Cauliflower Fried Rice

Cauliflower Fried Rice

Cauliflower Fried Rice

This simple Low Carb Fried Rice recipe takes no time to make and the end result is delicious. You can easily tweak this recipe to suit your tastes if you are vegan, vegetarian or pescetarian, or simply follow the recipe, as it is perfect just as it is.

Cauliflower Fried Rice

I normally rice my own cauliflower, and this recipe would use 1 whole medium cauliflower riced, or if I’m feeling lazy, I sometimes buy bags of cauliflower rice from the supermarket. The recipe featured was made from 1 bag of cauliflower rice and one bag of cauliflower and broccoli rice, just to vary the nutritional value of the recipe. You can of course just use cauliflower rice. Note that if you make your own cauliflower or broccoli rice for this recipe, the stalky part is also ideal to use in the recipe, as long as it has been riced or chopped to resemble rice.

If you are vegetarian, vegan or pescetarian, simply vary the recipe to suit. You can add tofu, additional prawns and other vegetables in lieu of the chicken, and you can also simply omit the eggs if you need to for dietary reasons. Because the base of this is already vegetable, I am quite happy to keep it fairly simple with the vegetables, but depending on your tastes, you could add celery, red or green peppers or diced zucchini for some low carb options, or you could also add vegetables such as peas and carrots. I love this dish topped with fresh bean shoots as well for a lovely contrast and nutritional boost. Serve this as a substantial main or use it as a side dish to go with Oven Baked Chinese Chicken.

Making a Chinese Omelette

You could use soy sauce in this dish to replace Tamari, but I do recommend you try to source and use Tamari where ever possible in recipes for a superior and healthier soy sauce option. True slowly fermented Tamari should be free from colors and preservatives and it also should be gluten free. Note that there are some other countries that make Tamari but it is not made in the traditional style and it often contains gluten and other preservatives and/or additives.


Cauliflower Fried Rice

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Lunch, Main Course, Side Dish
Cuisine: Low Carb
Keywords: cauliflower, cauliflower-rice, fried-rice, gluten-free, Keto, lchf, low-carb
Servings: 4 serves


  • 500-600 gms or 1 medium cauliflower riced
  • 500 gms chicken thighs diced
  • 200 gms prawns fresh or frozen- optional
  • 2 tablespoons EVOO- Extra Virgin Olive Oil
  • 3 teaspoons garlic minced
  • 1 teaspoon red chilli minced- or to taste
  • 1/2 teaspoon ginger minced
  • 4 slices bacon diced
  • 4 eggs
  • 2 spring onions thinly sliced
  • bean sprouts to serve- optional


  • Beat eggs in a bowl. Heat a large frying pan with a dash of EVOO and create 2 Chinese style omelettes, by dividing the mix in half and covering the base of the hot pan with the mix. Allow to cook on both sides and repeat with remaining half of the mix. Roll the omelettes up and slice them into thin strips.
  • Add another dash of oil and add the onions and bacon, pan frying on medium until cooked through, taking care not to brown too much. Cook firm tofu now if you wish to use it. Remove from the pan.
  • Add another dash of EVOO and add the chicken with 1 tspn of minced garlic and pan fry until cooked through. Remove from the pan. You can also cook the prawns now and saute them till cooked, taking care not to overcook them. Set them aside.
  • Turn the heat up on the frying pan to high and once pan is very hot, add the remaining oil and the riced cauliflower. Add 2 teaspoons minced garlic, 1 teaspoon minced chili, 1/2 teaspoon minced ginger and 2 tablespoons of Tamari. Saute on high till cauliflower rice has cooked and browned slightly. This could take 3-5 minutes. *note that I prefer my rice not to be over cooked.
  • Add the sauteed ingredients such as the chicken, prawns and/or tofu if using, and onions, back to the pan and saute the fried rice until till heated through.

To Serve

  • Divide into 4 bowls. Top with sliced Chinese omelette, chopped spring onions and a handful of fresh bean sprouts if desired.

Nutritional Information

Serving: 1serve minus the bean sprouts | Calories: 402kcal | Carbohydrates: 10g | Protein: 47g | Fat: 21g | Fiber: 4g
Note that we calculate our own nutritional values so they may not be precise. Calculate your own if desired. Carb values exclude sugar alcohols such as Erythritol, as they generally have no impact on blood sugar levels. 50% of the carbs from Xylitol is added to nutritional values. This is consistent with industry practice.
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