Keto fried rice with cauliflower might sound too good to be true, but I promise you this grain-free version delivers all the satisfaction of traditional fried rice without the carb crash.
After years of trying to perfect this recipe, I’ve cracked the code to getting that perfect rice-like texture without the mushiness that plagues most cauliflower rice attempts.
Quick Keto Cauliflower Fried Rice – Ready in 15 Minutes
KEY INFO
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes
Servings: 4
Difficulty level: Easy
Dietary tags: Keto, low-carb, gluten-free, grain-free, vegetarian
EQUIPMENT NEEDED
- Food processor or box grater
- Large skillet or wok
- Sharp knife and cutting board
- Small mixing bowl
- Measuring spoons
Simple alternatives:
– No food processor? Use a box grater – takes 3 extra minutes
– No wok? A deep non-stick pan works perfectly
– Buy pre-riced cauliflower to skip the prep entirely
INGREDIENTS
- 1 large head cauliflower (680g/1.5 lbs) or 340g/12 oz pre-riced
- 2 tbsp sesame oil (or olive oil)
- 3 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1 medium carrot, diced (150g/5 oz) [sub: red bell pepper]
- 3 spring onions, sliced (white and green parts separated)
- 60g/1/2 cup frozen peas (optional)
- 2 large eggs, whisked
- 2 tbsp soy sauce (30ml) [sub: tamari or coconut aminos]
- Salt and black pepper to taste
- 1 tsp toasted sesame oil (optional, for finishing)
METHOD
- Rice your cauliflower by pulsing florets in a food processor until they resemble rice grains – work in batches to avoid mush.
- Heat the oil in your largest skillet or wok over medium-high heat until shimmering.
- Build your flavor base by adding garlic, ginger, and white parts of spring onions. Cook for 1 minute until fragrant but not brown.
- Add the harder vegetables – toss in diced carrot and peas. Stir-fry for 2-3 minutes until carrots start to soften.
- Add cauliflower rice and spread it out in the pan. Let it cook undisturbed for 2 minutes, then stir and cook for another 3–4 minutes until tender but still with slight bite.
- Push everything to one side of the pan and pour in whisked eggs. Scramble until just set – about 2 minutes.
- Mix everything together and add soy sauce, green parts of spring onions, and season with salt and pepper.
- Finish with sesame oil if using, give one final toss, and serve immediately.
CRUCIAL TIPS
- Don’t overcrowd the cauliflower – rice it in small batches or it turns to mush
- Keep the heat high – this prevents soggy, watery rice
- No lid needed – you want moisture to evaporate, not steam
- Taste and adjust – cauliflower needs more seasoning than regular rice
Storage: Keeps in the fridge for 3 days in airtight containers. Freezes for up to 1 month.
Scaling: Double the recipe easily – just use your biggest pan or cook in two batches.
Common mistakes: Overprocessing cauliflower (pulse, don’t blend), cooking on too low heat (creates mush), and underseasoning (cauliflower is bland without proper salt and umami).
Protein variations: Add cooked prawns, diced chicken, or cubed tofu in step 6 before the eggs.
I stumbled onto this recipe during my first attempt at keto five years ago. My initial tries were disasters – mushy, flavorless rice that made me miss takeaway terribly. The breakthrough came when I realized cauliflower rice needs to be treated more like a stir-fry vegetable than actual rice.
The secret is high heat and minimal stirring.
Think of Gordon Ramsay’s approach – get that pan ripping hot, don’t fiddle with the ingredients too much, and season generously. This isn’t the time for gentle cooking.
Why This Recipe Works
The magic happens when you stop treating cauliflower like a delicate flower. High heat creates those slightly charred edges that mimic wok hei. Separate cooking zones in your pan mean eggs stay fluffy while vegetables get properly caramelized.
Most people fail because they:
- Process cauliflower into powder instead of rice-sized pieces
- Cook everything on medium heat (recipe for mush)
- Add too much liquid too early
- Skip the aromatics that build proper flavor
Make It Your Own
- Thai style: Swap soy sauce for fish sauce, add lime juice and chili flakes
- Mexican twist: Use cumin, paprika, and finish with cilantro and lime
- Protein boost: Scramble in extra eggs or add leftover roasted chicken
- Vegan version: Skip eggs, double the vegetables, use coconut aminos
This recipe has become my go-to weeknight dinner when I’m craving comfort food but staying low-carb. My non-keto friends request it regularly, which tells you everything about how satisfying it is.
The best part?
You can prep the cauliflower rice in bulk and freeze it in portions.
Weeknight dinner becomes a 10-minute affair.
Pro tip from my kitchen: Make extra and use it as a base for breakfast bowls topped with fried eggs and sriracha. Game changer.
