Introduction

Savor the flavors of a classic dish with a low-carb twist in this Keto Cauliflower Fried Rice recipe. Bursting with vegetables, protein, and seasoned to perfection, this dish offers all the satisfaction of traditional fried rice without the carb-heavy grains. Ideal for those following a ketogenic lifestyle or looking to incorporate more vegetables into their diet, this recipe is both delicious and nourishing. Whether enjoyed as a main course or a side dish, Keto Cauliflower Fried Rice is sure to become a staple in your kitchen.

Ingredients

  • 1 medium head cauliflower, grated or finely chopped (about 4 cups)
  • 2 tablespoons avocado oil (or olive oil)
  • 2 cloves garlic, minced
  • 1 small onion, finely chopped
  • 1 cup mixed vegetables (such as bell peppers, peas, carrots), diced
  • 8 oz cooked chicken breast, diced (optional)
  • 2 large eggs, beaten
  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon sesame oil
  • 1/2 teaspoon ground ginger
  • Salt and pepper, to taste
  • Green onions, sliced (for garnish)

Instructions

  1. Prepare Cauliflower: Wash and dry the cauliflower thoroughly. Remove the leaves and core, then grate or finely chop the cauliflower florets into rice-sized pieces using a food processor or box grater. Set aside.
  2. Cooking Vegetables: Heat 1 tablespoon of avocado oil in a large skillet or wok over medium heat. Add minced garlic and chopped onion, sautéing until fragrant and translucent, about 2-3 minutes.
  3. Add Vegetables: Increase heat to medium-high. Add mixed vegetables (bell peppers, peas, carrots) to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
  4. Incorporate Cauliflower: Push the vegetables to the side of the skillet. Add the remaining tablespoon of avocado oil to the empty space. Add the grated cauliflower to the skillet, stirring to combine with the vegetables. Cook for 5-6 minutes, stirring occasionally, until the cauliflower is tender and slightly golden.
  5. Cook Chicken (if using): If adding chicken, push the cauliflower mixture to one side of the skillet again. Add diced chicken breast to the empty space and cook until heated through, about 2-3 minutes.
  6. Scramble Eggs: Create a well in the center of the skillet by pushing the cauliflower mixture and chicken to the sides. Pour beaten eggs into the center of the skillet. Allow them to cook undisturbed for a few seconds until they begin to set. Scramble the eggs with a spatula until fully cooked and combined with the cauliflower mixture.
  7. Seasoning: Drizzle soy sauce (or tamari), sesame oil, and ground ginger over the cauliflower fried rice. Stir well to coat evenly. Season with salt and pepper to taste.
  8. Serve: Remove the skillet from heat. Garnish with sliced green onions for added freshness and flavor. Serve hot and enjoy this delicious Keto Cauliflower Fried Rice as a satisfying meal or side dish.

Introduction

Savor the flavors of a classic dish with a low-carb twist in this Keto Cauliflower Fried Rice recipe. Bursting with vegetables, protein, and seasoned to perfection, this dish offers all the satisfaction of traditional fried rice without the carb-heavy grains. Ideal for those following a ketogenic lifestyle or looking to incorporate more vegetables into their diet, this recipe is both delicious and nourishing. Whether enjoyed as a main course or a side dish, Keto Cauliflower Fried Rice is sure to become a staple in your kitchen.

Ingredients

  • 1 medium head cauliflower, grated or finely chopped (about 4 cups)
  • 2 tablespoons avocado oil (or olive oil)
  • 2 cloves garlic, minced
  • 1 small onion, finely chopped
  • 1 cup mixed vegetables (such as bell peppers, peas, carrots), diced
  • 8 oz cooked chicken breast, diced (optional)
  • 2 large eggs, beaten
  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon sesame oil
  • 1/2 teaspoon ground ginger
  • Salt and pepper, to taste
  • Green onions, sliced (for garnish)

Instructions

  1. Prepare Cauliflower: Wash and dry the cauliflower thoroughly. Remove the leaves and core, then grate or finely chop the cauliflower florets into rice-sized pieces using a food processor or box grater. Set aside.
  2. Cooking Vegetables: Heat 1 tablespoon of avocado oil in a large skillet or wok over medium heat. Add minced garlic and chopped onion, sautéing until fragrant and translucent, about 2-3 minutes.
  3. Add Vegetables: Increase heat to medium-high. Add mixed vegetables (bell peppers, peas, carrots) to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
  4. Incorporate Cauliflower: Push the vegetables to the side of the skillet. Add the remaining tablespoon of avocado oil to the empty space. Add the grated cauliflower to the skillet, stirring to combine with the vegetables. Cook for 5-6 minutes, stirring occasionally, until the cauliflower is tender and slightly golden.
  5. Cook Chicken (if using): If adding chicken, push the cauliflower mixture to one side of the skillet again. Add diced chicken breast to the empty space and cook until heated through, about 2-3 minutes.
  6. Scramble Eggs: Create a well in the center of the skillet by pushing the cauliflower mixture and chicken to the sides. Pour beaten eggs into the center of the skillet. Allow them to cook undisturbed for a few seconds until they begin to set. Scramble the eggs with a spatula until fully cooked and combined with the cauliflower mixture.
  7. Seasoning: Drizzle soy sauce (or tamari), sesame oil, and ground ginger over the cauliflower fried rice. Stir well to coat evenly. Season with salt and pepper to taste.
  8. Serve: Remove the skillet from heat. Garnish with sliced green onions for added freshness and flavor. Serve hot and enjoy this delicious Keto Cauliflower Fried Rice as a satisfying meal or side dish.

Nutritional Information (per serving)

  • Calories: 250
  • Total Fat: 14g
    • Saturated Fat: 2g
    • Trans Fat: 0g
  • Cholesterol: 120mg
  • Sodium: 800mg
  • Total Carbohydrates: 12g
    • Dietary Fiber: 5g
    • Sugars: 5g
  • Protein: 20g

WW SmartPoints

  • Each serving: 7 SmartPoints

Tips for Success

  • Grating Cauliflower: Use a food processor for quick and uniform cauliflower rice or grate by hand for a chunkier texture.
  • Vegetable Options: Customize with your favorite vegetables or whatever is in season for added variety and flavor.
  • Protein Choices: Swap chicken for shrimp, tofu, or beef to suit your preference or dietary needs.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave before serving.

Conclusion

This Keto Cauliflower Fried Rice recipe offers a satisfying alternative to traditional fried rice, packed with vegetables and protein while remaining low in carbohydrates. It’s a versatile dish that caters to ketogenic diets and anyone looking to enjoy a flavorful, healthy meal. Whether you’re a beginner in the kitchen or a seasoned chef, this recipe is simple to prepare and bursting with savory flavors that will keep you coming back for more.

Embrace the goodness of cauliflower as a nutritious substitute for rice and discover how easy it is to create a satisfying meal that supports your dietary goals. Perfect for busy weeknights or leisurely weekends, Keto Cauliflower Fried Rice is a delicious way to enjoy your favorite flavors guilt-free. Treat yourself to this wholesome dish and savor the delicious blend of textures and tastes with every forkful.