Keto Cauliflower Fried Rice Recipe (Better Than Takeout)

This Keto Cauliflower Fried Rice delivers the savory flavor and satisfying texture of takeout-style fried rice without using traditional rice. It’s made with cauliflower rice, scrambled eggs, vegetables, and a simple coconut aminos sauce, all cooked in one skillet in about 25 minutes.

Serve it as a low-carb side dish or add chicken, shrimp, steak, pork, or tofu for a more filling meal.

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Why You’ll Love This Keto Cauliflower Fried Rice

• Ready in about 25 minutes
• Made in one skillet
• Approximately 5 net carbohydrates per serving
• Easy to customize with your favorite protein
• Great for meal prep and weeknight dinners
• Works with fresh or frozen cauliflower rice
• Naturally gluten-free when prepared with certified gluten-free ingredients

Ingredients You’ll Need

Exact measurements are included in the recipe card below.

Cauliflower rice: Use approximately four cups of fresh or frozen cauliflower rice. Fresh cauliflower usually creates the best texture, but frozen works well when excess moisture is removed.

Eggs: Scrambled eggs add protein and recreate the texture of traditional fried rice.

Avocado oil: Its neutral flavor and higher smoke point make it suitable for cooking the vegetables over medium-high heat.

Onion and garlic: Create a savory base for the recipe.

Green beans: Chopped green beans replace the peas commonly used in fried rice while keeping carbohydrates lower.

Carrots: A small amount adds color and sweetness. They can be reduced or omitted for a stricter low-carbohydrate version.

Coconut aminos: Adds salty, savory flavor with a touch of sweetness. Brands vary in carbohydrates and sodium, so check the label.

Sesame oil: Adds the familiar toasted flavor associated with fried rice. A little goes a long way.

Rice vinegar: Brightens the sauce and balances the richer flavors.

Green onions: Add freshness and mild onion flavor at the end.

Optional Protein Add-Ins

Turn this side dish into a complete meal by adding:

• Diced cooked chicken
• Cooked shrimp
• Thinly sliced steak
• Pulled pork
• Chopped bacon
• Rotisserie chicken
• Firm tofu

Use approximately 1½ to 2 cups of cooked protein, or 1 pound of shrimp.

Recommended Kitchen Tools

Useful tools for this recipe include:

• Food processor
• Large nonstick skillet or wok
• Chef’s knife
• Cutting board
• Silicone spatula
• Small mixing bowl
• Airtight meal-prep containers

How to Make Cauliflower Rice

Skip this section when using pre-riced cauliflower.

1. Prepare the Cauliflower

Wash and thoroughly dry one large head of cauliflower.

Remove the leaves and thick center stem, then cut the cauliflower into florets.

2. Process Into Rice

Add the florets to a food processor in batches.

Pulse several times until the pieces resemble grains of rice. Avoid running the processor continuously, which can turn the cauliflower into a wet paste.

3. Remove Excess Moisture

If the cauliflower seems damp, spread it over a clean kitchen towel or paper towels and gently pat it dry.

You’ll need approximately four cups for this recipe.

How to Make Keto Cauliflower Fried Rice

1. Prepare the Sauce

Whisk together the coconut aminos, sesame oil, rice vinegar, garlic powder, and ground ginger.

Set aside while you prepare the fried rice.

2. Cook the Eggs

Heat one tablespoon of avocado oil in a large skillet or wok over medium-high heat.

Add the beaten eggs and scramble just until set. Transfer them to a clean plate and set aside.

3. Sauté the Vegetables

Add the remaining tablespoon of oil to the skillet.

Add the diced onion, carrots, and green beans. Cook for three to four minutes, stirring frequently.

Add the minced garlic and cook for approximately 30 seconds, just until fragrant.

4. Add the Cauliflower Rice

Add the cauliflower rice and spread it evenly across the skillet.

Cook for five to seven minutes, stirring occasionally, until it is tender but not mushy.

Letting the cauliflower sit undisturbed for short periods helps some of the pieces brown slightly.

5. Add the Sauce

Pour the prepared sauce over the cauliflower rice.

Stir well and cook for another one to two minutes, allowing the cauliflower to absorb the flavor.

6. Finish and Serve

Return the scrambled eggs to the skillet.

Add the sliced green onions and any cooked protein you’re using. Toss until everything is combined and heated through.

Taste before adding salt because coconut aminos can already contain a significant amount of sodium.

Serve immediately.

Tips for the Best Cauliflower Fried Rice

Remove excess moisture. Wet cauliflower steams in the pan and can become mushy.

Use a large skillet. Overcrowding traps steam and prevents browning.

Cook over medium-high heat. Higher heat helps create a texture closer to traditional fried rice.

Don’t overprocess fresh cauliflower. Pulse it just until it resembles rice.

Add garlic near the end of sautéing. Garlic can burn quickly over higher heat.

Use pre-cooked protein. This keeps the cooking time short and prevents the vegetables from becoming overcooked.

Easy Variations

Keto Chicken Fried Rice

Add 1½ to 2 cups of diced cooked chicken with the eggs at the end.

Keto Shrimp Fried Rice

Cook one pound of peeled shrimp in the skillet before scrambling the eggs. Remove the cooked shrimp and return it during the final step.

Keto Bacon Fried Rice

Cook four to six slices of chopped bacon first. Use a small amount of the rendered fat in place of some of the avocado oil.

Keto Steak Fried Rice

Add thinly sliced cooked steak during the final two minutes of cooking.

Vegetarian Cauliflower Fried Rice

Leave out the meat and add mushrooms, zucchini, broccoli, or diced bell pepper.

How to Store and Reheat Leftovers

Allow leftovers to cool, then transfer them to an airtight container.

Refrigerate for up to four days.

For the best texture, reheat the fried rice in a skillet over medium heat for three to five minutes. Add a small amount of oil if the skillet looks dry.

The microwave can also be used, but longer heating may soften the cauliflower.

Can You Freeze Cauliflower Fried Rice?

Yes, although the cauliflower may be slightly softer after thawing.

Freeze cooled portions in airtight containers for up to three months. Thaw overnight in the refrigerator and reheat in a skillet.

Frequently Asked Questions

Can I use frozen cauliflower rice?

Yes. Cook it directly from frozen or thaw it first, depending on the package instructions. Drain or cook away as much excess moisture as possible.

Is cauliflower fried rice keto-friendly?

It can fit into a keto or low-carbohydrate eating plan when made with low-carb vegetables and a sauce without significant added sugar. Always check the labels on coconut aminos and other packaged ingredients.

Can I make it without eggs?

Yes. Simply omit the eggs or replace them with crumbled tofu for an egg-free variation.

Can I use soy sauce instead of coconut aminos?

Yes, but soy sauce contains soy and may be saltier. Use certified gluten-free tamari when gluten is a concern.

Why did my cauliflower rice turn mushy?

The cauliflower may have contained too much moisture, been processed too finely, or cooked for too long. A large, hot skillet helps excess moisture evaporate.

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