Keto Cauliflower Fried Rice: The Ultimate Low-Carb Stir-Fry Dish

If you’re on a keto diet and looking for a healthy, low-carb alternative to traditional fried rice, then Keto Cauliflower Fried Rice is the perfect solution. This dish offers all the flavors of your favorite takeout fried rice, but with significantly fewer carbs, making it an excellent option for anyone seeking a low-carb meal that doesn’t compromise on taste. The best part? Cauliflower, when processed into small rice-sized pieces, serves as the ideal substitute for regular rice, absorbing all the delicious flavors while keeping the dish light.

This recipe combines simple ingredients, including cauliflower, vegetables, eggs, and savory seasonings like coconut aminos and toasted sesame oil, to create a flavorful, keto-friendly meal that is both satisfying and nutritious.

Ready to dive into making this easy and tasty dish? Learn more about the keto diet here and explore additional cauliflower recipes here.

Basic Recipe: Ingredients and Instructions

Keto Cauliflower Fried Rice

Author: Jennifer Mitchell
Total Time: 25 minutes
Yield: 4 servings 1x
Diet: Gluten Free

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Description

Keto Cauliflower Fried Rice is a low-carb, healthy twist on traditional fried rice. With the rich flavors of ginger, garlic, and coconut aminos, it’s packed with fresh vegetables and a fluffy texture from cauliflower. This dish is perfect for anyone on a keto diet or looking for a lighter alternative to rice.

Ingredients

Scale

1 large cauliflower (700g / 25oz), grated or processed into rice-sized pieces
2 tablespoons 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 ½ tablespoons grated fresh ginger (37g / 1.3 oz)
1 tablespoon garlic, minced (about 4 cloves)
3 scallions / spring onions, chopped small (45g / 1.5 oz)
2 tablespoons coconut aminos (or soy sauce / tamari for non-keto)
2 large eggs, whisked
2 tablespoons toasted sesame oil
Salt and pepper, to taste

Instructions

Prepare the Cauliflower:

Grate or pulse the cauliflower in a food processor until it resembles rice-sized pieces. Set aside.

Cook the Vegetables:

Heat olive oil in a large skillet or wok over medium heat.
Add the chopped red and green peppers and cook for 3-4 minutes, stirring occasionally, until they soften.
Add the grated ginger, garlic, and scallions to the skillet, cooking for another 1-2 minutes until fragrant.

Cook the Cauliflower Rice:

Push the vegetables to the side of the pan, and add the cauliflower rice to the skillet. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and starts to get a little golden.

Add the Eggs:

Make space in the center of the pan and pour in the whisked eggs. Scramble them until cooked through, about 2 minutes, then mix them into the cauliflower rice.

Season and Finish:

Pour in the coconut aminos (or soy sauce/tamari) and toasted sesame oil. Stir well to coat everything evenly.
Season with salt and pepper to taste.

Serve:

Serve hot as a side dish or a main meal. Garnish with extra scallions if desired.

Notes

If you prefer more protein, feel free to add cooked chicken, shrimp, or tofu to the fried rice.
For added crunch, you can sprinkle toasted sesame seeds on top before serving.
This recipe is easily customizable with other vegetables such as peas, mushrooms, or carrots if desired (though this will change the carb count).

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Side Dish, Main Course
Method: Stovetop
Cuisine: Asian, Keto

Nutrition

Serving Size: 1 serving
Calories: 180
Sugar: 4g
Sodium: 500mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 10g
Fiber: 5g
Protein: 6g
Cholesterol: 60mg

Keywords: Keto Cauliflower Fried Rice

Instructions:

Prepare the Cauliflower Rice: Start by removing the leaves and stem from the cauliflower and cutting it into smaller florets. Use a food processor to pulse the cauliflower until it resembles rice-sized grains. If you don’t have a food processor, you can grate the cauliflower with a box grater.
Cook the Vegetables: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the red and green peppers and cook for about 2-3 minutes until they soften. Add the grated ginger, minced garlic, and scallions, and cook for an additional 1-2 minutes, stirring frequently.
Cook the Cauliflower Rice: Push the vegetables to the side of the skillet. In the same pan, add the remaining 1 tablespoon of olive oil and the cauliflower rice. Cook for 5-6 minutes, stirring occasionally, until the cauliflower softens and begins to brown slightly.
Add Eggs and Seasonings: Push the cauliflower rice to one side of the pan, and add the whisked eggs to the empty side. Scramble the eggs until cooked through, then mix them into the cauliflower rice. Pour in the coconut aminos (or soy sauce if using non-keto) and toasted sesame oil. Season with salt and pepper to taste.
Final Touches: Once everything is mixed well, remove from heat, and serve immediately. Garnish with extra scallions or sesame seeds if desired.

