Low-Carb Cauliflower Fried Rice

Fried rice is a beloved dish across various cuisines, but its high carbohydrate content can be a concern for those following low-carb, keto, or paleo diets. Low-Carb Cauliflower Fried Rice is a fantastic alternative that delivers all the flavors and textures of traditional fried rice without the excess carbs. Using cauliflower rice as a substitute for regular rice, this dish is easy to make, nutrient-rich, and incredibly satisfying.

In this comprehensive guide, we’ll cover everything you need to know about making the best cauliflower fried rice, including ingredients, preparation steps, helpful tips, variations, and serving suggestions.

Why Choose Low-Carb Cauliflower Fried Rice?

1. Low in Carbs, High in Nutrients

Cauliflower is an excellent rice substitute because it is naturally low in carbohydrates while being rich in fiber, vitamins, and antioxidants. It provides essential nutrients such as vitamin C, vitamin K, and folate, making it a healthy choice.

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2. Perfect for Various Diets

This dish is ideal for those on low-carb, keto, paleo, gluten-free, or vegetarian diets. By adjusting the ingredients, you can tailor it to meet specific dietary needs.

3. Quick and Easy to Prepare

With minimal prep and a quick cooking time, cauliflower fried rice is a convenient meal for busy days. You can have a delicious, homemade meal ready in under 30 minutes!

4. Great for Meal Prep

It stores well in the refrigerator and can be easily reheated, making it a fantastic meal prep option for the week.

Ingredients for Low-Carb Cauliflower Fried Rice

Base Ingredients:

• 1 medium head of cauliflower (or 4 cups riced cauliflower)
• 2 tablespoons avocado oil or sesame oil
• 2 cloves garlic, minced
• 1 small onion, finely diced
• 1/2 cup carrots, finely diced
• 1/2 cup peas (optional for keto, but adds color and texture)
• 2 eggs, lightly beaten
• 3 tablespoons soy sauce or coconut aminos (for gluten-free/paleo option)
• 1 teaspoon sesame oil (for extra flavor)
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon red pepper flakes (optional for heat)
• 2 green onions, sliced (for garnish)

Protein Additions (Optional):

• 1/2 cup cooked chicken, shrimp, or tofu
• 1/2 cup diced ham or turkey
• 1/4 cup chopped bacon for a smoky flavor

Flavor Enhancers:

• 1 teaspoon grated ginger (adds a fresh, aromatic touch)
• 1 tablespoon rice vinegar (enhances umami)
• 1 teaspoon fish sauce (optional for depth of flavor)

Step-by-Step Cooking Instructions

Step 1: Prepare the Cauliflower Rice

1. Remove the leaves and stem from the cauliflower head.
2. Cut into small florets and place them in a food processor.
3. Pulse until the cauliflower resembles rice-like granules. Be careful not to over-process.
4. If using store-bought cauliflower rice, ensure it’s dry by patting it with a paper towel to remove excess moisture.

Step 2: Cook the Aromatics and Vegetables

1. Heat 1 tablespoon of avocado or sesame oil in a large skillet over medium heat.
2. Add the minced garlic and diced onions, sautéing until fragrant and translucent.
3. Stir in the carrots and peas, cooking for 2-3 minutes until slightly softened.

Step 3: Scramble the Eggs

1. Push the vegetables to one side of the pan.
2. Add the beaten eggs to the empty side and scramble until fully cooked.
3. Mix the eggs with the vegetables to combine.

Step 4: Cook the Cauliflower Rice

1. Add the riced cauliflower to the pan, stirring to combine with the vegetables and eggs.
2. Pour in the soy sauce (or coconut aminos), sesame oil, black pepper, and red pepper flakes.
3. Stir well and let cook for about 5 minutes, allowing the cauliflower to soften while absorbing flavors.

Step 5: Add Protein and Final Touches

1. If using cooked chicken, shrimp, tofu, or bacon, add them now and mix well.
2. Stir in grated ginger, rice vinegar, and fish sauce for an extra flavor boost.
3. Cook for another 2 minutes until everything is well combined and heated through.

Step 6: Serve and Garnish

1. Remove from heat and sprinkle sliced green onions on top.
2. Serve immediately with an extra drizzle of sesame oil if desired.

Tips for the Best Low-Carb Cauliflower Fried Rice

• Don’t Overcook the Cauliflower: Overcooking can make it mushy. Aim for a tender yet firm texture.
• Use a Large Pan: This allows for even cooking and prevents overcrowding.
• Dry the Cauliflower Rice: Excess moisture can make the dish soggy. Pat it dry before cooking.
• Customize to Your Taste: Add more vegetables, swap proteins, or adjust seasonings to suit your preferences.
• Use High Heat: Cooking at high heat helps mimic the texture of traditional fried rice.

Variations to Try

Keto-Friendly Version

• Skip the carrots and peas (higher in carbs).
• Use coconut aminos instead of soy sauce.
• Add more healthy fats like avocado oil or butter.

Spicy Sriracha Fried Rice

• Add 1 tablespoon of sriracha for a spicy kick.
• Top with chili flakes or diced jalapeños.

