Keto cauliflower fried rice is a staple in our house! Instead of regular rice, the recipe uses cauliflower - we think it is a perfect low carb substitute. The recipe is packed with flavor and 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 is 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 flavorful and ready in under 15 minutes!
To keep the carbs low I replaced the peas and carrots and sweetcorn often found in the classic version with bell peppers.
I know that many people are on the fence about cauliflower rice. But once you have tried it, you will realize that it is a brilliant rice alternative. It is so versatile, too - I use it to make cauliflower tabbouleh, cauliflower paella and even keto rice pudding.
🌟 Why You'll Love This Recipe
- Quick - ready in 15 minutes
- Easy - great with fresh or ready-made cauliflower rice
- Versatile - works as a side dish or simple main course
- Nutritious and light - plenty of vegetables
- Great flavor - uses authentic fried rice seasonings
- Naturally gluten-free and keto friendly - only 4.8g net carbs
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
- 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
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.
(This section contains step by step instructions and photos that show how to make this recipe. Find the recipe card with ingredient amounts and nutritional information at the bottom of the post.)
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.
Step 3: Place a skillet or wok on a medium heat. Stir-fry the peppers, ginger, garlic and whites of the scallions in oil.
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.
You don't need the extra salt when using soy sauce or tamari.
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.
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. I don't recommend to keep fresh 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.
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.
Yes, you can use frozen cauliflower rice. Stir-fry from frozen. This will add another minute or so to the cooking time.
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)
These low carb veggies can be used in place of the peppers:
- Broccoli florets
- Green beans
- Sugarsnap peas
- Chinese cabbage
- Bean sprouts
For an authentic egg fried rice version add chopped carrots and frozen peas. Be aware that these will increase the net carbs.
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.
Refrigerator: Store in an airtight container in the fridge for up to 2 days.
Freezer: Alternatively, freeze for up to 1 month. Defrost overnight.
Reheating: Reheat in the microwave or on the stovetop.
I love cauliflower recipes and eat them all the time. Here are some of my staples:
Tried this recipe? Give it a star rating below!
★ STAY IN TOUCH on FACEBOOK, PINTEREST and INSTAGRAM for more great food and join my NEWSLETTER for the latest updates and a FREE EBOOK.★
Keto Cauliflower Fried Ricefrom Sugar Free Londoner
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
- wok or frying pan
- 1 large cauliflower 700g / 25oz
- 2 tablespoon Olive oil
- ½ red pepper chopped into small cubes (82g / 2.8 oz)
- ½ green pepper chopped into small cubes (82g / 2.8 oz)
- 2.5 tablespoon grated fresh ginger 37g / 1.3 oz
- 1 tablespoon garlic, minced roughly 4 cloves
- 3 scallions / spring onions chopped small (45g / 1.5 oz)
- 2 tablespoon coconut aminos or soy sauce / tamari
- 2 eggs large, whisked
- 2 tablespoon 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 oil 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.
This post contains affiliate links. If you click on one of these links and purchase a product, I may earn a small commission, at no extra cost to you. Thank you for supporting Sugar Free Londoner.
I was a little unsure about how this would turn out but it’s really really tasty & definitely gives that fried rice experience minus the carbs & bloating 🙂 I added prawns and vegetarian ‘chicken’ pieces to mine and drizzled with your sweet and sour sauce that I made the other day - so perfect !! Thanks for another great recipe 🙂
I love this recipe but I also add some Chinese 5 spice to mine which gives an amazing flavour!
Yum! That sounds delicious.
Brilliant recipe - make it regularly. It is so tasty and easy to make. Highly recommended!
I just want to say all your recipes are fabulous! Ive been on keto for at least 4 yrs. You are a genius when it comes to no sugar, low/no carb ideas! You've taken standard recipes and given hope to all of us who need to avoid toxic refined sugars and flours. We can still enjoy regular dishes and be super healthy at the same time. Bless you for doing this. Youre the best! Love from an American fan to you dear person. Many thanks!!
Hi Pat, thank you so much for your kind words! This means a lot to me. And I'm really happy you are enjoying the recipes!
Thank you for your wonderful recipes, especially this one. I'm a retired senior citizen widow. I'm unable to follow your videos because I am deaf. I watch the video and then find the recipe. I just made the blueberry bread and could not wait for breakfast. I ate some for a late afternoon snack. I also found dried cauliflower at Costco and it works well for me.
Dear Mary, I'm am so happy you're enjoying the recipes. This cauliflower fried rice is one of my staples, I make it all the time. Dried cauliflower sounds interesting, I've never seen it over here in the UK!
Looks like a great recipe!! Before going Keto almost 4 years ago, shrimp fired rice was a very favorite of mine. Will definitely be giving this a try!! I usually use frozen riced cauliflower for any of my recipes that need to substitute rice or noodles, I just toss it in the pan over low heat to get all the moisture out. Thank you for all you do for the Keto community!!
Hey there, do you have to use sesame oil or could you substitute that also for olive oil or avocado oil? Also, I noticed you said that you could add a protein, how do you know how much protein to add when on keto- I'm trying to make a meal plan with some of your amazing recipes!
Hi Kia, you don't have to use the sesame oil - any oil works. It's just that toasted sesame oil has a wonderful flavour and it makes Asian dishes taste extra good. As for the protein, you should aim for 55-60g of protein per day. We're aiming for a moderate protein intake on low carb - if you eat more protein than the body needs it actually gets converted into sugar.
Hello, What is the difference between coconut aminos and Tamari gluten free soy sauce? Reading description they taste similar just Tamari has got only 2g of sugar in 100ml...
First of all it's the ingredients - soy versus coconut. In terms of taste, tamari is quite salty and the aminos have more sweetness.
Whilst different apps will give you slightly varying results, a difference like this is a mistake. Check your amounts - you'd have to eat the entire head of cauliflower to clock up 19 grams.
I wasn't a big fan of cauliflour rice on it's own so hadn't tried it again until I saw this recipe. Now I love it and even my cauliflour averse husband liked it! My kids don't like any of the 'real' food I make still but I'm persevering!
The kids are the trickiest to please! Mine also draw the line at cauliflower, unless it's mashed and mixed with at least equal parts of cream and cheese (which my husband and I then don't want to eat any more!!).
I’ve recently started Keto and want to make it a way of life and not just a “diet”. So happy I’ve found your site, I made this tonight and was blown away! So tasty & full of flavour, I also added some chicken. I’ve also found loads more recipes here that I can’t wait to try! Thank you 🙂
Hi Imogen, glad you found my site! I can't wait to hear what you think of the other recipes. Keep me posted!
Totally lush! I'm so happy I discovered your site. You offer real recipes that do not compromise on taste or end up being some pale imitation of the real thing. This is proper yummy food. Thank you (and so does my waistline) .
Hi Karen, I'm glad you found my site! I'll be adding more savoury recipes now so hopefully you'll find more things to try soon 🙂
Oh yum Katrin, You've done it again! such a tasty recipe. You're recipes never fail.
The toasted sesame oil gives the recipe that special hit. I add toasted sesame oil to my stirfrys too.