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, or use bagged cauliflower rice / frozen cauliflower rice (***see notes)); 2 tbsp Olive oil (for frying); 1/2 red pepper (chopped into small cubes (82g / 2.8 oz)); 1/2 green pepper (chopped into small cubes (82g / 2.8 oz)); 3 scallions / spring onions (chopped into rings (45g / 1.5 oz), separate the white part from the green); 2.5 tbsp grated fresh ginger (37g / 1.3 oz); 1 tbsp garlic, minced (roughly 4 cloves); 2 tbsp coconut aminos (or soy sauce / tamari); 2 eggs (large, whisked, room temperature); salt & pepper (to taste); 2 tbsp toasted sesame oil

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Let me show you how I make Keto fried rice that tastes like authentic Chinese takeout! With fresh ingredients and Chinese-inspired savory flavor, this easy cauliflower fried rice recipe is ready in just 12 minutes. Perfect for a weeknight dinner.

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.

When you're on the keto diet you'll want to stay away from rice. Research shows that it elevates your blood sugar 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 and garlic, toasted sesame oil and green onions, 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.

Jump to:

🌟 Why You'll Love This Recipe
Ingredients
Instructions
Fresh vs Frozen Cauliflower Rice
Recipe FAQs
Variations
Add Protein To Make It Dinner
Storage
More Keto Cauliflower Recipes
Recipe

🌟 Why You'll Love This Recipe

Quick! The is a one-pan dish that comes together in just 12 minutes. Cauliflower cooks really fast.
A satisfying rice alternative. Properly cooked cauliflower has a similar texture to rice. Its mild flavor makes it the perfect base for bold Chinese flavors.
Authentic flavor. Ginger, garlic, toasted sesame oil and coconut aminos recreate the great taste of classic fried rice.
Easy to customize. Add chicken, shrimp, pork or beef to turn it into a complete meal.
Naturally low carb, keto and gluten free - Only 4.8g net carbs per portion.

Ingredients

Here are the ingredients you'll need:

Cauliflower - I made my own cauliflower rice at home. You can also use bagged or frozen cauliflower rice.
Olive oil - For frying. Or use avocado 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 and garlic - These are key ingredients for that authentic restaurant-style takeout taste. Fresh ginger adds a fragrant spiciness that ground ginger just can't match.
Green onions - A classic fresh and colorful finishing touch for fried rice.
Coconut aminos - This umami gluten-free flavoring sauce is slightly sweetener and lower in sodium than soy. Soy sauce or tamari also work.
Eggs - whisked
Toasted sesame oil - Tastes rich and nutty. The next best thing is 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.

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 large 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.

Top Tips For Success

Here's how to keep cauliflower fried rice from getting soggy and get that authentic fried rice flavor.

Large pan: Use a large frying pan (mine was 12 inch). This way, the cauliflower has room to fry rather than steam.

Medium-high heat: Start the cauliflower in a hot pan so the moisture cooks off faster.

Give it time: Sauté the cauliflower over a medium-high heat until it turns golden. This adds tons of flavor. Don't over-cook it or it loses its rice-like bite.

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.

Fresh aromatics: Trust me on the fresh ginger, garlic and onion. Add the coconut aminos and the sesame oil and you'll think you're eating classic fried rice.

Fresh vs Frozen Cauliflower Rice

Fresh and frozen cauliflower rice both work well in the recipe. Bagged and homemade cauliflower rice has a firmer texture than frozen. It also browns faster, gets nice golden edges and keeps its bite better.

Homemade cauliflower rice: The freshest and most work intense. Fill the food processor only half way with florets and work in batches. Don't over-blend or you'll end up with mush! Remove larger pieces and put them in with the next batch.

Bagged cauliflower rice: Easy and quick, but a bit more pricey and never quite as fresh as homemade. Use the bag as soon as possible for the best neutral taste.

Frozen riced cauliflower: Super convenient but releases extra moisture as it cooks. Use straight from frozen and don't thaw it first. Stir-fry it for a minute or two longer to remove the excess liquid.

Recipe FAQs

Does keto fried rice taste like classic 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 completely authentic.

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.

Why cook the eggs separately?

Cooking the eggs separately helps them cook faster. Then, you stir them back in at the end to get the classic ribbons of egg found in take-out style rice. If you added them in straight with the cauliflower, they'll coat the vegetables as they cook. You'd end up with smaller pieces of egg and mushy cauliflower rice.

Why add the sesame oil last?

Toasted sesame oil has a delicate nutty aroma that fades with prolonged cooking. Stirring it at the end preserves its flavor.

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

Add Protein To Make It Dinner

Keto cauliflower fried rice tastes delicious all on its own and I love it as a simple lunch.

For a larger meal, add a serving of protein:

Duck breast
Chicken - I sometimes stir shredded leftover rotisserie chicken right into the pan.
Sliced steak
Pork belly
Shrimp - Add cooked shrimp into the rice right at the end to warm through or top with my oven baked shrimp.
Fish - Think salmon or sea bass
Tofu