Cauliflower Fried Rice

This cauliflower fried rice swaps regular rice for grated cauliflower, stir-fried with chicken, egg, garlic, ginger, spring onions and a little carrot and peas, then seasoned with soy sauce and sesame oil. It tastes like takeaway fried rice but has about 7.5 g of net carbs per serving, compared with over 40 g for a similar portion made with rice. It takes 25 minutes and serves 4.

• Serves: 4
• Prep time: 10 minutes
• Cook time: 15 minutes
• Total time: 25 minutes

Ingredients

• 1 medium cauliflower (about 600 g florets), or 600 g ready-made cauliflower rice
• 300 g (10 oz) boneless, skinless chicken breast, cut into small cubes
• 2 large eggs, beaten
• 1 tablespoon neutral oil, such as avocado or rapeseed oil
• 2 garlic cloves, finely chopped
• 1 teaspoon fresh ginger, finely grated
• 1 small carrot (about 40 g), finely diced
• 40 g (¼ cup) frozen peas
• 3 spring onions (scallions), sliced, white and green parts separated
• 2 tablespoons reduced-salt soy sauce or tamari
• 2 teaspoons toasted sesame oil
• Chili flakes and black pepper, to serve

Method

1. Make the cauliflower rice: pulse the florets in a food processor in batches until they look like rice grains, or grate them on the large holes of a box grater. Don’t overprocess, or it turns mushy.
2. Spread the cauliflower rice on a clean towel and press gently to remove excess moisture.
3. Heat half the oil in a large frying pan or wok over medium-high heat. Add the chicken and cook for 5 to 6 minutes, stirring, until golden and cooked through, with no pink inside. Chicken should reach 74°C (165°F), the safe temperature in the USDA’s chart. Move it to a plate.
4. Add the remaining oil, then the carrot, white spring onion, garlic and ginger. Stir-fry for 2 minutes.
5. Add the cauliflower rice and peas. Spread them out and leave for 1 minute to brown slightly, then stir-fry for 4 to 5 minutes until just tender. It should still have a little bite.
6. Push everything to one side of the pan, pour the beaten eggs into the empty side, and scramble them until just set, then stir them through.
7. Return the chicken to the pan, add the soy sauce and sesame oil, and toss over the heat for 1 minute.
8. Serve topped with the green spring onion, chili flakes and pepper.

Tips for the best cauliflower rice

• Dry it well. Wet cauliflower steams instead of frying.
• Use a large, hot pan. A crowded pan makes it soggy. Cook in two batches if your pan is small.
• Don’t overcook. Cauliflower rice goes soft quickly. Aim for tender with a slight bite.
• Add soy sauce at the end so the cauliflower doesn’t absorb too much liquid.

Swaps and variations

• Shrimp or tofu: use 300 g of peeled prawns, cooked for 2 to 3 minutes, or cubes of firm tofu instead of chicken.
• Stricter keto: leave out the carrot and peas, and add chopped broccoli, cabbage or bok choy.
• More vegetables: add sliced mushrooms, peppers or bean sprouts.
• Gluten-free: use tamari or coconut aminos instead of soy sauce.
• Spicy: stir in a spoonful of chili paste with the garlic.

Nutrition per serving (estimate)

One serving is a quarter of the recipe. These figures were calculated from USDA FoodData Central values for raw cauliflower, raw chicken breast, eggs, spring onions, garlic, ginger, carrot, peas, reduced-salt soy sauce, sesame oil and oil.

The carrot and peas add about 1.5 g of net carbs per serving. Leave them out for a stricter version. Using regular soy sauce instead of reduced-salt adds about 140 mg of sodium per serving. Cauliflower also provides vitamin C and fiber; our list of keto vegetables shows how it compares.

Contains: eggs, soy, and wheat (gluten) unless you use tamari.

Storage and reheating

Cool leftovers quickly and keep them covered in the fridge. Eat within 3 to 4 days, as the USDA advises, and reheat in a hot pan until steaming. Uncooked cauliflower rice freezes well for up to 3 months.

What to serve with it

• On its own as a main meal.
• With grilled salmon or shrimp skewers.
• Alongside a simple cucumber salad with rice vinegar and sesame seeds.

For a regular rice version, see our vegetable fried rice.

Common questions

Does cauliflower rice taste like rice?

Not exactly, but with soy sauce, garlic and sesame oil, it has a similar texture and takes on the same flavors.

Can I use frozen cauliflower rice?

Yes. Cook it from frozen in a hot pan for a few extra minutes until the water evaporates, then continue with the recipe.

Why does my cauliflower rice smell strong?

Overcooking releases sulfur compounds. Cook it quickly over high heat and take it off as soon as it’s tender.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.