Super Cauliflower-istic Keto Fried Rice

I love Asian food. Chinese, Thai, Indian, Japanese, you name it and I’m all for it. Cauliflower, on the other hand, I’m not such a huge fan of. I mean, it’s okay…but growing up, it was always my least favorite ingredient in those vegetable medleys. So when I started keto, I had a choice to make: learn to love cauliflower, or learn to not love Asian food. The choice was easy. I needed to make some tasty cauliflower rice.

Now maybe you’re lucky enough to have a Trader Joe’s nearby that stocks that awesome frozen riced cauliflower. Or maybe you’re just smart enough to remember you have a perfectly functional food processor in the cabinet next to the stove. But the first time I made this recipe, I was neither of these things. I riced my cauliflower by hand…with a cheese grater.

Cauliflower Rice

So my arm got a little tired, my kitchen got a little messy, and I may have nicked the tip of my finger on the cheese grater… But you know what? I don’t regret it. Because this recipe is awesome. And my cheese grater cauliflower rice is more rice-like in texture than my subsequent attempts with the food processor have been.

But like I said before, I’ve never been a huge fan of the actual taste of cauliflower. Sometimes it was bland, and sometimes it was just bad. Either way, I didn’t believe the people who said that ricing the cauliflower magically made it taste less like cauliflower. I wanted to add in some strong flavors to be sure.

Keto Fried Rice ingredients

Super Cauliflower-istic Keto Fried Rice Recipe

This recipe is easily customized to meet your macros for the day.  By using different meats and veggies, you can keep it interesting and adjust the protein/fat ratios as needed.

  • Prep Time: 20m
  • Cook Time: 25m
  • Total Time: 45m
  • Serves: 6


  • 1 medium-large cauliflower, riced and salted
  • 3 green onions, chopped
  • 1 tablespoon ginger
  • 1 large clove garlic, minced
  • 2 baby bell peppers, diced
  • 1 tablespoon red Thai curry paste (optional)
  • 4 large eggs, scrambled
  • 10 ounces (approximately 280g) meat of choice, cooked and chopped
  • 1/2 cup extra veggies, cooked and chopped (optional)
  • oil
  • soy sauce, salt, and pepper to taste


  1. Heat a large pan over medium-high heat. Add a small amount of oil.
  2. Add onion, peppers, garlic, ginger, and curry paste to pan. Saute in oil until softened and fragrant.
  3. Add riced cauliflower to pan and mix to combine. Continue to cook, stirring frequently, for 5-7 minutes, or until cauliflower is tender.
  4. Add soy sauce, meat, and veggies, if desired. Mix to combine.
  5. Moving cauliflower mixture to one side, add eggs to pan. As the eggs begin to cook, mix to combine with the cauliflower.
  6. Add additional soy sauce to taste.

I love this recipe because its so flexible. Need something higher in fat? Use fattier cuts of meat, like beef or pork. I usually like to keep it lean with chicken breast or seafood, so I can sneak some extra fat in for dessert. But the best part is that either way works. Sometimes I just mix in whatever meat and veggies I happen to have leftover in the fridge.

The recipe makes about 6 servings, so if you want to double up one night…go ahead! It usually comes out to about 200 calories and 5 net carbs per serving. The protein and fat content depends on what kind of meat I use. It’s low calorie enough to be a side dish, but filling enough to be a meal on its own.

Keto Fried Cauliflower Rice




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