Keto Cauliflower Fried Rice

Keto Cauliflower Fried Rice is a low-carb, high-flavor takeout classic reinvented with riced cauliflower in place of traditional rice. When sautéed over high heat, cauliflower turns nutty and slightly toasty, creating a tender yet firm base that soaks up savory flavors. Scrambled eggs, soy sauce or tamari, garlic, ginger, and low-carb vegetables like bell pepper and mushrooms layer in texture and umami depth. A final drizzle of sesame oil adds a warm, aromatic finish that makes each bite satisfying and crave-worthy. With minimal net carbs and plenty of fiber, protein, and healthy fats, this dish keeps you full and energized without the carb crash, making it perfect for quick weeknight dinners, meal prep, or a versatile side.

Course Dinner, Lunch, Main Course, Side Dish

Cuisine Asian, Chinese-Inspired, Keto

Keyword Cauliflower Rice, gluten free option, keto cauliflower fried rice, keto dinner, low carb fried rice, meal prep

Prep Time 15

Cook Time 15

Total Time 30

Servings servings

Calories 170kcal

Equipment

large skillet or wok
Cutting board
Chef's knife
Mixing bowl
Spatula

Ingredients

For the cauliflower fried rice

4 cups riced cauliflower, fresh or thawed from frozen Pat very dry with towels to remove excess moisture
2 tablespoons avocado oil or light olive oil
2 large eggs Lightly beaten in a small bowl
1/2 cup red bell pepper, finely diced
1/2 cup cremini or white mushrooms, finely chopped
1/4 cup green onions, thinly sliced White and green parts separated
2 cloves garlic, minced
1 teaspoon fresh ginger, minced Or use 1/2 teaspoon ground ginger
2 tablespoons tamari or soy sauce Use coconut aminos for soy free and adjust to taste
1/4 teaspoon sea salt More to taste, depending on the saltiness of your sauce
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes Optional, for heat
1 tablespoon toasted sesame oil Added at the end for flavor

Optional protein add-ins

1 cup cooked chicken, shrimp, pork, or tofu, chopped Optional, for extra protein

Instructions

Pat the riced cauliflower very dry using clean kitchen towels or paper towels to remove as much surface moisture as possible so it fries instead of steams.
Crack the eggs into a small bowl, season with a pinch of salt and pepper, and whisk until smooth.
Heat a large skillet or wok over medium heat, add 1 tablespoon of the avocado oil, pour in the beaten eggs, and gently scramble until just set, then transfer the cooked eggs to a plate and set aside.
Add the remaining 1 tablespoon of avocado oil to the hot skillet, then add the white parts of the green onions, diced bell pepper, and chopped mushrooms, and sauté until the vegetables are softened and lightly golden.
Stir in the minced garlic and ginger and cook until fragrant, being careful not to let the garlic burn.
If using optional cooked protein, add it to the skillet and toss with the vegetables until warmed through.
Increase the heat to medium high, add the dried riced cauliflower to the skillet, and spread it out in an even layer so it has contact with the hot pan.
Season the cauliflower mixture with tamari or soy sauce, sea salt, black pepper, and red pepper flakes if using, then cook, stirring only occasionally, until the cauliflower is tender but still slightly firm and some pieces are lightly toasted.
Return the scrambled eggs to the skillet and gently break them into bite sized pieces while folding them through the cauliflower fried rice.
Turn off the heat, drizzle the toasted sesame oil over the fried rice, and toss to coat so the flavor is evenly distributed.
Stir in the green parts of the sliced green onions, taste, and adjust seasoning with additional tamari, salt, or pepper as desired before serving hot.

Notes

For the best texture, avoid crowding the pan and resist the urge to stir constantly so the cauliflower can develop some color and a lightly toasted flavor. If using frozen riced cauliflower, thaw it completely and squeeze out as much liquid as possible before cooking. Choose a soy sauce, tamari, or coconut aminos without added sugar to keep the dish strictly keto. Leftover cauliflower fried rice stores well in an airtight container in the refrigerator for up to 3 days and reheats best in a hot skillet to restore its fried texture.

Nutrition