Cauliflower Fried Rice
This cauliflower fried rice recipe transforms cauliflower into a fluffy rice-like texture, while eliminating the typical cauliflower flavor and smell, creating a delicious low carb alternative to traditional fried rice.
4
Servings
109
Calories
5.2g
Fat
7g
Protein
6.8g
Net Carb
10.6g
Total Carbs
Cauliflower fried rice is a go-to keto-friendly alternative to the classic Chinese favorite. By substituting cauliflower rice for regular white rice, you can cut back on the carbs while still delivering on flavor and texture. But with the method used in this fried cauliflower rice recipe, you hardly notice the switch in rice. It’s the perfect low carb side dish to go along with broccoli & beef or keto teriyaki chicken.
This nutritious twist on the classic dish features finely grated cauliflower that mimics the fluffy texture of traditional rice and is speckled with colorful bits of carrot and bell pepper, adding a crunch and vibrancy to each bite. Besides being easy to make, this versatile 20 minute rice side dish can easily turn into a meal by incorporating your favorite protein – tender chicken, succulent pork or juicy beef.
Wanting to make this recipe lower in carbohydrates? Decrease or omit the carrot and bell peppers. Without the carrot and bell peppers, each serving is 5.3 net carbs and 8.4 total carbs.
How to make cauliflower rice taste good
One of the reasons riced cauliflower gets a bad wrap is because it stinks, gets mushy when you cook it and it can give a hint of fruity, gym sock flavor. No wonder people make fun of this pungent cruciferous vegetable.
You shouldn’t have to suffer through eating a bad replacement for traditional medium-grain rice just because it’s keto. With these tips, you can easily make cauliflower rice from frozen cauliflower or fresh that doesn’t stink, doesn’t taste like an old fart, and is fluffy in texture instead of mushy.
Best way to cook cauliflower rice
The secret to making the best cauliflower rice is to cook the rice in a dry skillet. Don’t add any liquid or oil to the skillet. Just let the riced cauliflower cook for several minutes (4-5 minutes) or until all the moisture is cooked out of the keto rice and it has a fluffy, rice-like texture. The moisture is what makes your cauliflower rice mushy. It carries all of the unpleasant cauliflower smell and flavor as well.
Using frozen cauliflower rice
This method is the same if you are using frozen cauliflower from a bag. No need to steam the bag of frozen cauliflower rice in the microwave or stovetop first. Just add the frozen riced cauliflower straight to a dry skillet and cook until fluffy.
Keto Fried Rice Recipe Video
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Fried Cauliflower Rice Ingredients
1 medium head cauliflower or 10 oz bag frozen cauliflower rice - 2 teaspoons sesame oil
- 1 medium carrot, cubed
- 2 cloves garlic, minced
- 1/4 cup finely diced red bell pepper
- 1/4 cup finely diced green bell pepper
- 2 eggs, lightly beaten
- 2 - 2 1/2 tablespoons soy sauce or liquid aminos
- 3/4 teaspoon sweetener of choice
- sliced green onions for garnish
Cauliflower Fried Rice Directions
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Rice the cauliflower (only if using fresh cauliflower)
If using a head of cauliflower, cut the cauliflower into florets and place in a food processor. Pulse until finely chopped and rice-like consistency. Alternatively, cauliflower can be riced using a hand grater.
Ingredients
- 1 medium head of cauliflower
Quick Tip
Don't over process the cauliflower or it will be mushy. -
Cook the carrots
In a large skillet or wok, heat the sesame oil over high heat. Add diced carrots and cook for 2-3 minutes or until slightly tender. Add garlic and cook for 1 minute or until fragrant.
Ingredients
- 2 teaspoon sesame oil
- 1 medium carrot, diced
- 2 cloves garlic, minced
Quick Tip
The carrot and garlic should absorb the majority of the oil. -
Make fluffy cooked cauliflower rice
Add riced cauliflower to the skillet (without adding additional oil) and cook for 5 minutes, stirring frequently. Cook cauliflower rice until most of the moisture is cooked out and the rice is fluffy. If using frozen cauliflower rice, add frozen rice straight to the skillet.
Quick Tip
If you have too much oil in the skillet, remove carrots & garlic and wipe skillet dry before adding raw cauliflower. -
Saute remaining vegetables
Add diced red and green bell peppers. Cook for 3-5 minutes, stirring occasionally until slightly tender.
Ingredients
- 1/4 cup finely diced red bell pepper
- 1/4 cup finely diced green bell pepper
Quick Tip
Feel free to substitute other vegetables in place of bell pepper or omit completely for lower carb option. -
Crack the eggs
Lower the heat to low-medium. Push the rice and vegetables to the sides of the wok or skillet, creating a well. Add beaten eggs to the center and scramble until set. Mix eggs into the vegetables.
Ingredients
- 2 eggs, lightly beaten
Quick Tip
To keep the egg from sticking to the skillet, a teaspoon or two of oil can be added to the well before adding the eggs. -
Stir in the flavor
Add soy sauce or liquid aminos and sweetener. Stir to combine. Taste and adjust seasoning, adding more soy sauce, sweetener or sesame oil if needed. Garnish with sliced green onions.
Ingredients
- 2 - 2 1/2 tablespoons soy sauce or liquid aminos
- 3/4 teaspoon granulated sweetener of choice
Quick Tip
The sweetener only adds flavor and can be omitted if desired.
