Cauliflower Fried Rice (Gluten Free And Keto Friendly!)

I don’t know about you, but I have a very hard time sticking to a diet. Even if I try to get on a diet, my body doesn’t seem to respond to it. I’ve tried low carb, low fat, and Keto. But I’m always left unsatisfied and hungry. That’s why I’ve decided to create this cauliflower fried rice recipe. It’s a great dish to eat if you’re following a keto diet, or if you’re looking for a healthy low carb recipe to add to your meal plan. But, if you want to just eat this cauliflower fried rice recipe and not worry about dieting, it’s also great for you.

In this blog post we will make a flavorful , fluffy , gluten free and keto friendly cauliflower fried rice recipe . For those who are new to keto, we will show you how to make keto friendly recipes which will help to make your transition to a healthy living easier.

This cauliflower fried rice recipe is super simple and it’s ready in less than 30 minutes. It has a rich flavour from the coconut oil and turmeric, and the cauliflower is fried to perfection. The dish is gluten free, keto friendly and low fat.. Read more about keto fried cauliflower rice and let us know what you think.

Who doesn’t like a steaming bowl of fried rice topped with a salted egg, properly cooked vegetables, and crispy but soft rice grains? If you haven’t already started drooling, the soy sauce and sesame oil will certainly do so! This dish will be wonderful whether you prepare it for the first time or the fifth time. What could be better than tasting like the genuine thing for a third of the carbs?

overhead of finished rice in a cast iron skillet

There will be no more Chinese take-out.

Let’s face it: we all miss takeout, particularly Chinese cuisine, and that’s just OK. So, what exactly is a takeout order? You contact a restaurant, make your order, wait anywhere from 35 to 90 minutes, and then eat greasy, overcooked, and often sub-par cuisine before collapsing into a food coma full with remorse. Does this ring a bell?

With our Fried Cauliflower Rice, you can personalize your “take-out” and enjoy a great dinner without feeling guilty! Cooking can be made easy and enjoyable regardless of your skill level. This dish is extremely wonderful, and you should prepare it as soon as possible because, trust us, no matter how much you put away for later, it will be devoured within minutes.

Fried Cauliflower Rice Recipe

A decent cauliflower rice is a necessity for most low carb meals, from pizza and burritos to fried rice and paella, as almost any keto dieter knows. It creates excellent gluten-free dishes and cooks fast, so you can make cauliflower rice in half the time it takes to prepare regular rice. Whatever you need cauliflower rice for, knowing how to prepare it at home is essential. To prepare cauliflower rice at home, you have a few options:

  1. Grating it– This is a wonderful method to create large rice pieces, but it may also result in tiny ones. For this dish, make sure the grater you choose is large enough to produce large grain rice. We don’t want a huge mound of teeny-tiny bits.
  2. Using a food processor to prepare cauliflower rice at home is by far our favorite method. It’s extremely fast and simple to prepare, so you can have a large batch of rice ready in no time. Pro tip: Don’t process too much cauliflower at once, otherwise the rice on the bottom will get too fine before the things on top.
  3. Purchase it ready-made: Cauliflower rice that has been pre-made is becoming more popular, and it can now be found in virtually every grocery shop. Cauliflower rice is inexpensive at Walmart, Aldi, and Costco, making it simple to prepare fried rice every night of the week.

Whatever method you choose to create your cauliflower rice, you’ll be able to use it in other keto dishes in the future. So get out the food processor and make a large quantity, since this homemade cauliflower rice freezes well for use in future dishes!

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arrangement of ingredients needed to complete the dish

What Vegetables Should Be Used in Fried Rice?

When preparing fried rice, cauliflower is clearly a necessity, but so are the other vegetables. You may use any veggies you like, but we like peas and carrots. Carbohydrate content is greater in peas and carrots than in most other vegetables, with 10 net carbohydrates per cup. If you’d like a more keto-friendly combination, try:

  • Broccoli Florets- In this dish, little bite-sized pieces of broccoli absorb a lot of the sauce.
  • Bell Peppers- A few colorful peppers give the fried rice a wonderful crunch and sweetness that goes well with the sriracha.
  • Green Beans- Frozen green beans may be used as a fast substitute for frozen peas and carrots in this recipe.
  • Celery- We know it seems strange, but combining celery with other veggies may give a nice refreshing crunch to this meal.

