Cauliflower Fried Rice Recipe – Low Carb

cauliflower fried rice recipe

You’ve probably missed eating rice if you are on any form of low carb diet or the keto diet. but, this cauliflower fried rice recipe will satisfy your cravings without ruining your diet.

Made with vegetables, soy sauce, garlic, sesame oil, and eggs, this cauliflower fried rice will keep you full and satisfied. You can eat this by itself or as a side with your favorite low-carb dish.

Related reading: Low Carb Broccoli Rice Versus Cauliflower Rice

This cauliflower fried rice recipe from Nicky of Kitchen Sanctuary is so quick and easy to prepare. With its delicious taste, everyone in the family is guaranteed to love it.

Recipe notes

If you find grating or processing cauliflower a bit of a chore you can buy ready riced cauliflower either fresh or frozen from the supermarket.

Cauliflower is a wonderful vegetable for your health so it’s a pity that it’s disliked by so many. Admittedly it’s rather bland and uninteresting if you have it plain but there are plenty of ways to jazz it up as it this riced cauliflower dish, these Cauliflower Makhani Bites or these Amazing Cauliflower Wraps.

A detox veg

It’s a cruciferous vegetable and as such is good for your liver. For one it contains indole, a
natural compound, which can help prevent and treat a fatty liver.

Like other cruciferous vegetables cauliflower also contains a number of important nutrients that support liver detoxification. This is important these days as we get bombarded by so many toxins in our daily lives.


The dish contains about 9 grams net carbs per serving. If you are following a ketogenic diet and want to lower the carbs then I suggest omitting the peas or reducing them. You could replace them with some chopped celery or fold in some chopped spinach or asparagus tips towards the end of cooking.

Related reading: What Are the Best Low Carb Vegetables?

I have tweaked the recipe a little to include avocado oil or sesame oil in place of just “vegetable oil” as in the original recipe. Nicky doesn’t specify which oil she used but supermarket vegetable oils have usually been processed which strips them of all their health benefits.  You could of course use ghee or coconut oil which are all keto friendly.

Related reading: Best Fats To Eat On A Low Carb Diet

I always use Redmond Real salt now which, unlike regular sea salt, I’m told does not contain any of those abominable plastic microfibers that are everywhere now. Researchers have found that we are even breathing them in. No one knows yet what they will do to us but it won’t be anything good that’s for sure.

I’ve also changed the soy sauce to Tamari which is gluten free. Fortunately most brands of soy sauce contain no more than 1g of net carbs for each 1 tablespoon serving but I do think it’s better to avoid gluten.

Related reading: What are net Carbs and Why Are They Important?

If you’re looking for a more substantial cauliflower rice dish then you can add some chicken to it. You can follow this tasty low carb Cauliflower Fried Rice with Chicken recipe.

Or for pizza lovers try this recipe for a Cauliflower Pizza Crust.

Cauliflower Fried Rice Recipe


Serves 4 as side dish

  • 300 grams cauliflower or 1 large grated cauliflower (about 3 cups when grated)
  • 2 tbsp avocado, ghee or coconut oil
  • 1 garlic clove
  • 1 onion, diced and peeled
  • 115 g frozen peas
  • 1 red bell pepper
  • 2 organic/pastured eggs
  • ½ tbsp sesame oil
  • 2 tbsp dark Tamari soy sauce
  • 1 tsp organic lemon juice
  • ¼ tsp Redmond Real salt
  • ½ bunch of chopped spring onions (scallions) for garnishing


1. Grate or process the cauliflower to produce about three cups of cauliflower rice.
2. Next, in a wok heat oil over medium heat and cook the onion stirring regularly until it softens.
3. Add the chopped red pepper, peas, and garlic. Stir while cooking for another two minutes.
4. Next, add the sesame oil, then the cauliflower rice and increase the heat to high.
5. Toss all ingredients together using a spatula and make sure the cauliflower rice doesn’t stick to the bottom of the pan.
6. After about 3 to 4 minutes, push the cauliflower rice to one side. Add the eggs to the pan in the space you’ve made and add a splash of soy sauce to them.
7.  Place the area where the eggs are directly over the heat so they will cook. Using the spatula mix the eggs until they are lightly scrambled but keep them a little runny.
8. Now mix them with the cauliflower rice. Add the remaining soy sauce and sprinkle with the salt. Mix well together.
9. Add the lemon juice and stir. Taste the cauliflower to determine if more lemon juice or salt is required.
10. Place the mixture in serving dishes and garnish with chopped spring onions before serving.

Here’s Nicky’s video demo of how to cook this cauliflower fried rice recipe.


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