Keto Cauliflower Fried Rice (Healthy & Low Carb)
If you miss rice while following a ketogenic diet, this keto cauliflower fried rice recipe will quickly become one of your favorites. It delivers the familiar texture and flavor of classic fried rice without the high carbs that can break ketosis.
Cauliflower rice is one of the most popular low-carb substitutes because it absorbs flavors well and cooks quickly. This recipe is perfect for lunch, dinner, or meal prep and pairs beautifully with chicken, shrimp, or eggs.
Why Cauliflower Rice Is Perfect for Keto
Traditional white rice is very high in carbohydrates, making it unsuitable for keto. Cauliflower, on the other hand, is naturally low in carbs and calories while being rich in fiber and nutrients.
Benefits of keto cauliflower fried rice include:
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Supports ketosis
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Low net carbs
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Quick cooking time
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Highly customizable
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Suitable for vegetarian keto
Ingredients
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1 medium cauliflower (grated or food-processed)
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2 eggs
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2 tablespoons olive oil or butter
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2 cloves garlic (minced)
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2 tablespoons soy sauce or coconut aminos (low carb)
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Green onions (chopped)
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Salt and pepper to taste
Optional add-ins:
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Chicken
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Shrimp
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Bell peppers
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Mushrooms
How to Make Keto Cauliflower Fried Rice
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Wash and dry the cauliflower, then grate it into rice-sized pieces.
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Heat olive oil in a large pan over medium heat.
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Add garlic and sauté for 30 seconds.
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Add cauliflower rice and cook for 5–6 minutes, stirring frequently.
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Push rice to one side and scramble eggs in the same pan.
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Mix eggs into the cauliflower rice.
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Add soy sauce, green onions, salt, and pepper.
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Stir-fry for another 2 minutes and serve hot.
Nutritional Information (Approximate)
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Net Carbs: 4g per serving
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Fat: Moderate
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Protein: Moderate
This makes it a perfect low carb keto dinner or lunch.
Pro Tips for Best Flavor
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Do not overcook cauliflower (prevents mushy texture)
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Use high heat for stir-fry effect
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Drain excess moisture if needed
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Add sesame oil for extra aroma
Frequently Asked Questions
Is cauliflower rice keto-friendly?
Yes, it is one of the best keto rice substitutes.
Can I freeze cauliflower fried rice?
Yes, but fresh tastes best.
Does it taste like real rice?
The texture is similar and absorbs flavors very well.
Final Thoughts
This keto cauliflower fried rice recipe is a must-have for anyone on a low-carb or keto lifestyle. It’s quick, healthy, and incredibly versatile.
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Also Read:
Gochujang Salmon Rice Bowl (Quick & Easy Recipe)
Keto Avocado Egg Breakfast Recipe (Easy, Healthy & Low Carb)
Easy Keto Chicken Salad Recipe (Low Carb & High Protein)
Keto Cauliflower Fried Rice Recipe (Easy Low Carb Rice Alternative)