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Cauliflower fried rice is the recipe to convert anyone who isn’t quite sure about cauliflower rice. I get it, I wasn’t a huge rice fan so cauliflower rice didn’t appeal to me right away, but I have learned that when you season it and cook it properly, it’s the perfect keto vegetable-based “carb.”
Like this keto fried rice. It tastes just like the real thing… but it’s loaded with good-for-you vegetables and traditional fried rice seasonings. You have a few options for the cauliflower rice in this low carb fried rice recipe. You can make it yourself (learn how to make cauliflower rice here) or you can buy it already riced. Store-bought cauliflower rice is convenient, but be sure to read my tips on buying it below. And if you want to make it a full meal, try it as cauliflower chicken fried rice, topped with almond chicken or chicken stir fry, or as a side to keto sushi rolls!
Once you start incorporating cauliflower rice into your meals, you’ll see how versatile it is. It takes on the flavor of just about anything, so you can turn it into cheesy cauliflower rice, keto chicken stir fry, and cauliflower tabbouleh… or keto teriyaki chicken and cauliflower rice!
This cauliflower fried rice recipe was originally published on January 27, 2018, and the post was republished in February 2021 to add updated pictures, useful tips, and some improvements to fried rice made out of cauliflower. Here is one of the original photos, if you’re curious:
How To Make Cauliflower Fried Rice
Let’s make some low carb cauliflower fried rice!
- Rice cauliflower. Learn how to make cauliflower rice here.
- Saute veggies. In a large saute pan, saute garlic, onions, and red peppers in butter until soft.
- Cook eggs. Whisk eggs in a small bowl. Push veggies in the saute pan to the side and pour eggs on the other side of the pan. Cook until barely scrambled.
- Stir fry. Push the veggies and eggs to side of the pan and add remaining butter to pan. When it melts, add cauliflower and stir everything together. Stir fry until cauliflower is soft, but not mushy.
- Season. Stir in coconut aminos, sesame oil, and chopped green onions.
Tips For The Best Cauliflower Fried Rice
Here are some tips about the cauliflower rice stir fry process (and how to avoid that smell!):
- Make sure the heat is high enough. You want medium-high to high heat.
- Don’t cover the pan. This causes the cauliflower to steam and worsens the smell.
- Don’t overcook the cauliflower rice. It will get mushy, and it will smell, too.
Once the cauliflower has the texture you want, turn off the heat. Stir in the coconut aminos, sesame oil, and green onions.
Adding the aminos last prevents it from absorbing too much into the cauliflower and making it too mushy. The sesame oil also has to be added after cooking, because it has a very low smoke point.
Low Carb Fried Rice FAQs
Is fried rice low carb?
No, traditional fried rice is not low carb. An average vegetable fried rice has more than 30 grams carbohydrates.
This version utilizes cauliflower rice instead of white rice to make it low carb.
Is cauliflower fried rice keto?
Not all cauliflower fried rice recipes are keto. It depends on fried rice additions, sauces, and serving sizes.
This recipe is keto, with just 6 grams net carbs per serving.
Is cauliflower fried rice healthy?
Yes! This cauliflower fried rice is packed with vegetables and a slew of vitamins and minerals.
How many calories in cauliflower rice stir fry?
The amount of carbs and calories in cauliflower fried rice will vary a bit, but this keto fried rice recipe has only 127 calories and 6 grams net carbs per cup.
Where to buy cauliflower rice?
If you don’t want to make your own cauliflower rice, you can buy it! Most stores carry cauliflower rice in 2 forms:
- Fresh cauliflower rice – Found in the refrigerated vegetable section. Look for bright white, crisp pieces; avoid any that are browned or mushy.
- Frozen cauliflower rice – Found in the frozen vegetable section. Different brands cut it a bit differently, so you can try them out to see which you like best.
You can use either kind in this recipe, but I much prefer either grating it myself or buying frozen. Fresh just goes bad too quickly, usually within a day or two.
Storage Instructions
Can you make it ahead?
Yes, you can make fried rice a few days ahead. Store in the fridge for 3-4 days.
Can you freeze cauliflower fried rice?
Yes, you can freeze this cauliflower fried rice recipe for 2-3 months.
How to reheat keto fried rice:
Reheat the fried rice in a hot skillet or in the microwave.
More Cauliflower Rice Recipes
Everyone loves cauliflower rice recipes! You can find all of low carb cauliflower recipes here, or check out a few of these favorites:
- Keto Cheeseburger Casserole – All the cheeseburger flavors you love, none of the carbs.
- Cauliflower Chicken Fried Rice – This cauliflower fried rice keto recipe includes a protein boost of chicken.
- Keto Cauliflower Hash Browns – Crispy on the outside, soft on the inside. Made with just 6 ingredients.
- Cauliflower Pizza Crust – Unlike some soggy cauliflower pizza crusts, you can actually pick this one up! Made with just 3 ingredients.