Garlic Butter Shrimp Fried Rice

• Use shrimp as the protein.
• Cook shrimp in garlic butter before adding to the rice.

Teriyaki Chicken Fried Rice

• Use teriyaki sauce instead of soy sauce.
• Add extra ginger for a sweeter umami flavor.

Serving Suggestions

• As a Main Dish: Serve with a side of stir-fried vegetables or a fresh salad.
• As a Side Dish: Pair with grilled chicken, beef, or seafood.
• With Extra Toppings: Garnish with sesame seeds, chopped cilantro, or a squeeze of lime for added freshness.

Conclusion

Low-Carb Cauliflower Fried Rice is a versatile, nutritious, and delicious dish that makes a fantastic alternative to traditional fried rice. With its low-carb profile, ease of preparation, and customizable nature, it’s a must-try recipe for anyone looking for a healthier yet satisfying meal. Try it out today and enjoy all the flavors without the guilt!

Healthy Recipes

Low-Carb Cauliflower Fried Rice

Print Recipe

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Cooking Method: Stovetop Cuisine: Chinese Courses: Dinner, Lunch

Prep Time 10 mins Cook Time 10 mins Total Time 20 mins Difficulty: Beginner Cooking Temp: 190  C Servings: 4 Best Season: All Seasons

Description

Enjoy a delicious and healthy twist on classic fried rice with this Low-Carb Cauliflower Fried Rice! Packed with fresh vegetables, eggs, and savory seasonings, this quick and easy dish is perfect for a nutritious meal without the extra carbs. Ready in under 20 minutes, it's an excellent choice for keto, paleo, and gluten-free diets.

Ingredients

Cook Mode Cooking Mode Disabled

Scale

1/2x 1x 2x 3x

For the Base:

• 1 medium head cauliflower (about 4 cups)
• 1 tbsp sesame oil
• 2 tbsp olive oil
• ¹⁄₂ cup onion finely diced
• 2 cloves garlic minced
• ¹⁄₂ cup carrots finely diced
• ¹⁄₂ cup bell pepper finely diced
• ¹⁄₂ cup peas (optional, for slightly higher carb version)

For the Protein:

• 2 large eggs beaten
• 1 cup cooked chicken, shrimp, or tofu diced

For Seasoning:

• 3 tbsp soy sauce (or coconut aminos for a gluten-free option)
• 1 tsp ginger grated
• ¹⁄₂ tsp black pepper
• ¹⁄₄ tsp red pepper flakes (optional, for spice)
• 2 tbsp green onions sliced (for garnish)
• 1 tsp sesame seeds (optional, for garnish)

Instructions

Prepare the Cauliflower Rice

1. Remove the cauliflower's leaves and cut it into small chunks. Use a food processor or a box grater to create rice-sized pieces. Avoid over-processing to prevent mushiness.

Sauté the Aromatics

1. Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Add onion, garlic, carrots, and bell pepper, stirring for 3-4 minutes until softened.

Cook the Protein

1. Push the vegetables to one side of the pan and add 1 tbsp olive oil. Pour in the beaten eggs, scrambling them until just set. Stir in the chicken, shrimp, or tofu, cooking for 2 minutes.

Add the Cauliflower Rice

1. Increase heat to medium-high and add the cauliflower rice, stirring to combine. Pour in soy sauce, grated ginger, black pepper, and red pepper flakes. Cook for 5-7 minutes, stirring frequently until cauliflower is tender but not mushy.

Final Touches

1. Remove from heat and mix in green onions and sesame oil. Garnish with sesame seeds before serving.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 269.77kcal

% Daily Value *

Total Fat 15.91g25%

Saturated Fat 3.12g16%

Cholesterol 119.25mg40%

Sodium 778.75mg33%

Potassium 793.57mg23%

Total Carbohydrate 16.38g6%

Dietary Fiber 5.54g23%

Sugars 6.44g

Protein 17.56g36%

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Vitamin A 209.9 IU

Vitamin C 105.39 mg

Calcium 83.93 mg

Iron 2.34 mg

Vitamin D 0.5 IU

Vitamin E 1.84 IU

Vitamin K 41.76 mcg

Thiamin 0.19 mg

Riboflavin 0.33 mg

Niacin 4.59 mg

Vitamin B6 0.63 mg

Folate 128.84 mcg

Vitamin B12 0.32 mcg

Phosphorus 245.79 mg

Magnesium 57.81 mg

Zinc 1.79 mg

* Nutrition information is provided as a courtesy and is an estimate based on available ingredients and serving sizes. Variations in ingredients and portion sizes may affect the actual values. Always consult a nutritionist or healthcare provider for specific dietary advice.

Note

• Storage: Store leftovers in an airtight container for up to 3 days in the refrigerator.
• Make it Spicy: Add sriracha or chili oil for extra heat.
• Vegan Option: Use tofu instead of eggs and chicken.
• Extra Flavor: Stir in a splash of rice vinegar or a drizzle of teriyaki sauce.

Keywords: Low-carb, keto, gluten-free, quick, healthy