Easy & Healthy Keto Cauliflower Fried Rice Recipe – Low-Carb

If you’re craving a delicious and nutritious low-carb alternative to traditional fried rice, this Keto Cauliflower Fried Rice Recipe is the perfect dish for you. Packed with flavor, fiber, and healthy fats, this dish is not only keto-friendly but also incredibly satisfying. Made with finely riced cauliflower, fresh vegetables, eggs, and a blend of seasonings, this recipe offers a quick and easy meal that tastes just like your favorite takeout but without the carbs. Plus, it’s ready in under 30 minutes, making it a great choice for busy weeknights or meal prep.

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Nutritional Information (Per Serving)

• Calories: 160
• Protein: 8g
• Fat: 11g
• Carbohydrates: 7g
• Fiber: 3g
• Net Carbs: 4g

Recipe Details

• Prep Time: 10 minutes
• Active Time: 15 minutes
• Resting Time: 5 minutes
• Total Time: 30 minutes
• Cuisine: Asian, Keto, Low-Carb
• Course: Main Course, Side Dish
• Servings: 4
• Calories per Serving: 160 kcal

Equipment Needed

• Large skillet or wok
• Food processor (or a box grater)
• Cutting board
• Knife
• Wooden spatula
• Mixing bowl

Ingredients

• 1 medium head of cauliflower (or 4 cups of pre-riced cauliflower)
• 2 tablespoons avocado oil or olive oil
• 2 cloves garlic, minced
• 1/2 small onion, finely chopped
• 1/2 cup carrots, finely diced (optional, for moderate keto)
• 1/2 cup bell peppers, diced
• 1/2 cup frozen peas (optional, can be omitted for strict keto)
• 2 eggs, beaten
• 1/2 cup cooked chicken, shrimp, or tofu (optional for added protein)
• 3 tablespoons soy sauce or coconut aminos
• 1 teaspoon sesame oil
• 1/2 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 green onions, sliced (for garnish)
• 1 teaspoon sesame seeds (optional, for garnish)

Instructions

Step 1: Prepare the Cauliflower

1. Remove the leaves and stem from the cauliflower.
2. Cut the cauliflower into smaller florets.
3. Place the florets in a food processor and pulse until the texture resembles rice. If you don’t have a food processor, use a box grater to grate the cauliflower manually.
4. Set the riced cauliflower aside.

Step 2: Sauté the Aromatics & Vegetables

1. Heat a large skillet or wok over medium-high heat.
2. Add the avocado oil and let it heat for about 30 seconds.
3. Add the minced garlic and chopped onion, stirring frequently until fragrant (about 1-2 minutes).
4. Toss in the carrots, bell peppers, and peas, stirring for another 3-4 minutes until they begin to soften.

Step 3: Cook the Eggs

1. Push the sautéed vegetables to one side of the skillet.
2. Pour the beaten eggs into the empty space in the skillet.
3. Allow the eggs to cook undisturbed for about 30 seconds, then scramble them with a spatula.
4. Once the eggs are fully cooked, mix them with the vegetables.

Step 4: Add the Cauliflower Rice

1. Add the riced cauliflower to the skillet and mix well with the vegetables and eggs.
2. Stir-fry for about 5-7 minutes, allowing the cauliflower to soften while absorbing the flavors.
3. If using cooked chicken, shrimp, or tofu, add it at this stage.

Step 5: Season the Dish

1. Pour in the soy sauce or coconut aminos.
2. Add sesame oil, ground ginger, salt, and black pepper.
3. Stir everything together and let cook for another 2-3 minutes, ensuring even seasoning.

Step 6: Garnish & Serve

1. Remove the skillet from heat.
2. Sprinkle the sliced green onions and sesame seeds on top.
3. Serve hot and enjoy!

Tips & Variations

• Protein Boost: Add cooked chicken, shrimp, beef, or tofu for a more filling meal.
• Spice it Up: Add a pinch of red pepper flakes or a drizzle of sriracha for extra heat.
• Soy-Free Option: Replace soy sauce with coconut aminos or tamari for a gluten-free alternative.
• Extra Flavor: Mix in a teaspoon of fish sauce or hoisin sauce for added umami.
• Meal Prep: Store in an airtight container in the fridge for up to 4 days. Reheat in a skillet for best texture.

Conclusion

This Keto Cauliflower Fried Rice Recipe is a fantastic way to enjoy a delicious, healthy, and low-carb version of a classic favorite. Whether you’re following a ketogenic diet or just looking for a lighter meal, this dish offers all the flavors of traditional fried rice without the excess carbs. It’s quick, easy, and endlessly customizable to suit your taste preferences. Give it a try today and enjoy a guilt-free, flavorful meal that will leave you satisfied!

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Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.