Cauliflower Fried Rice is one of the greatest inventions of the modern day. It tastes and looks pretty darn close to the real thing with a fraction of the calories, carbohydrates, and gives you many options to customize it to your own tastes.
The Preparation
Crispy Cauliflower Fried Rice:
- 588 grams cauliflower, riced
- 1 tablespoon sesame oil
- 1 tablespoon soy sauce, or coconut aminos
- salt and pepper, to taste
- 1 teaspoon garlic powder
The Execution
1. Grate the cauliflower, ricing is the formal term – but as long as you grind that sucker down you are all dandy.
2. Get your oil nice a hot. Medium to high heat.
3. If using egg, cook the egg first, remove then add back later.
4. Add your vegetables, meat, garlic, etc and cook to desired tenderness.
5. Add the cauliflower and desired amount of soy sauce to get the right color.
6. Remove from heat and serve!
Tell me how you liked it in the comments below!
This recipe can be used to use almost any left overs imaginable in your fridge. Add anything and experiment with different types of ingredients and sauces. Just because fried rice is typically an Asian dish – does not mean you cannot throw in other parts of the world too 🙂
This makes a total of 2 servings of Crispy Cauliflower Fried Rice. Each serving comes out to be 137 calories, 8.3g fats, 6.6g net carbs, and 6.2g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 588 gram cauliflower | 135 | 2.9 | 24.1 | 13.5 | 10.6 | 10.6 |
| 1 tablespoon sesame oil | 120 | 13.6 | 0 | 0 | 0 | 0 |
| 1 tablespoon soy sauce | 8 | 0.1 | 0.8 | 0.1 | 0.7 | 1.3 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 1 teaspoon garlic powder | 10 | 0 | 2.3 | 0.3 | 2 | 0.5 |
| Totals | 275 | 16.7 | 27.2 | 13.9 | 13.3 | 12.4 |
| Per Serving (/2) | 137 | 8.3 | 13.6 | 7 | 6.6 | 6.2 |
Crispy Cauliflower Fried Rice
Ingredients
Crispy Cauliflower Fried Rice:
- 588 gram cauliflower riced
- 1 tablespoon sesame oil
- 1 tablespoon soy sauce or coconut aminos
- salt and pepper to taste
- 1 teaspoon garlic powder
Instructions
- Use a grater or grater blade on a food processor to rice the cauliflower. (Alternatively, you can use the S blade.)
- Heat up the oil over medium-high heat. Add the cauliflower, soy sauce, salt, pepper, and garlic powder. Cook for about 5 minutes or until crispy.
- Remove from the heat and serve!
Do you need to steam the cauliflower before ricing it or rice it raw and cook as the recipe says?
You rice the cauliflower when it’s raw 🙂
Thanks
Recipe looks amazing. Just a note – It says cauliflower has 17 grams of protein in your post, but cauliflower has no protein.
Thanks LT!
Cauliflower has around 11-17g protein depending on the size of the head, as per USDA Nutrition Values.
At 23 net carbs, won’t this meal put you over for the day (not including breakfast and lunch)?
Jon, that’s for the entire head of cauliflower in this recipe. You have to take into account that it makes about 3-4 servings (so it’s more like 6-7g of carbs per serving).
This was my first time ever cooking with cauliflower. And it came out amazing! I only cooked one cup of cauliflower, added some veggies and used coconut oil to fry. Came out to 6 carbs, 20 fat and 5 protein including the cup of unsweetened coconut milk I had with it. Thank you for sharing you’re recipes.
No problem Karina, and glad you enjoyed! Cauliflower is one of the most versatile vegetables in my opinion 🙂
Hi Craig,
In your other fried rice recipe you squeeze the moisture from the cauliflower after ricing. Have you found that that step is not necessary? Or, is that step only necessary when wanting a ‘crispy’ fried rice?
It’s up to you Emily. I generally do it for all the things I make using cauliflower because I tend to enjoy it a bit on the crispier side. Sometimes if you don’t squeeze the water out, it can lead to a softer, more steamed cauliflower rice if your pan isn’t hot enough.
I am very glad I found this site. My wife and I recently joined the keto lifestyle. The recipes have been amazing! Thanks. Had the Crispy Cauliflower Fried Rice last night and for breakfast with extra egg. Did not do well with the cauliflower the first time but made time to dry it out this time. Excellent!
I’m really glad to hear it Steve. You guys keep up the good work 🙂
This looks good. How many cups (approximately) of cauli rice do you estimate? We have pre-grated cauli rice (it’s available at Costco here) and it’s in the freezer right now. Would you recommend thawing and drying it some before making this recipe? Thanks!
I estimate that it’s about 2 cups of riced cauliflower.
This is good. I’ve done it many times, but simply frying it in a pan won’t make this crispy. You’ll need to bake it.
Have you tried getting the oil hotter than you did before? When it is hot enough, it should help crisp up the cauliflower.