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keto cauliflower fried rice

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.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Dinner
Cuisine Asian
Servings 4 servings
Calories 280 kcal

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
Share your thoughts! Rate and comment below if you tried this recipe.
 
Nutrition Disclaimer:
The nutritional information provided on this website is an estimate only and is intended for general guidance. We cannot guarantee its accuracy and recommend consulting a qualified healthcare professional or registered dietitian for personalized nutrition advice.
Keyword keto cauliflower fried rice, keto recipes, low carb meals