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Cauliflower Fried Rice (Keto)

This keto fried rice is full of flavor, low in carbs, and makes a great tasty meal. It’s one that can be enjoyed by anyone doing a gluten-free, dairy-free, whole-30, Paleo diet.

Plus, this cauliflower keto fried rice recipe is one that can be made in as little as 15 minutes. It’s perfect for busy weekdays or anytime you need to bring dinner to the table quickly.

Stop craving Chinese “takeout” with this simple recipe that replaces regular long-grain rice with cauliflower rice. It’s a keto meal the whole family will enjoy!

Look, although Chinese food is undeniably delicious, it is without a doubt one of the highest in carbs cuisine. Like most, I’m a major fan of Chinese food, but once I went low carb/keto I thought I would never be able to enjoy a plate of fried rice again. 

Thankfully I was wrong! This low-carb fried rice is about to change your keto meal planning!

The good news is that once you remove the high-carb rice from the equation and use cauliflower as a rice substitute, it’s quite possible to make healthy low-carb fried rice at home. 

Keto Fried Rice

Keto fried rice in two white bowls on top of a wood table
Keto Fried Rice

This recipe will allow you to have that “take-out” experience right at home without all the carbs that traditional fried rice has.

Do you know what’s also great about keto fried rice? Well, besides the fact that it is way lower in carbs, is that it’s easier to prepare. 

Cauliflower fried rice can be made with both frozen or fresh riced cauliflower and in both cases, it works well.

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Plus, if you go the frozen route which I totally recommend because it’s so much faster, it does not have to be thawed ahead of time. 

If you grew up with rice being a staple like I did in a Cuban/Dominican home, then the idea of using cauliflower in place of rice seems a bit impossible.

Here’s the thing, cauliflower that has been grated into rice-like bits, truly does have a similar texture to the rice. It also soaks up all the flavor of its seasonings in the same way rice does.

And since cauliflower has a mild taste, well it fools the palate effectively. The key is to season your cauliflower rice properly.

How To Make Cauliflower Fried Rice

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easy keto fried rice close up in a large white bowl and a small teal bowl
Easy keto cauliflower fried rice

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This recipe is not only a healthier option it’s super easy to make. What I also love about making fried rice at home is how simple it is to customize.

You have full control of what you add to it and therefore it’s not only low carb but it’s a meal that you can ensure has everything you enjoy and nothing you don’t.

To make this recipe you will need to either start with a fresh head of cauliflower that will need to be riced or use packaged cauliflower rice for added convenience. 

These days it’s pretty easy to find frozen cauliflower in most supermarkets, but if you are not as fortunate, here are the instructions for making cauliflower rice. 

Once you have the cauliflower riced, then it’s just a matter of sautéing the shrimp and chopped ham in a large hot skillet or wok with some sesame oil. 

Set them aside and cook the vegetables, scramble the eggs, and then add the riced cauliflower and cook until fully steamed and tender.

Lastly, season with soy sauce and combine.

Do you see how easy it is to make keto-friendly homemade fried rice?

keto fried rice being cooked in wok
Keto fried rice being cooked in a wok

Low Carb Fried Rice

Who doesn’t appreciate easy meals? If you are anything like me you want to offer your family healthy, keto-friendly meals that are also quick to make.  

If you’ve been missing Chinese fried rice while doing keto, then this simple recipe for keto cauliflower fried rice will bring this favorite back into your meal rotation. 

In fact, why not add it to our favorite meal planner and further save time?

Tag Us

This recipe was submitted by my dear friend Martha Avila. She has been part of our Fittoserve Group since its inception and is one of our greatest supporters.

Martha sees the value of combining her Christian faith with the keto diet for greater transformation and it’s been our honor to support her on this journey.

She has a beautiful ministry helping women who may be facing a crisis pregnancy. As president of Heartbeat of Miami, her arms are always full of serving our community.

I sure hope you will give this keto-friendly fried rice recipe a try and will help us share it. If you give it a try, make sure you remember to tag us on Instagram, Facebook, and Pinterest.  

Grab Our Books!

In case you don’t know, I have authored two books for you, Essential Keto Bread and Essential Keto Desserts both inspired by your requests over the years.

It’s my prayer these keto cookbooks will help make keto a delicious breeze for you.

Join Our Jesus And Keto Movement 

Looking for an online support system to help you stay the course on keto? As a family, we came to the keto diet looking at it from a Christian perspective. As believers, we live our lives supported by God’s grace.

So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation. When we followed the Holy Spirit’s prompting, we got on the path to real transformation. 

Knowing firsthand the benefits of this decision, we have created a closed Christian group that is using the keto diet to transform their lives. 

We invite you to join our Private Facebook Group and see if it’s not the key you have been missing.

Be sure to request our FREE Jesus and Keto E-Book (First 7 Days) We hope it blesses you.

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Get the Fit to Serve Group App for easy-to-follow keto recipes made with easy-to-source ingredients. 

The app is loaded with hundreds of yummy recipes for breakfast, lunch, dinner, snacks, and even desserts!

Learn more by visiting our Fit To Serve Group App Page.

cauliflower keto fried rice in a white bowl

Keto Fried Rice

Yield: 10
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

This delicious keto fried rice is a delicious way to have a Chinese traditional dish without the worry of too many carbs. It uses cauliflower rice in place of regular rice making it a healthier option.



  1. Start by making the cauliflower rice or pulling the frozen cauliflower of the freezer.
  2. If making your own cauliflower rice you can do so by chopping the whole cauliflower into eight even pieces and then using a box grater rice grate the cauliflower or use a food processor fitted with a grating disk.
  3. You can also use frozen cauliflower for added convenience and there is no need to defrost if doing so.
  4. In a very hot large skillet or wok place the sesame seed oil or oil of choice.
  5. Cook the chicken breast chunks, set aside
  6. Proceed to cook the ham, shrimp, and then set aside.
  7. Next add the diced vegetables, bean sprouts, scallions, and garlic until well sautéed.
  8. Put all cooked ingredients in a mixing bowl and set aside.
  9. Scramble the three eggs and place in mixing bowl with the cooked ham, and vegetables.
  10. Then once all is cooked put all the ingredients back in the wok and add the raw cauliflower allowing it to steam lightly.
  11. Sprinkle the Asian seasoning and the soy sauce and combine until fully incorporated.
  12. Store leftovers in the refrigerator for up to 48 hours.

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Nutrition Information:
Yield: 10 Serving Size: 1
Amount Per Serving: Calories: 420Total Fat: 10.1gSaturated Fat: 6.9gCholesterol: 90mgSodium: 150mgCarbohydrates: 6.5gNet Carbohydrates: 3.6gFiber: 2.9gSugar: 1.5gProtein: 39.5g

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