- Cauliflower Tabbouleh – Super fresh tasting and made in just 15 minutes.
Tools To Make Cauli Fried Rice
Tap the links below to see the items used to make this recipe.
- Box Grater – With 4 different sizes, this handy grater will be in and out of your cabinet all the time. The large grate is perfect for making this cauliflower fried rice recipe.
- Cut Resistant Gloves – Get these if you plan to use a box grater. That way, you can get super close to the grater and not worry about nicking your fingers.
- Food Processor – This appliance is a workhorse! It will take all of the heavy lifting out of shredding, chopping, slicing, and mixing doughs. A food processor will grate cauliflower rice in seconds!
- Sauté Pan – Perfect for almost any stove top or oven application, a sturdy sauté pan is great for one pan dinners.
- Coconut Aminos – A clean substitute for soy sauce, this ingredient is both soy and wheat free.
Easy Cauliflower Fried Rice Recipe

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Cauliflower Fried Rice
This cauliflower fried rice recipe is a twist on a classic that is low-carb and gluten-free. It's ready in 20 minutes and packed with flavor!
Recipe Video
Tap on the image below to watch the video.Like this video? Subscribe to my YouTube cooking channel for healthy recipes weekly! (Click the bell icon to be notified when I post a new video.)
Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Rice the cauliflower: Remove the cauliflower leaves and stems. (Cut off as much of the stems as you can.) Push the cauliflower florets into a running food processor with a grating attachment, to make cauliflower rice. Alternatively, rice the cauliflower using a box grater.
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Saute the veggies: In a large saute pan over medium heat, heat a tablespoon of butter. Add the garlic, onions, and red peppers. Saute for about 8-10 minutes, until the onions are translucent and just starting to brown.
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Cook the eggs: Meanwhile, whisk the eggs with 1/2 tsp (2 g) sea salt and a pinch of black pepper. When the onion is done enough, push the veggies to one side of the skillet. (If the pan is dry, you can melt in more butter.) Add the whisked eggs to the other side and cook for a few minutes, until barely scrambled.
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Stir fry the cauliflower: Push everything to the side again and add the remaining tablespoon of butter to the pan. Once it melts, increase heat to medium-high, immediately add the cauliflower, and stir everything together to coat. Season with sea salt and black pepper. Stir fry for about 5 minutes, until the cauliflower is soft, but not mushy.
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Finishing flavors: Remove from heat. Stir in the coconut aminos, sesame oil, and chopped green onions.
Last Step: Leave A Rating!
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50 Comments
Nourhen
0Great recipe, I tried making fried cauliflower rice for the first time and the family loved it.
My adjustments: added mushrooms, soy sauce at the end with the amino, pepper flakes because we all like some spiciness.
Sigi
0Yum! I added other vegetables because I had them at home. Easy to swap. And all done in one frying pan! This was my first try to cook cauli fried rice. Thanks.
Ofelia
0Can we use frozen cauliflower rice for this recipe?
Wholesome Yum D
0Hi Ofelia, Yes, that should work for you.
Tabitha Allard
0I liked this recipe but I think next time I will add more of the coconut aminos. I did add some mushrooms to it and it was a hit.
Mello
0Excellent. I doubled the sauce and added mushrooms.
Karen
0I live alone. Can I freeze the extra servings? How?
Maya | Wholesome Yum
0Hi Karen, Yes, you can freeze in freezer bags or in an airtight container.
mary collins
0First time tonight cooking this!! I like it boyfriend liked it too. He’s doing keto with me…
Dolly
0A great way to enjoy your favorite flavors while keeping it light in the carbs! This looks soooo yummy!
Ray
0How can anyone read anything on this page, all I can see is advertising and more advertising. Not my favorite page anymore.
Wholesome Yum D
0Hi Ray, Thanks for your feedback. Ads keep the Wholesome Yum website running and allow me to develop recipes that readers like you can access absolutely free. However, you may be interested in Wholesome Yum Plus, which includes an ad-free version of the website, along with other perks.
Sara Welch
0What a great alternative to traditional fried rice! Turned out so light and fluffy but still packed with flavor; love it!
Tara
0Such a delicious use for cauliflower! Sounds amazing paired with the bell pepper and I love how easily it comes together.
Irina
0I was wondering about how to make the perfect cauliflower fried rice, and here we go! I am happy to find your recipe. Moreover, I have already made it. It is yummy and delicious!
Claudia Lamascolo
0what a great recipe I am on a keto diet and this is perfect!
DP
0This was not exactly like fried rice but it is very good. I put just a touch of jalapeño peppers in it. And I use soy sauce because I didn’t have coconut amino‘s. I use green bell peppers because I did not have red bell peppers. It tasted very good I will make it again.