Last but not least, this dish should taste great regardless of whatever vegetables you choose. Don’t worry; keep experimenting with different combinations until you find the ideal keto fried rice.

Cauliflower Fried Rice: How to Make the Best

Many low-carb dieters find cauliflower rice to be difficult and untrustworthy. Follow our guidelines for consistently delicious gluten-free cauliflower fried rice.

Crisp it up.

The trick to cooking cauliflower rice is to have it crispy, or at the very least not soggy… Cauliflower and other cruciferous vegetables leak water when they cook. To prevent soggy gluten-free cauliflower rice, cook the rice well to evaporate the water. Once it’s crisp, add the garlic, onion, and vegetables and simmer for another 10 minutes. This maintains the rice crisp and dry, preventing it from becoming mushy.

Getting the Eggs Out

You may be hesitant to add the eggs, but don’t be! You’ll be surprised at how simple it is after you’ve done it. Simply break the eggs into the bottom of the pan one at a time and mix it with the cauliflower rice. Simply mix the soy sauce and sesame oil now. You’ve made low-carb Chinese take-out by garnishing with sesame seeds and/or green onions.

Don’t Cook the Eggs Too Long

The best method to create cauliflower fried rice is with crispy rice and luscious, succulent eggs. If you prepare this dish, be sure to add the eggs last and barely cook them till they are done before adding the soy sauce. It’s preferable to have them slightly undercooked so that they finish cooking when the sauces are added to the stir fry.

Fill with Extra Flavor

Cauliflower fried rice is a healthier version of classic Asian stir-fry meal. Don’t be hesitant to use Asian-inspired spices and seasonings to enhance the taste. Freshly grated ginger, 1/2 teaspoon fish sauce, and a dash of sriracha are our favorites.

adding the eggs in separately to cook them before mixing

Is it possible to use frozen cauliflower rice?

This cauliflower fried rice is often asked whether it can be prepared using frozen cauliflower rice. Yes, it is true! While it is a bit more costly, frozen cauliflower rice will work just as well as homemade cauliflower rice without the hassle. Both choices are keto-friendly and gluten-free, making them ideal for a stir fry. The only difference is that since frozen rice contains more water, it will take a bit longer to cook.

Cauliflower Rice Recipes

We’ve got you covered if you prepared a large quantity of cauliflower rice and are searching for additional dish ideas. Cauliflower rice may be used in a number of recipes, ranging from Asian to Mexican cuisine. Here are a few of our favorite recipes:

These are only a few cauliflower rice dishes; nevertheless, cauliflower rice has a wide range of applications and may even be served as a regular side dish. Try our recipe for Chinese fried rice, but don’t forget to try these other dishes as well!

Coconut Aminos compared. Soy Sauce

You may use either soy sauce or coconut aminos in this recipe. Soy isn’t technically keto since it may induce inflammation. To achieve that salty umami taste without the wheat, we frequently use a gluten-free soy sauce like tamari. This dish may be prepared using reduced sodium soy sauce, but be aware that it may have more carbohydrates than tamari.

Coconut aminos, on the other hand, are produced from the sap of a coconut blossom and make for a delicious keto-friendly dish. However, keep in mind that the natural sugars contribute to a little increase in total carbohydrates. This dish may be made with either soy sauce or coconut aminos, so use whatever you want.

Is it necessary for me to use sesame oil?

Sesame oil is used in both conventional fried rice and this fried rice dish. Sesame oil, particularly toasted sesame oil, provides a lot of taste. It has a distinct taste that you won’t find in any other oil, which is why we recommend using it in any recipe that calls for it. If you don’t have any sesame oil on hand, you may substitute olive oil, but if you truly want to enjoy this dish, you’ll need it!

