prefer. Tiny broccoli florets would work, chopped green beans or carrots. Be aware that the carrots will add more carbs to the dish.
The last time I made cauliflower fried rice, I mixed in 2 sheets of nori seaweed (the stuff you make sushi with) which I had snipped into small pieces. Seaweed is incredibly gut-friendly and adds wonderful flavour. I also chopped up some coriander / cilantro and sprinkled it on top of the dish.
You can serve this Keto fried rice with whatever side of protein you like. For me crispy Keto chicken wings or duck wins every time… though some nice roast salmon would totally work as well.
Here are some more great cauliflower recipes to try:
- Moroccan Cauliflower Rice
- Crispy Low Carb Cauliflower Hash Browns
- Fish Pie with Cauliflower Mash (Low Carb)
- Keto Cauliflower And Broccoli Mac and Cheese
Tried this recipe? Give it a star rating below!
Keto Cauliflower Fried Rice
- wok or frying pan
- 1 large cauliflower 700g / 25oz
- 2 tbsp butter, ghee or coconut 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
- Prepare the cauliflower rice by pulsing the florets in a food processor until they reach a
- Place a sauté pan or wok on a medium heat. Add the butter and stir fry the peppers, ginger, garlic and whites of the spring onions / scallions for 3 minutes.
- Add the cauliflower and fry for a further 3 minutes, stirring regularly. Mix through the coconut aminos (or soy sauce / tamari) and salt. Push the cauliflower rice to one side of the pan and add the whisked eggs. Season eggs with a pinch of salt and pepper.
- Scramble for approximately 1 minute, or until cooked to your liking, and then mix with the
rest of the ingredients. Stir through sesame oil and remove from the heat. Top with the green part of the onions, check the seasoning and adjust to taste.
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