Stephanie Watson
0If I use frozen cauliflower rice should I defrost it first?? Thanks in advanced for the help. I have been having trouble finding fresh, riced cauliflower 🙁
Wholesome Yum M
0Hi Stephanie, No need to defrost! It will heat though quickly in the pan. Just be sure to break it up any large masses before adding to the pan, that way your rice will cook through evenly.
Juanita
0We loved this recipe. I did not use the bell peppers because we made it with the Kung Pao Beef from the Wholesome Yum Easy Keto Cookbook. The presentation was great. Nice and light.
Judy
0Hi Maya,
I love cauliflower fried rice! Thanks for the tips.
I would love to hear about the restaurants you find! I live just north of the Los Angeles county line. By the Reagan Museum
Phyllis
0Wow!!! This is so delicious. Thank you so much. This is my first cauliflower rice experience and I really was surprised at how great it worked in this dish! Even my husband wanted to try it. He said it was delicious! Now I am excited to try so many more of your low carb dishes.
Ed McSherry
0I tried a couple of the recipes using the cauliflower rice, very easy and delicious. The tots I spiced up a bit with minced jalapenos, the mac and cheese I kept the onion and peppers., it reheats well to take to work. Thank you
Karen
0I love this recipe! It’s easy to make and tastes so much like fried rice! I don’t use the peppers but I do add a few frozen peas and carrots along with chicken I have browned before hand. Great meal!
Christine
0I tried this recipe tonight. It was super easy and quick to make and absolutely delicious served with chicken. Think this might be a new favorite. . So much lighter than rice. Thank you for a great recipe.
Jessica
0This is my new favorite dish, didn’t seem like a low carb compromise at all. I added some leftover pork roast, diced very small, and crisped it up a bit before adding the cauliflower rice (frozen) and everything came together perfectly. The sesame oil really added something.
Karen
0This recipe was the best! Easy to make and great texture. I browned chicken breast before doing the rest of the cooking and then mixed in while cooking the cauliflower. Yummy!!
Linda
0I added carrots, peas and shrimp. It was gone in minutes. Outstanding!
Dorothy
0I added a few peas, some carrots and bacon. Did not have coconut aminos so used soy sauce. I was not expecting it to be so good. It looks like fried, it smells like fried rice and it tastes like fried rice. I have reached my weight target in Keto, so I can add a small amount of extras.
Sherry
0This looks delicious! Thanks for sharing at Home Sweet Home!
Maya | Wholesome Yum
0You are welcome, Sherry!
Carol
0The Simply So Healthy recipe has egg in it, too. FYI But that’s OK. I know how to work the tofu. Thanks.
Maya | Wholesome Yum
0I hope you like it, Carol! Thanks for stopping by!
Dana @ Pretty LIttle Apron
0Still trying to get used to cauliflower! The smell is something that bothers me but I’ll give this a try and maybe I can get over my weirdness! Haha!
Maya | Wholesome Yum
0I am so hope you like it, Dana! Thanks for stopping by!
Maria
0I bought some frozen riced cauliflower recently, just because. LOL Can I use that in this recipe?
Maya | Wholesome Yum
0Hi Maria, You can, but would be safer to cook it first (stir fry is the best way to get rid of moisture, don’t steam). Otherwise, it might not cook through or might be watery.
Jim H L
0We enjoyed this again yesterday. This time we chopped up some ham to add to it.
It was great!!!
Maya | Wholesome Yum
0Thank you, Jim!
Sarah Jurecka
0For me, the most important element of cauliflower rice is that you cook all the water out of it. This takes a little less than ten minutes, I find. Once that’s done, it’s the perfect thing to absorb sauces, curries, and other liquids, almost like regular rice. I sautee it with a little onion powder and salt.
Jim H L
0We enjoyed this last night & it was DELICIOUS. My wife is Chinese & she was impressed with how close to rice that it was. We will make this a regular in our recipes.
Maya | Wholesome Yum
0Thank you, Jim!
Ann
0I love the Cauliflower Fried Rice. It’s very filling, and as a rice lover, satisfies that taste without those carbs! It would be good as a “dirty rice” type dish as well.
Maya | Wholesome Yum
0Thank you, Ann!
Carmen Martinez
0I make this for my daughter and she loves it.
Maya | Wholesome Yum
0Thank you, Carmen!
Natalie
0This fried rice with low-carb recipe seems really cool! I’m trying the keep my weight stable and also got bored of salad everyday. I’m looking forward to trying this one, and hopefully it might be the food I can eat everyday. Also, I can change the ingredients mixing with the rice flexible!
Maya | Wholesome Yum
0Thank you, Natalie!
Pauline Serrano
0I’m going to try this today! Love your recipes.
I’m diabetic and eat low carb/keto and will be in LA in June. I’d love to know what restaurants you found that have low carb menu items!
Maya | Wholesome Yum
0Thank you, Pauline! Excited to see what I find!