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 Keto Cauliflower Fried Rice

Dom Lorenzo
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Forget your regular chicken fried rice — try this low-carb, protein-packed Keto Cauliflower Fried Rice recipe! Loaded with nutritious veggies, tender chicken, and bold seasonings, it’s so flavorful you’ll forget it’s keto. Plus, it’s super easy and ready in less than half an hour. 

Keto fried rice with chicken and veggies served in a white bowl with a fork.
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Why You'll Love This Keto Fried Rice

This keto chicken fried rice is a flavorful, guilt-free meal that's brimming with goodness. Here are four major reasons why you'll love this dish:

  • It's low-carb: By substituting regular white rice with cauliflower rice, we cut the carb content drastically, making it fit for everyone who is following a low-carb diet.
  • It's protein-rich: The addition of chicken, eggs, and mushrooms makes this a balanced, protein-packed dish.
  • It's gluten-free: Since we use glutenless ingredients, this cauliflower rice easily fits gluten-free diets. 
  • It's perfect for meal prep: Since cauliflower rice stores and reheats well, it's perfect for meal prepping on busy weeknights.
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Preparation And Cooking Overview 

Making this delicious cauliflower fried rice with chicken takes just 10 minutes of preparation and 15 minutes of cooking. Just sauté your cauliflower rice with chicken, vegetables, and bold seasoning, and enjoy a quick and healthy meal.

Chef's note

Not only is this dish great for taste and meal prep, but it's also easily customizable. You can treat it as a no-recipe recipe by swapping the vegetables and proteins to suit your preferences. Also, feel free to use your leftover veggies and meat—the choice is all yours! 

  • Prep Time: 10 minutes
  • Cooking Time: 15 minutes
  • Total Time: 25 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

Ingredients For This Keto Cauliflower Fried Rice Recipe

Here are all the ingredients that you will need to make fried cauliflower rice with chicken: 

  • 4 cups cauliflower rice
  • 1 large chicken breast, diced
  • 2 large eggs
  • 2 tablespoons gluten-free soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 2 stalks green onions, sliced
  • 1 medium bell pepper, diced
  • 1 cup cremini mushrooms, sliced
  • Sea salt, to taste
  • Freshly crushed black pepper, to taste

Additional Ingredients

  • Chinese chorizo: Slice some Chinese chorizo and add it to the recipe for an instant “Chinese” flavor.
  • Shredded cabbage: Shred some fresh cabbage and saute it with other vegetables for to make your dish even more filling.

Ingredient Substitutions

  • Soy sauce: Substitute soy sauce with coconut aminos or tamari for a gluten-free option. 
  • Chicken: Instead of chicken, use the protein of your choice. It can be shrimp, beef, tofu, or even diced pork belly.
  • Sesame oil: If you prefer, replace sesame oil with avocado oil. 

Cooking Tools Required

  • Measuring cups and spoons
  • Knife
  • Chopping board
  • Wok
  • Spatula

Tools Substitute Options

  • Wok: Wok is a perfect cooking utensil for fried rice since it retains heat better than most skillets. But if you don't have it, use a large cast iron skillet or pan. 

How To Make Keto Cauliflower Fried Rice Recipe: Step-By-Step Guide

Cooking methods

  • Stir-frying

Preparation steps

  1. Gather and measure all the ingredients. 
  2. Cut the chicken breast into small, bite-sized cubes and set aside.
  3. Slice the green onions and cremini mushrooms. Then, dice the bell peppers and mince the garlic and ginger. 
  4. If you are using fresh cauliflower rice, pulse cauliflower florets in a food processor or grate it until it resembles the size of regular rice.  

Cooking instructions

  1. Cook the chicken: Heat 1 tablespoon of olive oil over medium-high heat in a wok. Add the diced chicken and cook until browned, for 5-7 minutes. Transfer the cooked chicken to a big bowl and set aside.
  2. Scramble the eggs: In the same wok, crack two eggs and scramble them in medium heat until fully cooked. Then, remove them in a separate bowl and set aside. 
  3. Sauté the aromatics: Next, add the sesame oil to the wok. Once the oil is hot, add the minced garlic and ginger, and sauté for 1-2 minutes until fragrant.
  4. Cook the vegetables: Add the diced bell pepper and sliced cremini mushrooms to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender.
  5. Add cooked eggs: Once the vegetables are cooked, add in the scrambled eggs and mix them. 
  6. Add the cauliflower rice: Stir in the riced cauliflower, soy sauce, and cooked chicken. Increase the heat to medium-high and stir-fry everything together for another 3-4 minutes, allowing the cauliflower rice to absorb the flavors.
  7. Finish and Serve: Finally, season with salt and black pepper to taste. Garnish with sliced green onions and enjoy. 

Chef's pro tip

To achieve the perfect stir-fry texture, cook the veggies and meat in batches and avoid overcrowding the wok. Adding too many ingredients at once will lower the temperature, which prevents proper frying. Also, ensure the wok is hot enough to keep the veggies from sticking to the bottom.

