This keto cauliflower recipe is a healthier version of fried rice. A quick and easy weeknight side dish that takes under 10 minutes to make! It's keto-friendly, low-carb, gluten-free, and dairy-free.
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Why You'll Love This Keto Cauliflower Fried Rice Recipe
Easy low-carb dinners and side dishes are what we aim to make for dinner throughout the week. Some of our favorite recipes include gluten-free salmon cakes, roasted parmesan asparagus, and cauliflower fried rice. Here's why you will love this easy cauliflower rice recipe:
- Low carb & keto, the perfect side dish. Similar to traditional fried rice, this easy recipe is packed full of Asian flavors without all the carbs.
- Healthy ingredients that are easy to customize. There are just a handful of ingredients in this recipe with lots of variation. Add chicken or shrimp and you've got yourself a complete meal.
- Perfect for meal prep. This recipe heats up nicely and is easy to prepare in advance.
Cauliflower Fried Rice Ingredients
You’ll need the following basic ingredients to make this keto cauliflower fried rice.
Ingredient Notes
- Cauliflower: Look for fresh cauliflower without any black spots. Here, we used pre-riced cauliflower but you can make your cauliflower rice from a head of cauliflower by grating the cauliflower florets with a box grater or food processor.
- Oil: To get that delicious Asian flavor we use toasted sesame oil, but for a more neutral flavor try olive oil.
- Vegetables: A combination of green onions and carrots adds flavor and texture. To save more carbs you can omit the carrot. If you are going for more of an authentic vegetable combination without worrying about the carbs, add ½ a cup of frozen peas or red bell pepper.
- Aromatics: Minced ginger and garlic incorporate so much flavor.
- Tamari: A rich salty gluten-free soy sauce substitute. You can also use coconut aminos.
- Eggs: Two large eggs create a light and fluffy texture in the cauliflower rice.
- Salt & Black Pepper: Season with a little salt and black pepper to your liking.
Find the printable recipe with step-by-step instructions instructions and measurements below.
How To Make Keto Fried Cauliflower Rice
- Sauté the garlic and ginger in oil. In a large skillet over medium heat, add the sesame oil, minced garlic, and minced ginger. Sauté for 20 seconds.
- Add the vegetables. Toss in the diced carrot, white part of the scallions, and riced cauliflower. Stir for around 5 minutes, or until vegetables begin to soften.
- Add the eggs. Create a well in the middle of the cauliflower rice and break the eggs into the well. Use a spatula to stir and scramble the eggs. Once the eggs are cooked, stir everything together and turn off the heat.
- Add the tamari, green parts of the scallions, salt, and black pepper. Stir together and adjust the seasoning to taste.
How To Make Cauliflower Rice From A Head Of Cauliflower
Having prepackaged cauliflower makes cooking super easy, but in case you can't find the cauliflower rice bags, here are some ways to rice the cauliflower at home:
- Prep the cauliflower. Using a sharp knife, cut off the cauliflower florets from the head. Rinse the florets and pat them dry.
- Grate the cauliflower. If you have a food processor, use the grater attachment to grate the cauliflower. If not, you can use a box grater to rice the cauliflower.
- Cook raw cauliflower rice. Transfer the cauliflower to your skillet and continue with the recipe.
Cauliflower Fried Rice Variations
While this is a keto-fried cauliflower rice recipe, you can always add your favorite vegetables, protein, and spices.
- Protein: Chicken breast or chicken thighs, shrimp, beef, or pork are all great protein sources for this cauliflower fried rice.
- Vegetables: To keep this recipe lower in carbs we limit the amount of vegetables, but red pepper, white onion, snap peas, frozen peas, mushrooms, edamame, and corn would all be great additions.
- Garnish: Toasted sesame seeds for added texture.
- Vegan Fried Cauliflower Rice: Skip the eggs.
Tips
- Finely dice the vegetables. The simplest way to ensure even cooking.
- Do not overcook the cauliflower. Sauté the vegetables for 5 minutes, no longer. Once the eggs are scrambled, quickly turn off the heat and stir in the remaining ingredients.
- Look for a fresh head of cauliflower. If you can't find the pre-packed riced cauliflower make sure the entire head of cauliflower doesn't have any black spots.
- Add the tamari at the end. This last prevents it from absorbing too much into the cauliflower and making it too mushy.
- Season to your liking. Adding salt and black pepper after the tamari will allow you to control better how salty or peppery you'd the cauliflower rice.
Storage
Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheating: Leftover cauliflower fried rice should be reheated in the microwave until warm.
FAQ
Cauliflower is low in carbohydrates, which makes cauliflower rice a good choice if you're on the keto diet. One cup of low carb cauliflower rice has only 2 net carbs compared to real rice which has 45 grams of carbs per cup.
The dish is prepared by chopping a large head of cauliflower into small rice-sized pieces using either a food processor, box grater, or knife. You can also buy packaged rice cauliflower in the produce section.
If your cooked cauliflower rice is soggy you most likely cooked it too long. You want to cook the cauliflower for no longer than 5 minutes to get a rice consistency. The longer the rice cauliflower cooks, the more moisture is released.
More Low-Carb Recipes You Will Love
Looking for other recipes like this? Try these:
I hope you love this keto cauliflower fried rice recipe as much as I do! If you make it, I’d love to hear how it turned out in the comment box below. Your review will help other readers in the community.
Recipe
Cauliflower Fried Rice Recipe (Keto, Low Carb)
Ingredients
- 14-16 ounces cauliflower rice (see notes below)
- 2 tablespoons (30ml) toasted sesame oil
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- 1 medium carrot, diced
- 4 scallions sliced, with white and green parts separated
- 2 large eggs
- 2 tablespoons (30ml) tamari
- salt and black pepper, to taste
Instructions
- Sauté the garlic and ginger. In a large skillet over medium heat, add the sesame oil, minced garlic, and minced ginger. Sauté for 20 seconds.
- Add the vegetables. Toss in the diced carrot, white part of the scallions, and riced cauliflower. Stir for around 5 minutes, or until vegetables begin to soften.
- Add the eggs. Create a well in the middle of the cauliflower rice and break the eggs into the well. Use a spatula to stir and scramble the eggs. Once the eggs are cooked, stir everything together and turn off the heat.
- Add the tamari, green parts of the scallions, salt, and black pepper. Stir together and adjust the seasoning to taste.
Notes
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Slice the head of cauliflower in half, then slice off the cauliflower florets from the stem. Place the florets through the top of a food processor with the grater adapter. Continue until all cauliflower has been riced, then set aside.
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