Cauliflower Fried Rice Recipe KETO HEALTHY EASY |

This cauliflower fried rice recipe is low carb, keto-friendly, and healthy! It’s a great way to use up any leftover vegetables.

Cauliflower fried rice is a delicious, healthy and easy keto recipe. It’s also low carb, gluten-free and paleo friendly. Read more in detail here: keto cauliflower fried rice recipe.

Have you tried our recipe for cauliflower fried rice? It’s a fantastic healthy cauliflower rice that has the feel of normal rice but none of the carbohydrates. Cauliflower-Fried-Rice-Recipe-KETO-HEALTHY-EASY

Recipe for Cauliflower Fried Rice that is both healthy and delicious.

Okay, so that’s not rice, but it certainly tastes like it! If you’re searching for a healthy fried rice dish, this is a great option. And a chicken cauliflower fried rice variation was requested by so many of you! You may add additional flavor by using chicken thigh meat or substituting shrimp or healthy tofu. Whatever you do, you’ll be amazed at how much you don’t miss the starchy rice.

Cauliflower Fried Rice Recipe (Video)


Cauliflower Fried Rice is a kind of fried rice made using cauliflower.

There is no rice in this fried rice dish since it utilizes minced cauliflower. The “rice” portion is made entirely of cauliflower, and when cut into little pieces, the cauliflower mimics rice. After sautéing it, the texture is so similar to rice that you won’t miss the real thing at all! Cauliflower replaces rice in this dish, making it low-carb and healthy. The tiny cauliflower pieces have a similar bite and feel to rice. It’s a delicious paleo dish that’s minimal in carbs yet still filling.

What Is Cauliflower Fried Rice and How Do I Make It?

  • The key is to keep the cauliflower firm and not overcook it to mush.
  • Another important aspect is to hand-mince it to get the desired texture.
  • You may also use a food processor, but be careful not to overprocess the cauliflower or it will get mushy.
  • It should work well if you use frozen cauliflower rice from the freezer area. Bags of “riced cauliflower” or “cauliflower rice” may be found in the freezer department of stores.
  • In the recipe box below, you’ll find all of the recipe specifics and step-by-step pictures.




How Do You Make Cauliflower Rice? 

Time spent in the kitchen is made much more pleasant with the right equipment. Here are a few of my favorites for creating fresh, not frozen, riced cauliflower.


Food Processor: Our preferred food processor for home use is this one, which is linked here. It strikes a good compromise between the typical recipe’s usable size and the amount of storage space required.

1632467674_553_Cauliflower-Fried-Rice-Recipe-KETO-HEALTHY-EASY Hand-cutting the cauliflower ensures that it retains a nice bite and does not go mushy. Another important aspect is to hand-mince it to get the desired texture. You may also use a food processor, but be careful not to overprocess the cauliflower or it will get mushy. A decent knife should be in every kitchen.

1632467676_103_Cauliflower-Fried-Rice-Recipe-KETO-HEALTHY-EASY Grate the cauliflower: To achieve the rice texture, grate the cauliflower! Get the box grater out and start grating.


Pre-cut and bagged: You may get pre-cut cauliflower in bags from your frozen food department.


Before and after pictures! The food processor may be found here.


Here Are Some More Fantastic Quick & Easy Recipes

This recipe was first published in 2019 and then updated with new pictures in 2020.


“Fried Rice” with Cauliflower

15 minutes to prepare

Time allotted: 30 minutes

Although we like the texture of hand-minced cauliflower, it may also be minced in a food processor or purchased pre-minced. If you use a food processor, take cautious not to overprocess the cauliflower or it may turn mushy when cooked. You may use whatever cooked protein you want: tofu, chicken, shrimp, steak, etc.) Before adding the raw “riced” cauliflower, sauté them.

  • 2 lbs. of cauliflower (910g)
  • a single big egg
  • 2 Tablespoons (30ml) frying oil, divided
  • 1/2 medium chopped onion
  • 2 garlic cloves, minced
  • (60ml) 1/4 cup chopped frozen or fresh carrots (optional)
  • 1/4 cup peas, frozen or fresh (60ml)
  • 2 tbsp soy sauce (30 ml) *tamari may be used if you’re gluten-free.
  • a half teaspoon of sesame oil
  • to taste, freshly cracked black pepper
  • 2 diced green onions
  • kosher salt to taste (optional)
  • kale, celery, broccoli, corn, spinach, and other optional veggies
  • Other choices include shrimp, tofu, pork, and beef
  • Remove the leaves and extra stem from a cauliflower head if used. Because the cauliflower will shrink as it cooks, mince it into very tiny crumbled bits, about the size of rice or bigger. You can get this texture using a food processor, but be cautious not to overprocess the cauliflower or it may turn mushy. To achieve the tiny texture, we like to manually mince everything, so it stays firm when cooked. 

  • Preheat a large skillet over high heat. Add the onion and garlic once the oil has been added. Cook for 1-2 minutes, or until soft and transparent.

  • Add the cauliflower and cook until it is nearly cooked, but not mushy soft. Stir in the peas and carrots until well mixed. Cook for approximately 2 minutes if using fresh carrots; otherwise, go on to the next step.

  • Combine the beaten egg, soy sauce, sesame oil, and black pepper in a mixing bowl. Stir until the egg has coated and cooked all of the cauliflower.

  • Taste and add more kosher salt if necessary. Stir in the green onions until everything is well mixed. Warm the dish before serving.


127 calorieskcal, Carbohydrates: 11g, Protein: 6g, Fat: 8g, Saturated Fat: 1g, Cholesterol: 42mg, Sodium: 474mg, Potassium: 603mg, Fiber: 4g, Sugar: 4g, Vitamin A: 109IU, Vitamin C: 90mg, Calcium: 54mg, Iron: 1mg, Vitamin A: 109IU, Vitamin C: 90mg, Calcium

Course Description: Main Course

Keto, Low Carb, Paleo, and Vegetarian cuisines

Calories: 127



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KETO CAULIFLOWER FRIED RICE RECIPE – This cauliflower fried rice is a healthy and easy recipe that is low carb, gluten free, and keto friendly. Reference: keto cauliflower fried rice with bacon.

Frequently Asked Questions

Is cauliflower rice good for Keto?

Cauliflower rice is not a part of the ketogenic diet.

Why is my cauliflower fried rice soggy?

If youre using a non-stick pan, you may need to use less oil.

How many carbs are in cauliflower rice?

There are 2.4 grams of carbohydrates in one cup of cauliflower rice, which is the equivalent to about 8.5 grams of carbs.

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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.