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Keto Cauliflower Fried Rice Recipe, Low Calorie, Low Carb – swap the regular starchy white rice in this Asian favorite take out with homemade cauliflower rice.

Keto Cauliflower fried rice in a speckled bowl

This Keto cauliflower rice is great for a healthy  side dish or a light and nutritious meal.

A while back, I shared with you this Quinoa Fried Rice.

Most of you loved it.

Since I’ve recently started my low carb, low sugar journey, I thought it is time to share with you this easy, simple to make Keto Cauliflower Fried Rice.

This Keto cauliflower rice comes together in less than 30 minutes and is perfect to make in advance and for meal prepping.

When trying to incorporate a certain way of eating into my lifestyle, I usually have to plan and prep foods in advance.

This also means that these foods should be quick to make, with easy to find ingredients. This Keto cauliflower fried rice definitely matches the criteria.

I love cauliflower and so does my family.

If you are looking for more delicious cauliflower recipes, you may want to try these Cheesy Cauliflower Patties, Cauliflower Cheese Soup Low Carb Recipe or these Roasted Cauliflower and Parmesan Zucchini Noodles.

What is the difference between regular fried rice and cauliflower fried rice?

Well, cauliflower rice is not technically rice, but it is a low carb, lower calorie substitute for both brown and white rice.

Cauliflower has 25 calories per cup vs. 218 for a cup of cooked brown rice.

If you are watching carbs as I currently am, cauliflower has 5 g vs 45 g for a cup of brown rice.

One pound of cauliflower yields about 4 cups of cauliflower rice.

Keto low carb cauliflower rice in a wooden spoon

How do you make Keto cauliflower fried rice?

There are three main ways to make cauliflower rice and of course I prefer the laziest one.

  • Using a food processor – you place the raw cauliflower florets in it and (using the chopper attachment) pulse a few times, until it resembles small crumbs.
  • You can use a knife and finely chop the cauliflower into very small pieces.
  • You can use a bow grater (be careful not to ruin your nails!!!) to grate the cauliflower. This is my least favorite method!

Of course you can purchase bags of cauliflower rice at stores like Target and Whole Foods.

How do you cook cauliflower rice?

You basically sautee (or pan fry), stirring frequently, the cauliflower rice with some other veggies, meats or just herbs. It cooks quickly and does not release water.

What to use keto cauliflower rice for?

It is perfect for “grain free, low carb” grain bowls, basically not grain in them!

Lightened up versions of dishes like chicken and rice.

Burrito bowls, salads and this keto cauliflower fried rice.

What ingredients do you need to make keto cauliflower rice?

I used sesame oil, peas, carrots, onions and garlic.

Also scrambled eggs, topped with green onions and some sesame seeds.

Added some soy sauce as well. You can add protein of your choice like chicken, seafood or beef.

Keto cauliflower fried rice in a ceramic skillet
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Keto low carb cauliflower fried rice in a bowl
5 from 3 votes

Keto Cauliflower Fried Rice Recipe, Low Calorie, Low Carb

Keto Cauliflower Fried Rice Recipe, Low Calorie, Low Carb – swap the regular starchy white rice in this Asian favorite take out with homemade cauliflower rice. This Keto cauliflower rice is great for a healthy  side dish or a light and nutritious meal.
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Servings: 6



  • 2 tbsp sesame oil, or olive oil, divided
  • 2 eggs, large, beaten
  • 1/4 cup diced onion
  • 2 cloves garlic
  • 1/2 cup peas, frozen would work
  • 1/2 cup carrots, can use more if you’d like
  • 1 medium head of cauliflower
  • 3 scallions, green part only
  • 3 tbsp soy sauce or Tamari
  • 1 tsp sesame seeds


  • Cut cauliflower into florets. Wash and dry. Place in a food processor (work in batches) and pulse 6-7 times, until the cauliflower gets the texture of couscous. Don’t leave the pieces too big and don’t over process.
  • Heat 1 tbsp of the oil in a large skillet over medium heat. Add the beaten eggs, let them cook for 1 minute, then scramble, cook for 1-2 more minutes, then remove and transfer to a plate.
  • Add the remaining oil to the skillet. Add the onion and garlic, cook for 2 minutes, stirring frequently, being careful not to burn them. Add the carrot and peas, cook for for 2-3 more minutes. 
  • Add the cauliflower. Turn the heat to medium-high and cook for 5 more minutes, stirring frequently. Add the soy sauce. Add the eggs. Cook for 1 more minute, then transfer to a bowl. Top with scallions and sesame seeds (optional)


Calories: 84kcal, Carbohydrates: 4g, Protein: 2g, Fat: 6g, Saturated Fat: 1g, Cholesterol: 54mg, Sodium: 30mg, Potassium: 110mg, Fiber: 1g, Sugar: 1g, Vitamin A: 2015IU, Vitamin C: 7.4mg, Calcium: 24mg, Iron: 0.6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Side Dish
Cuisine: American
Tried this recipe?Mention @cookinglsl or tag #cookinglsl!

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Hi! I'm Mira.

I share simple, mostly low-carb and Keto recipes, that don't take a lot of time to make and use mostly seasonal, easy to find ingredients. I'm a supporter of healthy eating, but you'll also find some indulgent treats too.

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  1. I loved your quinoa version and now your cauliflower fried rice sounds even better! Such a delicious recipe, Mira! I just reshot photos of my regular fried rice the other day, so now I need to try your version. Sounds perfect for dinner!

    1. Hi Corrie,
      The cauliflower rice cooks relatively quickly, so I’d just make sure I cook the chicken first, set it aside while the rice is cooking and add it at the end. Hope this helps!

    1. Yes, either defrost, or cook from frozen with a little water. Allow extra cooking time if you use frozen, not defrosted.