Keto Cauliflower Fried Rice
A cozy bowl of fried rice without the carbs? Yes, please. This keto cauliflower fried rice is one of those easy dinner recipes that feels comforting, flavorful, and deliciously satisfying without weighing you down. Packed with tender veggies, fluffy cauliflower rice, juicy chicken, and a rich soy-garlic flavor, it tastes incredibly close to classic chicken fried rice — just lighter and totally keto-friendly.
I started making this dish on busy weeknights because I wanted something quick, not boring, and definitely not salad again. What surprised me most? How hearty and crave-worthy cauliflower can be when stir-fried with the right seasonings. It soaks up that savory sauce beautifully and gives you all the textures you expect in your favorite takeout rice bowl.
This has become one of my go-to low carb dinner recipes because it checks every box — fast, nutritious, and family-approved. Plus, it fits perfectly into low carb meals without feeling like you’re missing anything. Whether you’re deep into keto foods or simply want to add more low carb cauliflower recipes to your meal rotation, this one deserves a permanent spot on the menu.
Top it with a sprinkle of sesame seeds, fresh scallions, and a drizzle of toasted sesame oil, and you’ll have a takeout-style dinner that rivals restaurant versions — all made right in your kitchen. Cozy, flavorful, and ready in minutes… that’s my kind of weeknight win.
Why You’ll Love It
- It tastes like takeout — without the guilt. You still get those bold garlicky, savory notes and that classic fried rice texture, but it stays light, nourishing, and keto-friendly.
- Perfect for busy nights. Everything cooks up fast in one skillet, making this one of those low carb meals you can rely on when you’re tired but still want something homemade and tasty.
- Naturally flexible. Add extra veggies, swap chicken for shrimp or beef, or go meat-free — this base is super versatile and fits so many low carb cauliflower recipes.
- Delicious comfort food on a keto plate. You’ll be surprised how satisfying cauliflower fried rice can be — warm, filling, and flavorful enough to scratch that takeout craving instantly.
- Meal-prep heaven. It reheats beautifully, so you can double the batch and enjoy it throughout the week as one of your go-to keto foods for fast, easy lunches or dinners.
Ingredient List
For the Cauliflower Rice
- 1 medium head cauliflower, riced (about 4 cups)
- 2 tbsp sesame oil
- 1 tbsp olive oil
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 1 cup mixed veggies (carrots, peas, bell pepper — low-carb portions)
- 2 large eggs, beaten
- 2–3 green onions, chopped
For the Chicken
- 1 lb boneless skinless chicken breast, diced
- 1 tbsp coconut aminos or soy sauce
- 1 tsp garlic powder
- Salt & pepper to taste
Seasoning & Sauce
- 3 tbsp soy sauce or coconut aminos
- 1 tsp rice vinegar
- 1 tsp ginger paste (or ½ tsp ground ginger)
- Pinch of red pepper flakes (optional)
- Sesame seeds for topping (optional)
Ingredient Notes
- Cauliflower: Fresh is best here — the texture is fluffier and more “rice-like.” If using frozen, just cook a minute longer so it dries out and doesn’t get mushy.
- Sesame oil: This is your secret flavor booster. I always use toasted sesame oil because it gives that true fried-rice taste — don’t skip it!
- Coconut aminos vs soy sauce: Coconut aminos add a natural sweetness and keep it fully keto foods friendly. Soy sauce works too — use whatever you prefer.
- Chicken: Dice it small so you get juicy bites in every spoonful. This also helps it cook faster — perfect for easy dinner recipes.
- Eggs: Stirring them in while hot gives that authentic fried-rice look and adds extra protein and richness.
- Ginger & garlic: These two make the whole dish pop. Fresh always hits harder, but honestly? Garlic paste when you’re tired is a lifesaver and still tastes great.
- Veggies: Stick to lower-carb veggies if you’re staying strict — bell pepper, zucchini, green onions. Peas & carrots are tiny portions here for flavor only.
Kitchen Equipment Needed
- Large skillet or wok – For getting that perfect fried-rice sear. I love using my non-stick wok because everything cooks evenly and nothing sticks.
- Food processor or box grater – To rice the cauliflower. Food processor makes it super quick, but a grater works great too.
- Cutting board + sharp knife – For chopping chicken and veggies efficiently.
- Mixing bowl – To season the chicken before cooking.
- Spatula or wooden spoon – For stirring and scrambling the eggs right in the pan.
- Measuring spoons – For getting the seasoning balance just right.
Instructions
1. Prep the Cauliflower
- Rice the cauliflower. Remove the core and large stems, chop into florets, then pulse in a food processor until it resembles rice.
- If using a box grater, grate the florets on the medium holes.
- Pro tip: Work in small batches in the food processor so you don’t over-process into mush.
- Dry it out. Spread the riced cauliflower on a clean kitchen towel or paper towels and press gently to remove excess moisture. This keeps the final dish from getting soggy.
2. Marinate and Cook the Chicken
- Season the chicken. In a mixing bowl, toss the diced chicken with 1 tbsp coconut aminos (or soy sauce), garlic powder, salt, and pepper. Let it sit while you heat the pan — 5–10 minutes is fine.