Advanced Techniques for Perfect Keto Cauliflower Fried Rice

To elevate your Keto Cauliflower Fried Rice to the next level, here are a few advanced tips and techniques:

Pre-Roasting the Cauliflower: For a deeper, roasted flavor, you can pre-roast the cauliflower rice before adding it to the pan. Simply spread the cauliflower rice on a baking sheet and roast it in the oven at 400°F (200°C) for 10-15 minutes. This step adds a subtle smoky flavor and enhances the texture of the cauliflower.
Add Protein: For a more filling meal, you can add protein such as grilled chicken, shrimp, or even tofu. Add your protein after the vegetables have been cooked, just before adding the cauliflower rice to the pan.
Use a Wok: If you have a wok, it’s the perfect tool for cooking fried rice. The high heat and wide surface area allow for better caramelization of the cauliflower rice, giving your dish a crispy texture similar to traditional fried rice.
Customize with Veggies: If you prefer a veggie-packed fried rice, feel free to add additional vegetables like mushrooms, zucchini, or peas. Just make sure to adjust the cooking time for the different vegetables to ensure everything is properly cooked.

See more advanced recipes, at Mobolux.

Storage, Shelf Life, and Maintenance Tips

One of the best things about Keto Cauliflower Fried Rice is that it stores well and makes for a great leftover meal. Here’s how to properly store, reheat, and maintain the freshness of your dish:

Storing: Allow the fried rice to cool completely before storing it in an airtight container. It can be kept in the refrigerator for up to 3-4 days.
Freezing: For longer storage, you can freeze Keto Cauliflower Fried Rice. Simply place the cooled dish in a freezer-safe container or bag and store it in the freezer for up to 2 months. When you’re ready to eat, thaw the rice overnight in the refrigerator and reheat on the stove or in the microwave.
Reheating: To reheat, use a skillet over medium heat with a drizzle of olive oil. Stir the rice occasionally until heated through. Alternatively, you can microwave individual servings for 1-2 minutes.

Dietary Adaptations and Substitutions

Whether you’re on a strict keto diet or looking for a healthier version, here are some dietary adaptations and substitutions you can make to Keto Cauliflower Fried Rice:

Vegan Adaptation: To make this recipe vegan, simply omit the eggs and substitute them with scrambled tofu. You can also use tamari instead of soy sauce for a gluten-free option.
Soy-Free Option: If you’re avoiding soy, use coconut aminos instead of soy sauce or tamari. It offers a similar salty, umami flavor without the soy.
Low-FODMAP Version: If you are following a low-FODMAP diet, you can reduce the garlic and onions and use the green parts of the scallions to minimize the FODMAP content.
Additional Spices: You can customize the flavor by adding different spices or seasonings such as chili flakes for heat, turmeric for a warm golden color, or even a dash of fish sauce for added umami.

FAQs About The Recipe

1. Can I make this dish in advance?

Yes, Keto Cauliflower Fried Rice stores well in the fridge for 3-4 days, and it can also be frozen for up to 2 months. Make sure to cool it before storing and reheat it thoroughly before serving.

2. Can I use pre-made cauliflower rice?

Absolutely! Pre-packaged cauliflower rice works perfectly for this recipe and can save you time. Just make sure to adjust the cooking time if you’re using pre-packaged cauliflower rice, as it may cook more quickly.

3. Is this dish suitable for meal prepping?

Yes, this recipe is excellent for meal prepping. You can prepare it in bulk, portion it out into containers, and enjoy it throughout the week. It’s quick to reheat and still delicious as leftovers.

4. Can I add other vegetables?

Yes, feel free to get creative with your vegetable additions! Mushrooms, peas, or even spinach are great options. Just be sure to adjust cooking times based on the vegetables you choose.

Conclusion & Final Thoughts

Keto Cauliflower Fried Rice is a fantastic, low-carb alternative to traditional fried rice that doesn’t compromise on flavor or texture. Whether you’re following a keto diet or simply looking for a healthy, satisfying meal, this recipe is an easy and versatile option. With its simple ingredients and quick preparation time, it’s a go-to meal for busy weeknights or meal prepping.

By following the basic recipe and incorporating advanced techniques, you can customize this dish to your taste and dietary needs. Plus, it’s easy to store, maintain, and even freeze for later, making it a convenient choice for any meal plan.

So next time you’re craving fried rice, skip the carbs and opt for this flavorful keto cauliflower version instead. Enjoy!

Keto Cauliflower Fried Rice Recipe | Low-Carb & Delicious Alternative to Fried Rice