Irresistible Keto Cauliflower Fried Rice Recipe
What if you could enjoy all the rich, savory flavors of fried rice without a single grain of rice? Sounds like a dream, right? Enter Keto Cauliflower Fried Rice, the guilt-free answer to your carb-loaded takeout cravings. It’s quick, healthy, and so good that even the pickiest eaters won’t suspect it’s made with cauliflower. (Pro tip: my kids have yet to figure it out.)
Why This Recipe Stands Out
The secret sauce—literally—is in the technique. By squeezing out the cauliflower’s moisture and stir-frying it on high heat, you recreate that perfect “rice” texture—fluffy, light, and slightly crispy. Toss in a rich sauce, crispy shallots, and creamy scrambled eggs, and you’re left with a dish that rivals your favorite Chinese takeout.
A Dish for Every Occasion
One of the best things about this cauliflower fried rice recipe is its versatility. Whether you’re tossing in leftover chicken, shrimp, or veggies, it adapts to what’s in your fridge. It’s perfect for busy weeknights, meal prep, or even impressing guests who think keto can’t be delicious. Spoiler: it absolutely can.
Give this recipe a try, and I promise it’ll become a staple in your kitchen—and in your heart.
Table of Contents
Look at the Recipe (Key Highlights)
- Low-Carb Goodness:
- This recipe swaps traditional rice with cauliflower, keeping it light, healthy, and keto-friendly.
- Quick & Easy:
- Ready in just 25 minutes, it’s perfect for busy weeknights or last-minute meal prep.
- Takeout Taste, Homemade Comfort:
- Packed with savory, umami flavors, it tastes just like your favorite fried rice from a Chinese restaurant—minus the carbs!
- Family Approved:
- Even picky eaters won’t know it’s cauliflower. My kids? Fooled every time.
- Customizable:
- Add shrimp, chicken, tofu, or extra veggies to make it your own.
- Meal Prep Magic:
- Stores well in the fridge or freezer, making it a lifesaver for quick lunches and dinners.
- Gluten-Free Option:
- Swap soy sauce with coconut aminos for a gluten-free, allergy-friendly twist.
This dish is your go-to for a guilt-free, flavor-packed dinner everyone will love!
Ingredients Needed
Keto Cauliflower Fried Rice is made with wholesome, low-carb ingredients that bring bold flavors and vibrant textures to your plate. Here’s what you’ll need to create this delicious dish:
- Cauliflower (riced or whole to rice yourself)
- Reduced-sodium soy sauce or coconut aminos
- Mirin or rice vinegar
- Keto-friendly sweetener (e.g., erythritol)
- Neutral oil (avocado or coconut oil)
- Shallots
- Eggs
- Carrot
- Garlic
- Frozen peas or low-carb vegetable alternative
- Kosher salt and black pepper
- Scallions
- Sesame seeds (optional)
How to Make Keto Cauliflower Fried Rice:
Prepare the cauliflower rice by pulsing florets in a food processor or using pre-riced cauliflower. Remove excess moisture to avoid soggy results.
Whisk the sauce with soy sauce, mirin, and keto sweetener for a flavorful stir-fry base.
Cook the shallots in oil until golden and crisp, then set aside for garnish.
Scramble the eggs lightly and set them aside.
Sauté the veggies (carrot, garlic, peas) until softened. Add the cauliflower and cook until tender.
Combine all ingredients with the sauce, cooking until flavors meld. Garnish and serve.
Storage & Serving Suggestions
Storage Tips
- Refrigerate Like a Pro:
- Let the fried rice cool completely before storing. Pop it into an airtight container, and it’ll stay fresh in the fridge for up to 3 days.
- Bonus tip: Reheat it in a skillet over medium heat to bring back that just-made crispness!
- Freeze for Future Cravings:
- Got leftovers? Freeze them! Place your cauliflower fried rice in a freezer-safe bag or container. It’ll keep for up to 3 months.
- Thaw overnight in the fridge before reheating. Easy peasy!
- Avoid the Microwave Trap:
- Microwaving works, but it can make the cauliflower soggy. Stick to reheating in a skillet for the best results.
Serving Tips
- Pair with a Protein:
- Serve alongside grilled chicken, shrimp, or a fried egg on top for a complete meal. You’ll feel like a keto rockstar.
- Turn It Into a Bowl:
- Add some extra veggies like sautéed mushrooms or spinach, and drizzle a little sriracha or sesame oil on top. Instant flavor boost!
- Family Style Fun:
- Serve it in a big bowl with chopsticks and let everyone dig in. It’s fun, shareable, and a guaranteed crowd-pleaser.
- Next-Day Brilliance:
- This fried rice tastes even better the next day when the flavors have had time to mingle. Perfect for lunch meal prep!
With these tips, your Keto Cauliflower Fried Rice will be the dish that keeps on giving—whether it’s dinner tonight or lunch three days later. 🥢
Tips & FAQs
Can You eat cauliflower rice on keto?
Yes, cauliflower rice is a keto superstar! With only 2 grams of net carbs per cup, it’s a low-carb, nutrient-packed alternative to traditional rice, which contains about 45 grams of carbs per cup. This makes cauliflower rice an ideal choice for staying in ketosis while enjoying a rice-like texture and flavor. It’s also rich in fiber, vitamin C, and antioxidants, making it a versatile.
