keto cauliflower fried rice recipe


  1. Introduction to keto cauliflower fried rice
  2. Benefits of keto cauliflower fried rice
  3. Ingredients required for keto cauliflower fried rice
  4. Step-by-step instructions to make keto cauliflower fried rice
  5. Tips for making the best keto cauliflower fried rice
  6. Variations and additions to keto cauliflower fried rice
  7. Nutritional information of keto cauliflower fried rice
  8. Frequently asked questions about keto cauliflower fried rice
  9. Conclusion

Keto Cauliflower Fried Rice Recipe

In today’s article, we will explore the delicious and healthy world of keto cauliflower fried rice. This low-carb alternative to traditional fried rice is perfect for those following a ketogenic diet or looking to reduce their carbohydrate intake. We will discuss the benefits of keto cauliflower fried rice, the ingredients required, step-by-step instructions to make it, tips for the best results, variations and additions, nutritional information, and answer frequently asked questions. So let’s dive in and learn how to make this flavorful and satisfying dish!

Benefits of Keto Cauliflower Fried Rice

Keto cauliflower fried rice offers numerous benefits for those on a low-carb or ketogenic diet. Firstly, it is a great substitute for regular fried rice, which is high in carbohydrates. By replacing the rice with cauliflower, you can significantly reduce the carb content of the dish. Additionally, cauliflower is rich in vitamins, minerals, and fiber, making it a nutritious choice. This dish is also a fantastic way to incorporate more vegetables into your diet, as it includes other low-carb vegetables such as carrots, peas, and bell peppers.

Ingredients Required for Keto Cauliflower Fried Rice

To make keto cauliflower fried rice, you will need the following ingredients:

  • 1 medium-sized cauliflower head
  • 2 tablespoons of coconut oil
  • 1 small onion, diced
  • 2 cloves of garlic, minced
  • 1/2 cup of diced carrots
  • 1/2 cup of frozen peas
  • 1/2 cup of diced bell peppers
  • 2 tablespoons of soy sauce (or tamari for gluten-free option)
  • 1 teaspoon of sesame oil
  • 2 eggs, beaten
  • Salt and pepper to taste
  • Optional: diced chicken, shrimp, or tofu for added protein

Step-by-Step Instructions to Make Keto Cauliflower Fried Rice

  1. Start by preparing the cauliflower. Cut it into florets and pulse them in a food processor until they resemble rice grains.
  2. Heat the coconut oil in a large skillet or wok over medium heat.
  3. Add the diced onion and minced garlic to the skillet and sauté until they become translucent and fragrant.
  4. Add the diced carrots, frozen peas, and diced bell peppers to the skillet and stir-fry for a few minutes until they start to soften.
  5. Push the vegetables to one side of the skillet and pour the beaten eggs into the other side. Scramble the eggs until cooked through.
  6. Combine the vegetables and eggs together, then add the riced cauliflower to the skillet.
  7. Stir in the soy sauce (or tamari), sesame oil, salt, and pepper. Mix well to ensure the flavors are evenly distributed.
  8. If desired, add diced chicken, shrimp, or tofu to the skillet and cook until heated through.
  9. Once everything is well combined and heated, remove the skillet from the heat.

Tips for Making the Best Keto Cauliflower Fried Rice

  • Make sure to pulse the cauliflower florets in a food processor until they resemble rice grains. This will give you the best texture for your fried rice.
  • Use a large skillet or wok to ensure there is enough space for all the ingredients to cook evenly.
  • Feel free to add other low-carb vegetables of your choice, such as broccoli or zucchini, to customize your fried rice.
  • For added flavor, you can sprinkle some green onions or sesame seeds on top before serving.

Variations and Additions to Keto Cauliflower Fried Rice

  • Instead of using soy sauce, you can try using coconut aminos or liquid aminos for a slightly different flavor profile.
  • Add cooked bacon or ham for a savory twist.
  • Include some diced pineapple for a touch of sweetness and tropical flair.
  • For a spicier version, add a dash of sriracha or crushed red pepper flakes.

Nutritional Information of Keto Cauliflower Fried Rice

Here is the approximate nutritional information per serving of keto cauliflower fried rice:

  • Calories: 200
  • Fat: 12g
  • Carbohydrates: 10g
  • Fiber: 4g
  • Protein: 15g

Please note that these values may vary based on the specific ingredients and quantities used.

Frequently Asked Questions about Keto Cauliflower Fried Rice

  1. Can I make keto cauliflower fried rice ahead of time?

    • Yes, you can prepare the dish ahead of time and store it in the refrigerator for up to 3 days. Simply reheat it in a skillet or microwave when ready to serve.
  2. Can I freeze keto cauliflower fried rice?

    • Yes, you can freeze the fried rice in an airtight container for up to 3 months. Thaw it in the refrigerator overnight and reheat before serving.
  3. Can I use frozen cauliflower rice instead of fresh cauliflower?

    • Yes, frozen cauliflower rice can be used as a convenient alternative. Just make sure to thaw and drain it well before cooking.
  4. Is keto cauliflower fried rice suitable for vegetarians or vegans?

    • Yes, the dish can be made vegetarian or vegan by omitting any animal-based protein additions and using tamari instead of soy sauce.


Keto cauliflower fried rice is a delicious and nutritious alternative to traditional fried rice. By substituting cauliflower for rice, you can create a low-carb, keto-friendly version of this popular dish. With the right ingredients and cooking techniques, you can enjoy a flavorful meal that is both satisfying and healthy. So why not give it a try and add this keto cauliflower fried rice recipe to your repertoire of delicious low-carb meals?

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