Cauliflower Fried Rice

Cauliflower fried rice is a low-carb take on takeout fried rice for a quick keto dinner. You rice the cauliflower, scramble the eggs, then stir-fry everything hot and fast so it stays fluffy, not soggy.

Quick facts

• Prep 10 min, cook 10 min, total about 20 min
• Servings 2 as main, 4 as side
• Good for keto and low-carb; gluten-free if using tamari

Ingredients

• 1 medium cauliflower about 600g, florets, or 4 cups cauliflower rice, patted very dry
• 2 large eggs, beaten with a pinch of salt
• 1 1/2 cups mixed vegetables, diced, such as peas, carrots, bell pepper and green beans
• 2 Tbsp neutral oil, divided
• 2 garlic cloves, minced, plus 2 green onions, sliced
• 2 Tbsp soy sauce or tamari, plus 1 tsp sesame oil, plus salt and pepper to taste
• Optional: chili flakes and sesame seeds

Method

1. Rice it. Grate the florets on the large holes of a box grater or pulse in a food processor to rice-size grains. Do not puree. Pat very dry with a clean towel.

2. Scramble the eggs. Heat 1 Tbsp oil in a large skillet or wok over medium-high heat. Cook the eggs 60-90 seconds until just set. Remove to a plate.

3. Sizzle the vegetables. Add the remaining oil, then saute the mixed vegetables with the garlic 3-4 minutes until crisp-tender.

4. Fry the cauliflower rice. Add the cauliflower, spread flat, cook undisturbed 2 minutes, then toss 3-4 minutes until tender but not wet.

5. Season. Return the eggs, add the soy sauce or tamari, sesame oil and green onions. Toss 1 minute. Taste and adjust salt and pepper.

6. Serve hot. For meal prep, cool fast and box with a protein.

Keep it fluffy

Dry the rice well, use a hot wide pan, cook in batches and do not cover the pan. If using frozen cauliflower rice, cook from frozen and add 2-3 minutes. Do not thaw first.

Storage and reheating

Keep leftovers in an airtight container in the fridge up to 3 days. Reheat in a hot skillet 3-4 minutes for the best texture. Freezing is not recommended because it goes watery.

Keto fit

No numbers are published here because macros vary by vegetables and sauce. Check your target with our Macro Calculator and Calorie Calculator, and look up your exact ingredients on USDA FoodData Central.

Make it a week

Add this to 2 dinners plus 1 leftover lunch. Plan it in the public planner, browse keto recipes, or pair it with Overnight Oats and Avocado Toast.

FAQ

• Is it keto? Generally yes with low-carb vegetables and sauce. Check labels and your target with the macro calculator.
• Can I use frozen cauliflower rice? Yes, cook it from frozen in a hot pan and add 2-3 minutes.
• Why did mine go soggy? Too much moisture, a crowded pan, or a lid on the pan. Dry the rice, keep the heat high and give it space.