Keto Cauliflower Fried Rice Recipe

Keto Cauliflower Fried Rice

Cauliflower fried rice is a dish that originated from Chinese cuisine. Traditionally, fried rice dishes use rice as the main ingredient, but this keto version substitutes cauliflower. The dish is low in carbohydrates and high in nutrients, making it a popular option for those following a low-carb or keto diet.

The dish became popular in the United States with the rise of low-carb and keto diets. It has since become a staple in many households as a healthy and tasty alternative to traditional fried rice.

You can customize cauliflower fried rice with various vegetables and proteins, making it a tasty and healthy meal choice for those aiming to cut down on carbs.

Keto Cauliflower Fried Rice

Recipe by Syed Wasif GilaniCourse: MainCuisine: ChineseDifficulty: Medium


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Looking for a low-carb, keto-friendly meal that’s bursting with flavor? Check out our delicious keto cauliflower fried rice recipe!


  • 1 head of cauliflower, chopped into small pieces

  • 1 tablespoon olive oil

  • 1/2 onion, diced

  • 2 garlic cloves, minced

  • 1/2 cup frozen peas and carrots

  • 2 eggs, whisked

  • 2 tablespoons soy sauce or coconut aminos

  • Salt and pepper to taste

  • Green onions (optional)


  • First, chop the cauliflower into small pieces and pulse in a food processor until it resembles rice.
  • Heat up a large skillet over medium heat and add in the olive oil.
  • Add in the diced onion and minced garlic, and sauté until the onion becomes translucent.
  • Add in the frozen peas and carrots and continue to sauté until they are heated through.
  • Push the vegetables to one side of the skillet and add the whisked eggs on the other side. Scramble the eggs until cooked through, then mix in with the vegetables.
  • Stir the cauliflower “rice” into the skillet with the veggies and eggs to mix.
  • Pour the soy sauce or coconut aminos over the cauliflower fried rice and stir well to combine.
  • Cook for an additional 5-7 minutes or until the cauliflower is tender and the flavors are well combined.
  • Adjust the seasoning with pepper and salt to taste.
  • Serve hot and garnish with chopped green onions, if desired. Enjoy your delicious keto cauliflower fried rice!


  • Use the best quality rice for a better experience.

Nutrition Facts (per serving)


Please note that these values are approximate and may vary depending on the specific ingredients and brands used. Nutritional calculators calculate these values.

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Nutrition Facts

5 servings per container

Serving Size200g

  • Amount Per ServingCalories204
  • % Daily Value *
  • Total Fat 15g 24%
    • Saturated Fat 3g 15%
  • Cholesterol 0mg 0%
  • Sodium 677mg 29%
  • Potassium 601mg 18%
  • Total Carbohydrate 11g 4%
    • Dietary Fiber 6g 24%
    • Sugars 4g
  • Protein 8g 16%

  • Calcium 10%
  • Iron 11%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Explanation of the Sauté Technique

In the above recipe, “sauté” refers to a cooking technique where you cook food quickly in a small amount of oil or fat over relatively high heat. Here’s how it’s done in the context of the recipe:

  1. Heat up a large skillet over medium heat and add olive oil.
  2. Add diced onions and minced garlic to the hot skillet, and sauté them until the onions become translucent.

When you sauté, you’re essentially cooking the ingredients by tossing and stirring them in the hot oil or fat. It’s a fast and efficient method for cooking vegetables and other ingredients while preserving their texture and flavor. In this recipe, sautéing the onions and garlic helps to soften them and release their flavors before adding the other ingredients to the skillet.

Tips to Make Keto Cauliflower Fried Rice

🌱 Choose Fresh Cauliflower: Get cauliflower that’s fresh and firm, without any brown spots. Fresh cauliflower tastes a bit sweet and makes the dish better.

🍚 Keep the Texture Right: Don’t cook the cauliflower for too long, or it might get mushy. Cook it until it’s soft but still a bit firm, like rice. This gives a nice nutty flavor and feel.

🥦 Add Your Favorite Veggies: Make the fried rice yours by adding veggies you like. Bell peppers, mushrooms, carrots, and peas are good picks. Cut them small so they cook evenly.

