Cauliflower Fried rice tastes just as good as traditional rice but without the carbs which makes it great for a keto or any low carb diet. Cauliflower Fried rice is the healthier version of white fried rice. It is easy and quick to make. Instead of using white rice, this recipe uses riced Cauliflower.

I love fried rice because it is full of flavour, vegetables and protein all in one dish. It is one of the fastest dishes to make in less than 30minutes but tastes great. When I started the keto diet I had to let go of rice because of the high content of carbs in it. I was so happy when I discovered that I can actually make fried rice using Cauliflower rice. 

When making Cauliflower fried rice there is no need to steam the rice 1st, just add it directly to the pan. I like to use fresh Cauliflower as it contains less water than frozen Cauliflower rice. This doesn’t mean you can’t use frozen Cauliflower rice, you can, it’s all about preferences.

Cauliflower Fried rice is not a boring dish as it is easy to twist everytime you make it. A vegetarian dish can be made by adding only vegetables to the dish. These vegetables include onions, carrots, peas, bell peppers or mushroom. If you are not a vegetarian you can still serve this dish with any protein of your choice like pork chops or ginger steak.

Protein can also be added when making Cauliflower fried rice. Eggs, chicken, pork or prawns can be added. I usually do this after a long day when I don’t want to spend a lot of time in the kitchen. This is a good recipe to use that leftover meat you have in your fridge.

What are the ingredients needed for Cauliflower fried Rice?

As I have said before this Cauliflower fried rice recipe can be made with any vegetables or meat you have in your pantry or fridge. The ingredients I used for this recipe are my favourite and these are;

Cauliflower – riced fresh Cauliflower. Store bought Cauliflower rice or frozen Cauliflower rice can be used. 

Butter – adds flavour. Olive oil or coconut oil can be used.

Carrots – adds colour and crunchiness. Red or yellow pepper can be used.

Green pepper – adds flavour and colour. Peas can be used.

Onions – adds flavour. White or red onion can be used.

Garlic and ginger – adds flavour

Egg – are optional. They can be omitted.

Soy sauce – adds flavour

Scallions – garnishing.

How to cook Cauliflower fried rice?

Start by chopping Cauliflower into florets. Put the florets in a food processor or blender and pulse until Cauliflower resembles rice grains.

 Chop green pepper and scallions, dice carrots, slice onion, grate ginger and mince garlic. Whip eggs and set aside.

Put a large pan on a stove top and add oil. Add onions and cook for 2 minutes. Add carrots, green pepper and riced Cauliflower. Stir fry for 5 minutes and add ginger and garlic and cook for 2 minutes.

 Push everything to the side of the pan. To the empty side add eggs and scramble them. Mix the scrambled eggs with the rice mixture.

 Add soy sauce and mix everything until well combined. Serve and garnish with chopped scallions.

How to store left over Cauliflower fried rice?

Transfer Cauliflower fried rice to an airtight container and refrigerate for 3-5 days.

Cauliflower Fried rice can be frozen for a few months. Remember to thaw it overnight before reheating 

Other Cauliflower Recipes to try;

Cauliflower fritters

mashed Cauliflower Recipe

keto Cauliflower’Mock Potato’Salad

cheesy keto cauliflower and bacon casserole

Ingredients For Cauliflower Fried Rice (Keto Fried Rice)

2 tablespoon butter

250g riced Cauliflower

1 small carrot diced

 ¼ green pepper chopped

1/2 onion sliced

1 teaspoon minced garlic

½ teaspoon grated ginger

1 egg whipped

1 tablespoon soy sauce

Chopped scallions to garnish

Method For Cauliflower Fried Rice (keto Fried Rice)

1.Heat oil in a pan and add onion. Allow to cook for 2 minutes.

2. Add carrots, green pepper and riced Cauliflower. Stir fry for 5 minutes or until vegetables start to be tender.

3. Add ginger and garlic, mix and cook for 2 minutes.

4. Push the rice mixture to the half side of the pan. On the empty side add egg, stir until scrambled and cooked.

5. Mix the rice mixture and the scrambled eggs together.

6. Add soy sauce and mix everything until well combined.

7. Serve and garnish with chopped scallions.


I didn’t add salt as soy sauce already contains sodium

Prepare ingredients by chopping and whipping before you start cooking.

Do not add garlic too early to prevent it from burning.

Stir the rice frequently to prevent it from burning and sticking to the pan.

Feel free to add vegetables and meat of your choice.

4 thoughts on “Cauliflower Fried Rice keto

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