Keto Cauliflower Fried Rice

top of page

LowCalPal

Healthy and Delicious meals

Cauliflower has risen to culinary stardom in recent years, especially within the keto and low-carb communities. Its versatile nature allows it to mimic many high-carb foods, making it a favorite substitute for dishes like pizza crust, mashed potatoes, and of course, fried rice. Keto Cauliflower Fried Rice harnesses the power of this cruciferous vegetable, transforming it into a dish that's not only low in carbs but also rich in flavor. By swapping out traditional rice for cauliflower, you get a meal that's lighter on the stomach but still packs a punch in taste. Plus, with the added benefits of fiber and essential nutrients that cauliflower brings, it's a win-win for both taste buds and health. Whether you're on a keto journey or just looking to reduce carbs, this dish offers a delicious way to stay on track without sacrificing the flavors you love.

2 serving(s)

10 mins

20 mins

200 kcal

Yields:

Prep Time:

Cal/Serv:

Total Time:

Approximate Nutritional Info: 15g fat, 8g net carbs, 9g protein

Ingredients

2 cups cauliflower rice (approx. 300g or 10.6 oz.)
1/4 cup diced bell peppers (approx. 40g or 1.4 oz.)
1/4 cup diced onions (approx. 40g or 1.4 oz.)
2 large eggs (approx. 100g or 3.5 oz.)
2 tbsp soy sauce (approx. 30ml)
1 tbsp sesame oil (approx. 15ml)
Salt and pepper to taste

Directions

Heat sesame oil in a skillet.
Sauté onions and bell peppers until softened.
Push veggies to the side and scramble the eggs in the skillet.
Add cauliflower rice and soy sauce. Stir-fry for 5-7 minutes.
Season with salt and pepper and serve.

Notes

Rice Texture: To achieve the perfect "rice" texture, pulse the cauliflower in a food processor until it resembles small grains. Avoid over-processing, or you'll end up with cauliflower mash!
Remove Excess Moisture: Cauliflower contains a lot of water. After "ricing" it, consider using a clean kitchen towel to squeeze out any excess moisture. This ensures a non-soggy fried rice.
High Heat is Key: Cooking on high heat helps to give the cauliflower that authentic fried rice texture and prevents it from becoming mushy.
Seasoning Matters: Cauliflower is a blank canvas. Don't be shy with seasonings! Adjust to your taste, and remember, soy sauce or tamari can be salty, so taste as you go.
Variety is Spice: Feel free to mix in other keto-friendly veggies or proteins. Think bell peppers, chicken, or even shrimp. It's a versatile dish that welcomes creativity.
Fresh vs. Frozen: While fresh cauliflower is great, frozen riced cauliflower can be a time-saver. If using frozen, make sure to thaw and drain any excess water before cooking.
Storage Tips: Keto Cauliflower Fried Rice stores well in the fridge for up to 3 days. When reheating, consider using a skillet to revive its fresh-off-the-stove texture.

By mastering these tips, even beginners can whip up a plate of Keto Cauliflower Fried Rice that rivals any takeout. It's all about understanding the unique nature of cauliflower and using it to your advantage. Happy cooking and enjoy your low-carb culinary journey!