Serving Suggestions for Cauliflower Fried Rice

This cauliflower fried rice may be served as a main course or as a side dish. If you’re serving this as part of a keto meal, consider combining it with another major protein. Our fried rice is often served with:

  • Kung Pao Chicken on a Keto Diet– This keto kung pao chicken will blow your socks off! It’s sweet, spicy, and much better than takeout!
  • Low Carb Orange Chicken– If orange chicken from Panda Express and fried rice are two of your favorite meals, you’ll enjoy these two recipes combined.
  • Easy Chicken Stir Fry– Everyone enjoys a flavorful meal that takes less than 30 minutes to prepare. This fast and healthy chicken stir fry is prepared with a few vegetables, oil, and chicken.

These are all recipes, but it doesn’t mean you can’t serve this fried rice with whatever protein you choose. We often grill fish such as salmon or tuna that has been coated with sesame seeds for a wonderful Asian meal. Another simple alternative is to roast some chicken thighs or grill some steak.

cauliflower fried rice veggies

Cauliflower Fried Rice Recipe

You don’t need a sophisticated wok or difficult-to-pronounce items to make this meal. Take whatever skillet you have, a few vegetables and eggs, soy sauce, and sesame oil out of the cupboard. That’s all there is to it, we guarantee! It’s time to start cooking after you’ve gathered all of your ingredients.


A cauliflower fried rice dish isn’t complete without cauliflower! You’ll need a cauliflower head that has been riced. This may be accomplished by pulsing a head of cauliflower in a food processor or by purchasing cauliflower that has already been riced. Note that frozen cauliflower rice has more moisture than fresh cauliflower rice, so be cautious not to overcook it. Then you’ll need your vegetables; for that genuine fried rice cauliflower flavor, we added frozen peas and carrots. While it is not required, we suggest having some chopped white onion and minced garlic on hand for added taste. You’ll need oil or ghee to cook with, as well as two eggs to scramble. Finally, for the sauce, gather sesame oil, sesame seeds, and liquid aminos (or soy sauce). Pro Tip: Do you like a little spiciness in your life? For a spicy kick, drizzle with sriracha.

Cauliflower Fried Rice (Cauliflower Fried Rice)

Start by chopping up your cauliflower head and putting the pieces in a food processor. If you don’t have a food processor, a grater or blender can suffice; but, unlike a conventional food processor, these techniques may result in extremely tiny grains.

Once the riced cauliflower is diced, melt the ghee in a pan over medium heat. Place the cauliflower in the heated pan and smooth it down so it covers the whole surface. The riced cauliflower will be somewhat charred and the surplus moisture will be removed using the medium high heat.

Allow approximately 10 minutes of cooking time for the cauliflower rice to brown and crisp. Note: If you want to cook out all of the extra moisture, turn down the heat.

Stir in the peas and carrots, as well as the onion and garlic, and season with salt and pepper. Because cauliflower fried rice has a vegetable basis, it will need additional spices to get the desired taste.

Cook the frozen veggies and cauliflower fried rice for another 5 minutes on high heat. Make care to whisk the mixture every now and then.

It’s now time for the most exciting part: the eggs! Push the cauliflower rice to one side of the pan and use oil or ghee to coat the empty half. Scramble the eggs one at a time, breaking them in one by one. Allow the scrambled eggs to blend into the cauliflower rice and continue cooking together.

When the eggs are fully cooked, stir in the soy sauce and sesame oil. Remove the cauliflower fried rice from the pan and top with sesame seeds and green onions, or sriracha for extra spice. If you like fried rice, you’ll adore this fast and simple cauliflower version.

cauliflower fried rice onions2

Cauliflower Rice for Kids

This dish is one of our favorites, and we’re certain you will as well. It’s delicious, healthy, and simple to make a full dinner using chicken. However, we are aware that some children are very fussy! If you have a fussy eater, try making this dish using half brown rice and half cauliflower rice. They have the same texture and taste as normal rice, but with the additional benefit of cauliflower nutrition. There’s no need to be flawless with kids; instead, take little efforts to help them transition to a healthy diet.