- Sear the chicken. Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer and cook undisturbed 2–3 minutes until browned; flip and finish cooking until just cooked through (another 2–3 minutes). Transfer to a plate.
- Pro tip: Don’t overcrowd the pan — if pieces touch, they steam instead of sear.
3. Cook the Veggies and Scramble the Eggs
- Sauté aromatics. Wipe the skillet clean (or use the same pan pushed to one side). Add 2 tbsp sesame oil and the diced onion. Cook 2–3 minutes until translucent. Add minced garlic and ginger; cook 30 seconds until fragrant.
- Add veggies. Stir in the mixed veggies and cook 2–4 minutes until tender-crisp.
- Push veggies aside and scramble. Push the vegetables to one side of the skillet, pour the beaten eggs into the empty space, and scramble quickly until just set. Then fold the eggs through the veggies.
4. Fry the Cauliflower “Rice”
- Add the riced cauliflower. Increase heat to medium-high and add the cauliflower rice to the skillet. Toss everything together so the cauliflower gets coated in oil and aromatics.
- Stir-fry to remove moisture. Cook, stirring frequently, for 5–7 minutes until the cauliflower is tender and slightly golden.
- Pro tip: Let it sit undisturbed for 30–60 seconds a couple of times during cooking so you get a little browning — that adds great flavor.
5. Combine, Season, and Finish
- Return the chicken. Add the cooked chicken back into the pan and toss to combine.
- Add the sauce. Pour in the soy sauce (or coconut aminos), rice vinegar, and a pinch of red pepper flakes. Stir continuously for 1–2 minutes so the sauce coats everything evenly.
- Taste and adjust. Taste a forkful and add salt, pepper, or an extra splash of coconut aminos if you want it saltier or more savory.
- Finish with green onions. Turn off heat and stir in chopped green onions and a small drizzle of toasted sesame oil for aroma.
- Serve immediately. Divide into bowls and sprinkle with sesame seeds and extra scallions if desired.
Tips and Tricks for Success
- Dry the cauliflower well. Extra moisture is the enemy of good “fried rice” texture — press it gently with paper towels before cooking.
- Use high heat. A hot pan gives you that slightly crispy, toasty edge that makes cauliflower fried rice taste like real fried rice.
- Don’t overmix the eggs. Scramble separately on one side of the pan so they stay fluffy instead of disappearing into the rice.
- Brown, don’t steam. Give the cauliflower a moment to sit untouched here and there — a little caramelization goes a long way for flavor.
- Taste before serving. Cauliflower absorbs seasoning differently than rice, so adjust soy sauce, salt, or sesame oil to fit your taste.
Ingredient Substitutions and Variations
- Swap chicken for shrimp or beef for a different protein twist — shrimp cooks super quickly and tastes amazing here.
- Make it vegetarian by leaving out the chicken and adding edamame or tofu (pan-seared tofu cubes are delicious in this).
- Add more heat with sriracha, chili crisp, or extra crushed red pepper flakes.
- Switch up the veggies — mushrooms, zucchini, baby spinach, or shredded cabbage all work beautifully and keep it low carb.
- Use frozen cauliflower rice if you’re in a rush — just cook a few minutes longer to evaporate extra moisture.
- Add a drizzle of sugar-free teriyaki sauce for a sweeter, more takeout-style flavor profile.
Serving Suggestions
- Bowl it up with extra protein. Add a sunny-side egg or extra grilled chicken on top — the runny yolk makes it extra rich and satisfying.
- Pair with a simple soup. A light miso broth or clear chicken soup rounds out the meal without adding carbs.
- Side of sautéed greens. Garlic-sautéed spinach or bok choy adds another layer of freshness and texture.
- Top with crunch. I love finishing my bowl with toasted sesame seeds, sliced green onions, and a drizzle of sesame oil — it really brings everything together.
- Serve it as a side. This pairs wonderfully alongside baked salmon or grilled steak when you want a bigger low-carb feast.
Storage and Reheating Instructions
- Refrigerate: Store leftovers in an airtight container in the fridge for up to 4 days.
- Freeze (optional): Freeze in a freezer-safe container for up to 2 months — thaw in the fridge overnight before reheating.
- Skillet Reheat: Warm in a skillet over medium heat for 4–5 minutes, stirring occasionally — best texture.
- Microwave Reheat: Heat in 30-second bursts, stirring in between; add a splash of water if it seems dry.
- Avoid over-reheating eggs: If possible, remove some egg before reheating and add it back in at the end to keep it from overcooking.
Frequently Asked Questions
Can I use frozen cauliflower rice?
Yes! Frozen cauliflower rice works perfectly — just cook it a bit longer to evaporate the extra moisture so it doesn’t get soggy.
How do I make this vegetarian or vegan?
Skip the chicken and add tofu, mushrooms, or extra veggies. For vegan, use plant-based eggs or leave them out and add a splash more sesame oil for richness.
Can I meal prep this?
Absolutely. This recipe holds up so well in the fridge and reheats beautifully, making it one of my favorite low-carb meal prep dishes for busy weeks.
