Cauliflower “Fried Rice”

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Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

I make this cauliflower “fried rice” recipe to go on the side with my Instant Pot Beef and Broccoli to make the most of the asian-inspired spices and flavors. Thanks to vegetables, egg and loads of flavor, you can also pair this with simple chicken breast with some added coconut aminos – which is a low carb (and in my opinion, tastier!) alternative to soy sauce for a delicious meal prep recipe that will keep you on track with your macros.

I prefer to buy frozen cauliflower rice because its so simple – I buy a big bag of it at Costco which last me through the month for not only cauliflower fried rice but also all my other keto cauliflower recipes. However, you can easily make your cauliflower rice at home by breaking it up in your food processor.

If you are using frozen cauliflower, just make sure you drain out all the excess water after preparing it – and before adding it to the skillet with the other ingredients. The key to perfect fried rice is to “crisp” or brown the rice (in this case the riced cauliflower) and so you have to make sure it’s as dry as possible or you’ll end up with more of a mash than a fluffy side dish.

Cauliflower Fried Rice

This Chinese-inspired "fried rice" is a low carb and hearty alternative to traditional fried rice.
5 from 2 votes
Course Side Dish
Cuisine Chinese
Servings 4
Calories 161 kcal


  • 2 tablespoons avocado oil
  • 2 large eggs beaten
  • 1/4 cup chopped scallions
  • 2 cloves garlic minced
  • 1/2 tablespoon grated ginger fresh or canned
  • 10 oz riced cauliflower
  • 3 tablespoons coconut aminos
  • 1/4 teaspoon crushed red pepper flakes or to taste
  • 1 teaspoon Swerve granulated sweetener
  • 1/8 teaspoon pink salt
  • 1 /2 cup frozen vegetables - I like asparagus tips peas and carrots
  • 1/2 teaspoon rice vinegar
  • 1/2 teaspoon toasted sesame oil
  • chopped peanuts optional


  • Cook cauliflower rice according to package instructions and then drain VERY WELL in a tea towel to remove as much excess water as possible. This is an important step!
  • Lightly spray a large nonstick skillet with cooking oil and place over medium heat. Add the eggs and a pinch of salt and scramble until the eggs are cooked through. Set aside in a bowl.
  • Add avocado oil to the same skillet (still over medium heat).
  • Add the scallions, garlic, and ginger and cook, stirring consistently for about 3 minutes - until just softened.
  • Add the dry cauliflower, 2 tablespoons of coconut aminos, red pepper flakes, Swerve, and pink salt.
  • Stir and cook for 3 - 4 minutes and then add you vegetables.
  • Cook until the vegetables are warmed and the rice looks "fried" or a bit browned.
  • In a small bowl, whisk together the rice vinegar and sesame oil and add to the skillet along with the eggs.
  • Top with some extra chopped scallions and peanuts.


Calories: 161kcalCarbohydrates: 13gProtein: 6gFat: 10gSaturated Fat: 2gCholesterol: 82mgSodium: 404mgPotassium: 356mgFiber: 3gSugar: 2gVitamin A: 2529IUVitamin C: 41mgCalcium: 47mgIron: 1mg
Keyword cauliflower rice
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