Keto Egg Fried Cauliflower Rice
Keto Egg Fried Cauliflower Rice is a quick, flavorful low-carb alternative to traditional fried rice. Instead of regular rice, finely chopped cauliflower is used to create a light, fluffy texture that absorbs all the savory flavors of garlic, soy sauce, and sesame oil. Packed with protein from eggs and loaded with fresh vegetables, this dish is perfect for anyone following a keto or low-carb lifestyle. It’s ready in under 20 minutes and makes a great lunch, dinner, or meal-prep option.
Why You’ll Love This Recipe
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Low Carb & Keto Friendly: Only a few net carbs per serving.
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Quick & Easy: Ready in about 20 minutes.
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Healthy & Nutritious: Loaded with vegetables and protein.
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Great for Meal Prep: Stores well and reheats easily.
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Customizable: Add chicken, shrimp, or beef for extra protein.
Ingredients
For the Cauliflower Rice
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1 medium head cauliflower (or 4 cups store-bought cauliflower rice)
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2 tablespoons avocado oil or olive oil
For the Fried Rice
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3 large eggs
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2 tablespoons butter
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3 cloves garlic, minced
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½ small onion, finely diced
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½ cup frozen peas and carrots (optional for strict keto)
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2 green onions, sliced
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2 tablespoons soy sauce or coconut aminos
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1 teaspoon sesame oil
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½ teaspoon ground ginger
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Salt and black pepper to taste
Optional Add-Ins
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1 cup cooked diced chicken
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½ cup cooked shrimp
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½ cup diced ham
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Chili flakes for heat
Kitchen Tools Needed
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Large skillet or wok
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Cutting board
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Sharp knife or food processor
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Spatula or wooden spoon
How to Make Keto Egg Fried Cauliflower Rice
Step 1: Prepare the Cauliflower Rice
Remove the leaves and stem from the cauliflower and cut it into florets. Pulse the florets in a food processor until they resemble rice grains. If you don’t have a processor, you can grate the cauliflower using a box grater.
Heat 1 tablespoon of oil in a large skillet over medium heat. Add the cauliflower rice and cook for 5–6 minutes, stirring occasionally, until slightly tender. Remove from the skillet and set aside.
Step 2: Scramble the Eggs
In the same skillet, melt 1 tablespoon butter over medium heat. Crack the eggs into the pan and scramble them gently until fully cooked. Remove the eggs from the pan and set aside with the cauliflower rice.
Step 3: Cook the Aromatics
Add the remaining oil and butter to the skillet. Sauté the diced onion for 2–3 minutes until soft and fragrant. Stir in the minced garlic and cook for another 30 seconds until aromatic.
Step 4: Add Vegetables
Add the peas and carrots (if using) and cook for about 2 minutes. Stir frequently so the vegetables heat evenly.
Step 5: Combine Everything
Return the cooked cauliflower rice and scrambled eggs to the skillet. Toss everything together until well combined.
Add soy sauce, sesame oil, ginger, salt, and pepper. Stir well so the cauliflower rice absorbs all the savory flavors.
Step 6: Finish and Garnish
Stir in the sliced green onions and cook for another 1–2 minutes. Taste and adjust seasoning if needed.
Serve hot and garnish with extra green onions or sesame seeds.
Tips for the Best Keto Fried Cauliflower Rice
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Don’t overcook the cauliflower or it may become mushy.
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Cook on medium-high heat to keep the texture similar to fried rice.
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Use a large pan or wok so the ingredients fry instead of steam.
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Dry the cauliflower rice with paper towels if it seems watery.
Variations
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Chicken Keto Fried Rice: Add cooked diced chicken.
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Shrimp Cauliflower Fried Rice: Toss in sautéed shrimp.
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Spicy Version: Add sriracha or chili flakes.
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Vegetarian: Skip the meat and add extra veggies like bell peppers or mushrooms.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat or microwave for 1–2 minutes until warm.
You can also freeze cauliflower fried rice for up to 2 months.
Nutrition (Approximate Per Serving)
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Calories: 210
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Fat: 15g
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Protein: 10g
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Net Carbs: 5g
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Fiber: 3g
Serving Ideas
Keto Egg Fried Cauliflower Rice pairs well with:
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grilled chicken
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sesame beef
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garlic shrimp
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keto spring rolls
It can also be enjoyed as a stand-alone low-carb meal when topped with extra eggs or protein.
