Keto Cauliflower Fried Rice

If you’re craving fried rice but want to keep your meal low in carbs, this Keto Cauliflower Fried Rice is the perfect alternative. Packed with vegetables, eggs, and the warm flavors of garlic and ginger, this recipe delivers all the satisfaction of traditional fried rice—without the guilt.

Cauliflower takes center stage as the rice substitute, giving you a nutrient-rich and keto-friendly dish that’s as wholesome as it is flavorful. Learn how to make keto cauliflower fried rice with this easy recipe that’s perfect for meal prep or a quick weeknight dinner.

1. Keto Cauliflower Fried Rice (Yield: 6 Servings)

Ingredients

• 1 large cauliflower (700g / 25oz)
• 2 tablespoons olive oil
• ½ red pepper, chopped into small cubes (82g / 2.8 oz)
• ½ green pepper, chopped into small cubes (82g / 2.8 oz)
• 2.5 tablespoons grated fresh ginger (37g / 1.3 oz)
• 1 tablespoon garlic, minced (about 4 cloves)
• 3 scallions (spring onions), chopped small (45g / 1.5 oz)
• 2 tablespoons coconut aminos or soy sauce / tamari
• 2 large eggs, whisked
• 2 tablespoons toasted sesame oil
• Salt and pepper, to taste

Instructions

Step 1: Prepare the cauliflower rice

Begin by washing the cauliflower thoroughly and patting it dry. Remove the outer leaves and cut the cauliflower into large florets. Place the florets into a food processor and pulse several times until the texture resembles small rice grains. Be careful not to over-process, or it may become mushy. If you don’t have a food processor, you can grate the cauliflower using a box grater for a similar result.

Step 2: Cook the aromatics

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the grated ginger and minced garlic. Stir-fry for about 30 seconds to 1 minute until fragrant. Be sure to stir constantly to prevent burning—this step releases the delicious, savory aroma that forms the foundation of the dish.

Step 3: Add the vegetables

Toss in the chopped red and green peppers. Sauté for 2 to 3 minutes, allowing them to soften slightly while still maintaining a bit of crunch. Then, add the chopped scallions, reserving a small portion of the green tops for garnish later. Continue stirring for another minute to combine all the flavors.

Step 4: Cook the cauliflower rice

Push the vegetables to one side of the pan and add the remaining tablespoon of olive oil to the empty space. Add the cauliflower rice, spreading it out evenly. Stir-fry everything together for 5 to 7 minutes, or until the cauliflower becomes tender and slightly golden. Avoid overcooking—the rice should be soft but not soggy.

Step 5: Season the mixture

Pour in the coconut aminos or soy sauce/tamari and drizzle the toasted sesame oil evenly over the rice. Season with salt and pepper to taste. Toss well to ensure that the seasoning is distributed throughout the mixture. The coconut aminos add a subtle sweetness, while the sesame oil infuses the dish with that signature Asian-inspired flavor.

Step 6: Add the eggs

Push the cauliflower rice mixture to one side of the pan, creating a space for the eggs. Pour in the whisked eggs and allow them to cook undisturbed for about 30 seconds. Then, gently scramble them using a spatula until they’re just set. Mix the scrambled eggs into the cauliflower rice, combining everything evenly.

Step 7: Final touch and serve

Give the fried rice one last toss to blend all the ingredients perfectly. Remove from heat and garnish with the remaining scallion greens. Serve immediately while hot, or portion it into containers for meal prep—it reheats beautifully and stays delicious for up to four days in the refrigerator.

2. Tips for Perfect Keto Cauliflower Fried Rice

Achieving the perfect cauliflower fried rice is all about technique and timing. Start with dry cauliflower—after washing, pat it thoroughly to remove excess moisture. This ensures your “rice” won’t become soggy while cooking. Use high heat and a large pan to allow the moisture to evaporate quickly and achieve that lightly toasted texture.

When cooking the eggs, always make a well in the center of the pan instead of removing the entire mixture. This method saves time and keeps everything well-integrated. If you want a little extra flavor depth, add a dash of rice vinegar or chili oil just before serving.

For a protein boost, toss in cooked chicken, shrimp, or tofu at the end of cooking. Cauliflower fried rice is also highly customizable—feel free to include other low-carb vegetables such as zucchini, mushrooms, or snap peas. Just remember to keep the total volume balanced so the dish remains crisp, not watery.

Finally, don’t skip the sesame oil—it’s what gives this dish its authentic, restaurant-style aroma and nutty finish. Use toasted sesame oil rather than plain, as it has a deeper flavor profile that ties all the ingredients together beautifully.

3. Frequently Asked Questions

Can I use frozen cauliflower rice for this recipe?

Yes, frozen cauliflower rice works well. However, thaw it completely and squeeze out any excess water using a clean kitchen towel or paper towels before cooking. This prevents the dish from becoming soggy.

What can I use instead of coconut aminos?

If you don’t have coconut aminos, soy sauce or tamari are great alternatives. Soy sauce has a saltier taste, while tamari is gluten-free and slightly less intense in flavor. Adjust the seasoning accordingly.

Can I make this dish vegetarian or vegan?

Absolutely. To make it vegetarian, simply omit any added meat. For a vegan version, skip the eggs and instead add tofu or tempeh for protein. You can also drizzle a bit of extra sesame oil for richness.

How do I store and reheat leftovers?

Store the cauliflower fried rice in an airtight container in the refrigerator for up to 4 days. To reheat, simply sauté it in a skillet over medium heat for 3–4 minutes or microwave it in short intervals, stirring occasionally.

Is cauliflower rice good for meal prep?

Yes! Cauliflower rice holds up very well when prepped ahead. You can make a big batch, divide it into portions, and store it for quick lunches or dinners throughout the week. It’s one of the best keto-friendly meal prep options.

Can I freeze cauliflower fried rice?

Definitely. Once cooked, let the fried rice cool completely, then store it in freezer-safe bags or containers. It can be frozen for up to 2 months. Reheat directly from frozen in a pan over medium heat until warm.

4. Nutrition Information

This Keto Cauliflower Fried Rice is not only light and nutritious but also incredibly satisfying. With its blend of fresh vegetables, perfectly cooked eggs, and aromatic seasonings, it’s a dish that fits seamlessly into a low-carb lifestyle while still delivering rich, comforting flavors. Whether served as a side or a main course, this cauliflower fried rice will quickly become one of your favorite keto-friendly meals.