🥥 Swap to Coconut Aminos: Instead of soy sauce, try coconut aminos. They’re low-carb and no-gluten. Coconut aminos taste a little sweet and salty, making the dish tasty.

🌿 Brighten with Fresh Herbs: Make your dish pop by adding fresh herbs like cilantro or parsley. This gives more taste and makes it look great.

With these insights, crafting a delicious and healthy keto cauliflower fried rice that will win hearts at your table becomes a breeze.

Keto Cauliflower Fried Rice Recipe Health Benefits

Serving Suggestions

🍲 Serve as a Main Dish: Keto cauliflower fried rice is a filling and satisfying dish on its own. Serve it as a main dish for a delicious and healthy meal. You can also add some protein like grilled chicken or shrimp to make it even more satisfying.

🥗 Pair with a Side Dish: If you want to stretch this dish a bit further, pair it with a side dish. Some great options include a simple green salad, steamed broccoli, or roasted Brussels sprouts. This will add some variety to your meal and make it even more filling.

🍛 Serve as a Side Dish: Keto cauliflower fried rice also makes a great side dish. Serve it alongside grilled chicken, fish, or steak for a complete and healthy meal. It is also a great option for potlucks and gatherings, as it is easy to make and can be customized to suit a variety of tastes.

Dietary Information for Keto Cauliflower Fried Rice

Dairy-freeYes (no dairy used)
Gluten-freeYes (no grains used)
VeganYes (eggs can be omitted)
VegetarianYes (completely vegetarian)

How to Store Keto Cauliflower Fried Rice Properly?

Properly storing your keto cauliflower fried rice is crucial to maintain its freshness and flavor. Here’s how to store this dish effectively:

🌬️ Refrigerate Leftovers: Store any leftover keto cauliflower fried rice in an airtight container in the refrigerator. It will stay fresh for 3-4 days. When reheating, consider adding a splash of water or broth to help restore its texture.

❄️ Freeze for Future Enjoyment: To enjoy keto cauliflower fried rice later, ensure it cools down completely before transferring it to an airtight container or freezer bag. It can be frozen for up to 3 months. Thaw it in the fridge overnight or microwave it from frozen when reheating.

🍳 Prevent Overcooking: Reheat your keto cauliflower fried rice gently to avoid overcooking, which could result in a mushy texture and reduced flavor. Use the stovetop or microwave to reheat until warmed through, adding water or broth if necessary.

Frequently Asked Questions

Is cauliflower OK for keto?

Yes, cauliflower is a great option for those following a keto diet. It is low in carbs and high in fiber, making it a great substitute for rice and other high-carb ingredients.

How many carbs are in deep-fried cauliflower?

Deep-fried cauliflower can vary in carb content depending on the batter used. However, on average, one cup of deep-fried cauliflower can contain around 20-25 grams of carbs.

Is Fried cauliflower good for health?

While deep-frying cauliflower might not offer the healthiest choice because of added oils and breading, you can enjoy a healthy and tasty snack by baking or air-frying cauliflower. Cauliflower is a rich source of fiber, vitamins, and minerals, and provides versatility in preparation.

How many net carbs are in cauliflower fried rice?

This keto cauliflower fried rice recipe contains around 5-6 grams of net carbs per serving, making it a great low-carb option.

Does boiled cauliflower have carbs?

Yes, boiled cauliflower does have carbs, but it remains a low-carb choice compared to other vegetables. One cup of boiled cauliflower has approximately 3-4 grams of carbs.

Can I eat cauliflower rice every day on keto?

Yes, you can enjoy cauliflower rice daily on a keto diet since it has low carbs and high fiber. However, it’s important to vary your vegetable intake for a balanced diet.


  1. I like cauliflower fried rice and this recipe is just amazing. Thank You for writing this fantastic recipe.

    • Dear Emmy Crosby,

      Thank you for your lovely comment! I am delighted to hear that you enjoyed this cauliflower fried rice recipe. It’s always a pleasure to know that our recipes resonate with our readers.

      Best regards,

      Wasif Gilani

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