What To Serve With Keto Cauliflower Fried Rice Recipe

  • Keto Egg Drop Soup: Serve your fried cauliflower rice warm with your egg drop sauce for a flavorful keto meal. 
  • Chicken tikka masala: Pair your cauliflower rice with savory chicken tikka masala for a delicious dinner. 

How To Make It Healthier

  • Reduce sodium: Use low-sodium soy sauce or coconut aminos to lower the salt content of your keto fried rice.
  • Add fiber: Toss in extra low-carb veggies like spinach or shredded cabbage to increase the fiber content.
  • Use homemade cauliflower rice: Instead of using pre-riced cauliflower from the store, make it at home to control quality. 

Time-Saving Tips

  • Use store-bought frozen cauliflower rice to cut down on prep time.
  • Use leftover cooked chicken or rotisserie chicken to save time and skip the step of cooking the chicken from scratch.

What Can I Prepare Ahead Of Time?

  • Riced cauliflower: Cut a cauliflower into florets and Grate or pulse them to make the keto rice ahead of time. Then, store it in an airtight container in the refrigerator until needed. 

Storage And Reheating Instructions

Storage Tips

  • Refrigerator: Store leftover keto fried rice in an airtight container in the refrigerator. It will remain fresh for 3-4 days.

Reheating Best Practices

  • Stovetop: Reheat the fried rice in a skillet over medium heat until warmed through for the best texture.
  • Microwave: Reheat the leftover rice in 30-second intervals, stirring between each interval, until fully heated. 

Recipe Wrap-Up And Conclusion

This Keto Cauliflower Fried Rice is a perfect go-to meal when you want something quick, healthy, and packed with flavor. With its simple ingredients and easy preparation, it’s sure to become a keto staple in your kitchen. Whether for meal prep or a speedy weeknight dinner, this dish will leave you full and satisfied while staying low on carbs.

Check out this Cauliflower recipe: Keto Cauliflower Mac and Cheese.

Frequently asked questions

Yes, cauliflower is keto-friendly! It’s low in carbs and makes a great substitute for higher-carb foods like rice or potatoes.

Just take a head of cauliflower, chop it into chunks, and pulse it in a food processor until it looks like rice. If you don't have a processor, you can use a box grater to shred it by hand.

Absolutely! You can freeze this keto fried rice for up to 3 months. Just store it in an airtight container or freezer-safe bag. When you’re ready to eat, reheat it in a skillet for the best texture.

Cauliflower holds a lot of moisture, and cooking it for too long, especially with salt, can make it soggy. To avoid this, follow the cooking times in the recipe closely and use medium-high heat when frying the rice. 

📖 Recipe

Keto fried rice with chicken and veggies served in a white bowl with a fork.

Keto Cauliflower Fried Rice

It is a flavorful, low-carb dish packed with tender chicken, vibrant veggies, and bold seasonings, ready in just 25 minutes!
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Course: Main Course
Cuisine: Chinese
Keyword: keto mexican cauliflower rice, low-carb fried rice
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Calories: 219kcal

Ingredients

  • 4 cups cauliflower rice
  • 1 large chicken breast diced
  • 2 large eggs
  • 2 tablespoons gluten-free soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil
  • 2 cloves garlic minced
  • 1 tablespoon fresh ginger minced
  • 2 stalks green onions sliced
  • 1 medium bell pepper diced
  • 1 cup cremini mushrooms sliced
  • Sea salt to taste
  • Freshly crushed black pepper to taste
US Customary - Metric

Instructions

Preparation steps

  • Gather and measure all the ingredients.
  • Cut the chicken breast into small, bite-sized cubes and set aside.
  • Slice the green onions and cremini mushrooms. Then, dice the bell peppers and mince the garlic and ginger.
  • If you are using fresh cauliflower rice, pulse cauliflower florets in a food processor or grate it until it resembles the size of regular rice.

Cooking instructions

  • Heat 1 tablespoon of olive oil over medium-high heat in a wok. Add the diced chicken and cook until browned, for 5-7 minutes. Transfer the cooked chicken to a big bowl and set aside.
  • In the same wok, crack two eggs and scramble them in medium heat until fully cooked. Then, remove them in a separate bowl and set aside.
  • Next, add the sesame oil to the wok. Once the oil is hot, add the minced garlic and ginger, and sauté for 1-2 minutes until fragrant.
  • Add the diced bell pepper and sliced cremini mushrooms to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender.
  • Once the vegetables are cooked, add in the scrambled eggs and mix them.
  • Stir in the riced cauliflower, soy sauce, and cooked chicken. Increaste the heat to medium-high and stir-fry everything together for another 3-4 minutes, allowing the cauliflower rice to absorb the flavors.
  • Finally, season with salt and black pepper to taste. Garnish with sliced green onions and enjoy.

Nutrition

Nutrition Facts
Keto Cauliflower Fried Rice
Amount Per Serving
Calories 219 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Trans Fat 0.01g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 118mg39%
Sodium 651mg28%
Potassium 899mg26%
Carbohydrates 12g4%
Fiber 4g17%
Sugar 5g6%
Protein 20g40%
Vitamin A 306IU6%
Vitamin C 103mg125%
Calcium 66mg7%
Iron 2mg11%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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