Better-Than-Takeout Keto Cauliflower Fried Rice
This quick, one-pan meal captures all the savory satisfaction of Chinese takeout without the heavy carb load. By using high-heat avocado oil and a splash of rice vinegar, this version achieves a deeper flavor profile and a texture that feels authentically “fried” rather than steamed. It’s a perfect weeknight staple for keeping your keto macros on track.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Main Course or Side Dish
- Cuisine: Chinese-American
Ingredients
Scale
Produce
- 1 large head cauliflower, cut into florets (about 700g or 25 oz)
- 1 medium red bell pepper, diced small (about 120g)
- 3 stalks scallions (green onions), chopped (whites and greens separated)
- 2 tbsp fresh ginger, grated (about 30g)
- 4 cloves garlic, minced (about 1 tbsp)
Proteins
- 3 large eggs, whisked lightly
Pantry & Seasonings
- 2 tbsp avocado oil (or other high-heat cooking oil) (30 ml)
- 2 tbsp coconut aminos (or gluten-free tamari for a deeper saltiness) (30 ml)
- 2 tbsp toasted sesame oil (30 ml)
- 1 tsp unseasoned rice vinegar (optional, for acidity) (5 ml)
- ½ tsp sea salt (adjust to taste)
- ¼ tsp black pepper (freshly ground)
Instructions
- Process the cauliflower: Place the cauliflower florets into a food processor. Pulse in short bursts until the texture resembles rice grains (couscous size). Tip: Do not over-process, or it will become mushy. If the cauliflower feels damp, pat it dry with a paper towel before cooking.
- Sauté aromatics: Heat a wok or large skillet over medium-high heat. Add the avocado oil. Once shimmering, add the diced red bell pepper, grated ginger, minced garlic, and the white parts of the scallions. Stir-fry for 2–3 minutes until fragrant and the peppers essentially soften.
- Fry the rice: Increase the heat to high. Add the riced cauliflower to the pan. Stir-fry vigorously for 3–4 minutes. The goal is to cook off excess moisture and get a slight sear on the vegetable.
- Season: Pour in the coconut aminos (or tamari), rice vinegar (if using), sea salt, and black pepper. Toss well to coat the cauliflower evenly.
- Scramble the eggs: Push the cauliflower mixture to the outer edges of the pan, creating a well in the center. Pour the whisked eggs into the well. Let them sit for 30 seconds, then gently scramble them within the well until they are just set.
- Combine and finish: Toss the scrambled eggs into the cauliflower mixture until fully integrated. Remove the pan from the heat.
- Garnish: Drizzle with the toasted sesame oil and stir well (adding sesame oil off-heat preserves its delicate nutty aroma). Top with the reserved green parts of the scallions before serving.
Notes
- Moisture Control: The secret to non-soggy cauliflower rice is heat. Ensure your pan is hot before adding the cauliflower, and don’t overcrowd the pan if you double the recipe.
- Protein Boost: To make this a substantial main dish, feel free to add diced cooked chicken breast, shrimp, or tofu cubes during step 6.
- Allergy Alert: This recipe contains eggs and coconut (if using aminos). If using tamari/soy sauce, it contains soy. Ensure your soy sauce is certified gluten-free if you have a gluten sensitivity.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet to crisp it back up; microwaves tend to make cauliflower rice soft.
Nutrition Facts (per serving, 4 servings): Calories: 245 kcal | Total Fat: 19 g (Saturated Fat: 3.5 g) | Cholesterol: 140 mg | Sodium: 580 mg | Total Carbs: 14 g (Fiber: 4 g, Sugars: 6 g, Net Carbs: 10 g) | Protein: 9 g | Vitamin C: 85% DV (rich in Vitamin C due to peppers and cauliflower)
These values are approximate and may vary based on ingredients and preparation.