What can I use instead of soy sauce?
Coconut aminos are a great alternative, especially if you’re keeping it strictly keto or gluten-free. They add a slightly sweet, savory depth that works wonderfully.
What protein works best if I don’t want chicken?
Shrimp, ground turkey, sliced beef, or even leftover rotisserie chicken all fit perfectly here. Just cook them first before adding to the cauliflower rice.
How do I keep it from tasting bland?
Season in layers — a splash of soy sauce while the chicken cooks, aromatics in the pan, and a finishing drizzle of sesame oil at the end makes a huge difference.
Did you try this recipe? Let me know how it turned out in the comments — I love hearing from you and seeing your kitchen creations!
Keto Cauliflower Fried Rice
A cozy bowl of fried rice without the carbs? Yes, please. This keto cauliflower fried rice is one of those easy dinner recipes that feels comforting, flavorful, and deliciously satisfying without weighing you down.
Equipment
- Large Skillet or Wok
- Food processor or box grater
- Cutting board & sharp knife
- Mixing Bowl
- Spatula or wooden spoon
- Measuring spoons
Ingredients
For the Cauliflower Rice
- 1 medium head cauliflower riced (about 4 cups)
- 2 tbsp sesame oil
- 1 tbsp olive oil
- 1 small onion finely diced
- 2 garlic cloves minced
- 1 cup mixed veggies carrots, peas, bell pepper — low-carb portions
- 2 large eggs beaten
- 2 –3 green onions chopped
For the Chicken
- 1 lb boneless skinless chicken breast diced
- 1 tbsp coconut aminos or soy sauce
- 1 tsp garlic powder
- Salt & pepper to taste
Seasoning & Sauce
- 3 tbsp soy sauce or coconut aminos
- 1 tsp rice vinegar
- 1 tsp ginger paste or ½ tsp ground ginger
- Pinch of red pepper flakes optional
- Sesame seeds for topping optional
Instructions
Prep the Cauliflower
- Rice the cauliflower. Remove the core and large stems, chop into florets, then pulse in a food processor until it resembles rice.
- If using a box grater, grate the florets on the medium holes.
- Pro tip: Work in small batches in the food processor so you don’t over-process into mush.
- Dry it out. Spread the riced cauliflower on a clean kitchen towel or paper towels and press gently to remove excess moisture. This keeps the final dish from getting soggy.
Marinate and Cook the Chicken
- Season the chicken. In a mixing bowl, toss the diced chicken with 1 tbsp coconut aminos (or soy sauce), garlic powder, salt, and pepper. Let it sit while you heat the pan — 5–10 minutes is fine.
- Sear the chicken. Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer and cook undisturbed 2–3 minutes until browned; flip and finish cooking until just cooked through (another 2–3 minutes). Transfer to a plate.
- Pro tip: Don’t overcrowd the pan — if pieces touch, they steam instead of sear.
Cook the Veggies and Scramble the Eggs
- Sauté aromatics. Wipe the skillet clean (or use the same pan pushed to one side). Add 2 tbsp sesame oil and the diced onion. Cook 2–3 minutes until translucent. Add minced garlic and ginger; cook 30 seconds until fragrant.
- Add veggies. Stir in the mixed veggies and cook 2–4 minutes until tender-crisp.
- Push veggies aside and scramble. Push the vegetables to one side of the skillet, pour the beaten eggs into the empty space, and scramble quickly until just set. Then fold the eggs through the veggies.
Fry the Cauliflower “Rice”
- Add the riced cauliflower. Increase heat to medium-high and add the cauliflower rice to the skillet. Toss everything together so the cauliflower gets coated in oil and aromatics.
- Stir-fry to remove moisture. Cook, stirring frequently, for 5–7 minutes until the cauliflower is tender and slightly golden.
- Pro tip: Let it sit undisturbed for 30–60 seconds a couple of times during cooking so you get a little browning — that adds great flavor.
Combine, Season, and Finish
- Return the chicken. Add the cooked chicken back into the pan and toss to combine.
- Add the sauce. Pour in the soy sauce (or coconut aminos), rice vinegar, and a pinch of red pepper flakes. Stir continuously for 1–2 minutes so the sauce coats everything evenly.
- Taste and adjust. Taste a forkful and add salt, pepper, or an extra splash of coconut aminos if you want it saltier or more savory.
- Finish with green onions. Turn off heat and stir in chopped green onions and a small drizzle of toasted sesame oil for aroma.
Serve and Store
- Serve immediately. Divide into bowls and sprinkle with sesame seeds and extra scallions if desired.
- Store leftovers. Cool completely, then transfer to an airtight container and refrigerate for up to 4 days. Reheat in a skillet over medium heat for best texture.
- Pro tip: If reheating in the microwave, add a splash of water and cover briefly to keep the cauliflower from drying out.
Notes
Nutritional Value (per serving):
- Calories: ~280 kcal
- Protein: 28g
- Fat: 15g
- Carbohydrates: 8g
- Fiber: 3g
- Net Carbs: 5g
- Sodium: 650mg