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Closeup of cauliflower fried rice with spring onions and pepper in a cast iron pan

Keto Cauliflower Fried Rice

Get that Chinese Take-Out vibe the Keto way! Cauliflower fried rice is a brilliant low carb replacement for regular egg fried rice. You get all the flavour and texture at a fraction of the carbs.
Course Main Course, Side Dish
Cuisine Asian, Chinese
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Servings 6
Calories 109kcal


  • wok or frying pan


  • 1 large cauliflower 700g / 25oz
  • 2 tbsp butter, ghee or coconut 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 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
    rice consistency.
  • 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.


I calculated the nutrition on the basis of 6 servings @ 1 cup each = 4.8g net carbs. 
Serve with whatever side of protein you like. For me crispy chicken or duck wins every time… though some nice roast salmon would totally work too.
Store in the fridge for up to 2 days. 


Serving: 1cup | Calories: 109kcal | Total Carbohydrates: 8.4g | Protein: 5.4g | Fat: 6.6g | Saturated Fat: 3.6g | Fiber: 3.5g | Sugar: 3.5g