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.
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🌟 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
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
- 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.
Instructions
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.
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.
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. 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.
FAQ
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.
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)
These low carb veggies can be used in place of the peppers:
- Broccoli florets
- Green beans
- Sugarsnap peas
- Zucchini
- 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.
Serve with
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.
Storage
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.
Related recipes
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!
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Recipe
Keto Cauliflower Fried Rice
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Equipment
- wok or frying pan
Ingredients
- 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
Instructions
- Prepare the cauliflower rice by pulsing the florets in a food processor until they reach a
rice consistency. - 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.
Notes
Nutrition
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Alison
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 🙂
Susana
I love this recipe but I also add some Chinese 5 spice to mine which gives an amazing flavour!
Tracie
Brilliant recipe - make it regularly. It is so tasty and easy to make. Highly recommended!