If you’re short on time and looking for a quick supper alternative that’s also kid-friendly, consider adding some cooked chicken thigh to the dish for a full meal. For a simple delicious protein, season the chopped chicken thigh or breast with salt, pepper, garlic, and sesame oil and grill or pan fried it.

Additional Asian Recipes

Looking for some Asian dish ideas to spice up your spice cabinet? Our site is chock-full of Asian cuisine, from soups and stir-fries to heartier main courses. The following are some of our all-time favorite Asian dishes:

  • Keto Egg Roll in a Bowl– If you’ve never had an egg roll in a bowl, you’re missing out. It just takes 20 minutes to prepare and is bursting with flavor.
  • Want more take-out-style recipes? Try this easy sweet and sour pork dish. Our gluten-free, sugar-free, and keto-friendly sweet and sour pork is a must-try.
  • Gluten-Free Potstickers– To keep the wrappers low in carbohydrates, our keto potstickers are prepared using a fathead dough. For the ideal mouthful, they have meat, sauces, and vegetables.
  • Sushi with Low Carbs– We couldn’t have Asian cuisine without sushi! Sushi is very adaptable and delicious when loaded with almost anything. Salmon, tuna, avocado, and cucumber are some of our favorite foods.

Check out our Asian section of the site for even more Asian recipes to discover your ideal dinner.

serving of cauliflower fried rice with chopsticks in a bowl

Cauliflower Fried Rice on the Keto Diet

If you’ve tried this dish, you already know it’s a keeper. If you haven’t tried it yet, we can’t wait for you to do so since it’s something you must do right now! It’s salty and delicious, and the tastes are well balanced. It also takes almost little time to prepare, making it ideal for busy families with fussy eaters who like carbohydrates (where have all my kids gone?). Riced cauliflower has never tasted so delicious. Make this as a side dish or a main meal as soon as possible.

Cauliflower fried rice with chicken. Low carb cauliflower fried rice.

serving of cauliflower fried rice with chopsticks in a bowl

Cauliflower Fried Rice

Make a tasty batch of cauliflower fried rice for your next Asian-inspired meal!

30 minutes in total

4 person servings

153.25 calories per serving

Time to Prepare: 10 minutes

Time to prepare: 20 minutes


  • Place the cauliflower in a food processor and break it up into tiny pieces.

  • Pulse until you have the “rice” consistency you want.

  • Ghee should be heated in a pan over medium-high heat.

  • Place the pulsing “rice” on the pan and spread it out evenly over the whole surface. Allow for 10 minutes of cooking time (cauliflower should color and become crispy).

  • Season with salt and pepper and stir in the rice, onion, garlic, peas, and carrots.

  • Cook and stir for another 5 minutes over medium-high heat.

  • Push the “rice” to one side of the pan, oil the other half, and break two eggs into the empty half.

  • Cook the eggs and “rice” together until the eggs are fully cooked.

  • Mix in the soy sauce and sesame oil well.

  • Remove from heat and sprinkle with sesame seeds. Warm it up and enjoy it!

Nutritional Information

Cauliflower Fried Rice

Per Serving Amount

153.25 calories, 83 calories from fat

daily value in percent*

9.25g14 percent fat

Carbohydrates accounted for 12g4 percent of the total.

4.25 g (17%) fiber

Protein: 7.3 g/15 %

* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.

Side Dish is a course.


Cauliflower fried rice is a term used to describe a dish made using cauliflower.

Psst! Did you make this?Tag us on Instagram!We love seeing what you’ve made! Tag us on Instagram at @keto.connect or leave a comment & rating below.

There you go, my friends. Curated recipe of Cauliflower Fried Rice (Gluten Free And Keto Friendly!), a quick, easy and delicious entree you could make out of the wrapper. So, whether you’re on a keto diet or not, or you just want to eat more vegetables, go ahead and check out my recipe.. Read more about keto cauliflower fried rice with bacon and let us know what you think.

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.