Can I freeze Cauliflower Fried Rice?
Absolutely! Allow the fried rice to cool completely before transferring it to a freezer-safe bag or container. It’ll keep for up to 3 months. Thaw overnight in the fridge and reheat as desired.
Is cauliflower rice full of carbs?
Cauliflower rice, with just 2 grams of net carbs per cup, is perfect for keto diets and carb-conscious eaters. Its low-carb content can help manage blood sugar levels, making it ideal for those with type 2 diabetes. Versatile and nutrient-packed, it’s a healthy, delicious alternative to traditional rice.
How many carbs are in cauliflower fried rice?
Cauliflower fried rice contains just 4 grams of total carbs and 2 grams of net carbs per cup, making it perfect for keto diets and carb-conscious lifestyles. It’s a low-carb, healthy alternative to traditional fried rice.
Is Cauliflower Fried Rice recipe gluten-free?
Yes, if you use coconut aminos instead of soy sauce and ensure all other ingredients are gluten-free.
What are the Benefits of Keto Cauliflower Fried Rice?
Keto Cauliflower Fried Rice is more than just a low-carb swap—it’s a nutrient-packed dish that caters to a variety of dietary lifestyles. This versatile recipe combines the fiber-rich goodness of cauliflower with the added vitamins from vibrant veggies like carrots and peas. Not only does it fit seamlessly into ketogenic and low-carb diets, but it also supports weight loss, improves digestion, and promotes overall wellness. Easy to customize and quick to prepare, it’s an ideal choice for busy lifestyles without compromising on health or flavor.
Key Benefits of Keto Cauliflower Fried Rice
- Low-Calorie Alternative:
- With just 145 calories per serving, it’s perfect for weight-conscious eaters.
- Rich in Fiber:
- Cauliflower provides essential fiber, keeping you full longer and aiding digestion.
- Nutrient-Dense:
- Packed with vitamins A and C for immune support and eye health.
- Keto-Approved:
- Contains only 5 grams of net carbs per serving, making it ideal for staying in ketosis.
- Anti-Inflammatory Properties:
- The antioxidants in cauliflower help fight inflammation and protect against chronic diseases.
- Gluten-Free & Customizable:
- Swap soy sauce for coconut aminos to make it gluten-free and adjust veggies or proteins to suit your taste.
- Easy to Prepare:
- Ready in just 25 minutes, it’s perfect for meal prep or quick weeknight dinners.
Keto Cauliflower Fried Rice is your go-to solution for a healthy, satisfying, and quick meal that fits into any health-conscious lifestyle.
I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me.
Don’t forget to share this recipe with friends and family who are looking for the Keto Cauliflower Fried Rice—they’ll thank you for it! 🥚✨
This Keto Cauliflower Fried Rice is a low-carb, healthy twist on your favorite takeout dish, perfect for meal prep or a quick family dinner.
- 1 Small Head of Cauliflower (or 10–12 oz. pre-riced cauliflower)
- 3 Tablespoons Reduced-Sodium Soy Sauce (or coconut aminos for soy-free)
- 2 Tablespoons Mirin (or rice vinegar for fewer carbs)
- 1 Teaspoon Powdered Erythritol or Monk Fruit (keto-friendly sweetener)
- 1/4 Cup Neutral Oil (like avocado or coconut oil)
- 2 Shallots, (thinly sliced)
- 2 Large Eggs (, lightly beaten)
- 1 Medium Carrot (, julienned or cut into matchsticks)
- 3 Cloves Garlic (, finely minced)
- 1/2 Cup Frozen Peas (swap with chopped green beans for fewer carbs)
- Kosher Salt and Freshly Ground Black Pepper (, to taste)
- 2 Scallions, thinly sliced (, for garnish)
- Sesame Seeds (optional, for garnish)
- Use a food processor to pulse cauliflower florets until they resemble rice grains. Squeeze out excess moisture with a kitchen towel.
- In a small bowl, mix soy sauce, mirin, and erythritol for the stir-fry sauce.
- Heat oil in a skillet, fry the shallots until golden, then set them aside for garnish.
- Lightly scramble the eggs and set them aside.
- Cook the carrots, garlic, and peas until tender. Stir in the cauliflower rice and cook until heated through.
- Pour in the sauce, return the scrambled eggs to the pan, and stir everything together.
- Top with crispy shallots, scallions, and sesame seeds for extra flavor.
Servings 4
- Amount Per Serving
- Calories 145kcal
- % Daily Value *
- Total Fat 11g17%
- Total Carbohydrate 5g2%
- Dietary Fiber 3g12%
- Protein 6g12%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
When I first made this Keto Cauliflower Fried Rice, I braced myself for “the look” from my husband and kids—you know, the one that says, where’s the real rice? To my surprise, they didn’t just eat it—they devoured it! My husband went back for seconds, and my picky-eater youngest didn’t even notice the cauliflower swap. It’s now a regular in our meal rotation, and honestly, I don’t tell them it’s keto unless they ask. This dish proves that healthy and delicious can go hand in hand, even for the toughest critics at the dinner table.
