Keto Cauliflower Fried Rice
A fast, takeout-style cauliflower fried rice loaded with egg, scallions, and toasted sesame for big flavor and just 4.5g net carbs per serving. Ready in 25 minutes total, it's the gluten-free, low-carb side that finally makes you forget the real thing.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This takeout-inspired cauliflower fried rice delivers all the savory, sesame-rich flavor of the classic with a fraction of the carbs. It comes together in one pan in about 25 minutes, making it an easy weeknight side or a satisfying meatless main.
Ingredients
- 1 large head cauliflower (about 24 oz), riced (or 24 oz pre-riced cauliflower)
- 2 tablespoons avocado oil, divided
- 2 tablespoons toasted sesame oil
- 3 large eggs, beaten
- 4 scallions, white and green parts separated and sliced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1/2 cup frozen peas and diced carrots (optional, adds ~1g net carb per serving)
- 3 tablespoons coconut aminos (or tamari)
- 1 teaspoon rice vinegar
- 1 tablespoon toasted sesame seeds
- Salt and white pepper to taste
Instructions
- 1
If using a whole head, cut the cauliflower into florets and pulse in a food processor until it resembles rice grains. Spread on a clean towel and pat dry to remove excess moisture — this is the key to fried rice that crisps instead of steams.
- 2
Heat 1 tablespoon avocado oil in a large nonstick skillet or wok over medium-high heat. Pour in the beaten eggs and scramble until just set, about 1 minute. Transfer to a plate and set aside.
- 3
Add the remaining 1 tablespoon avocado oil and the sesame oil to the pan. Add the scallion whites, garlic, and ginger; stir-fry for 30 seconds until fragrant. Stir in the peas and carrots if using.
- 4
Add the riced cauliflower and spread it into an even layer. Cook undisturbed for 2 minutes to let it sear, then stir-fry for 5 to 6 minutes until tender and lightly golden.
- 5
Pour in the coconut aminos and rice vinegar, tossing to coat. Return the scrambled eggs to the pan and fold them through.
- 6
Remove from heat and stir in the scallion greens and sesame seeds. Season with salt and white pepper, then serve hot.
Tips & notes
- Drying the riced cauliflower well is the single biggest factor in texture — wet cauliflower steams and turns mushy. Squeeze it in a towel if it feels damp.
- Skip the peas and carrots to drop the net carbs to about 3.5g per serving and keep it strictly low-carb.
- Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a hot skillet rather than the microwave to bring back the seared texture.
Log this recipe in one tap
Save keto cauliflower fried rice to CarbMeNot and track its 4.5g net carbs against your daily budget automatically.
Frequently asked questions
- How many carbs are in keto cauliflower fried rice?
- Each serving has 4.5g net carbs (7.5g total carbs minus 3g fiber), along with 165 calories, 6g protein, and 12g fat. This recipe makes 4 servings.
- Can I make this dairy-free and vegan?
- It's already dairy-free. To make it vegan, omit the eggs and add an extra 1/2 cup of riced cauliflower or some cubed extra-firm tofu for protein. The flavor base of coconut aminos, sesame, ginger, and garlic stays the same.
- Why is my cauliflower fried rice soggy?
- Soggy results almost always come from excess moisture. Pat or squeeze the riced cauliflower dry before cooking, use a wide pan over medium-high heat, and let it sear undisturbed instead of stirring constantly so the water can evaporate.
