If you are looking for a delicious, low-carb alternative to traditional fried rice, I have the perfect solution! By swapping out regular rice for riced cauliflower, this low-carb cauliflower fried rice becomes a fantastic option for those following a keto diet or anyone looking to reduce their carbohydrate intake. I created this recipe while following the autoimmune protocol, which, in addition to eggs, had me avoiding what felt like half the food pyramid! But if eggs are on your menu, feel free to add them for extra protein!

This recipe for cauliflower fried rice is a fantastic option for lunch or, even better, dinner. Personally, I find that limiting carbs in the evening suits my body and lifestyle, so this quick and easy meal is my weekday dinner favorite. Plus, the leftovers make a perfect next-day lunch or dinner!

Why You’ll Love This Low-Carb Cauliflower Fried Rice

Gut-friendly – Packed with prebiotic-rich veggies like onions, leeks, and garlic to nourish your microbiome.
Nutrient-dense – Cauliflower, carrots, and ginger offer a powerhouse of vitamins, minerals, and antioxidants.
Protein-packed – Chicken breast provides high-quality protein along with essential B vitamins and minerals.
Easy to make – A simple one-pan meal that comes together quickly.

Health Benefits Of this dish

This nourishing one-pan meal is packed with gut-loving veggies like onions, leeks, and garlic, all rich in prebiotic fibers that feed beneficial gut bacteria and support a healthy microbiome.

Cauliflower

Cauliflower, a cruciferous vegetable, is rich in glucosinolates, antioxidants, and fiber—supporting liver detoxification, hormone balance, and potentially reducing inflammation and cancer risk.

Ginger

Ginger brings powerful anti-inflammatory and antioxidant benefits. It supports digestion, helps relieve bloating, and may even ease headaches and other pain.

Carrots

Carrots are rich in beta-carotene, a precursor to vitamin A that supports vision, skin health, and immune function. They also offer antioxidants and prebiotic fiber, helping to support gut health and may assist the body in eliminating toxins.

Chicken

Chicken breast adds a boost of high-quality protein, essential for muscle repair and satiety. It’s also a good source of vitamins B6 and B12, magnesium, and iron, which play a role in energy metabolism, nervous system health, and oxygen transport.

Recipe Tips for Best Flavor & Texture (+ Easy Substitutions)

For the best texture, I recommend using fresh cauliflower and pulsing it in a food processor or blender to “rice” it. Fresh cauliflower stays tender-crisp when cooked. However, if you’re short on time, store-bought frozen riced cauliflower works too—it just tends to be softer.

For protein, I use boneless, skinless chicken breast. If possible, opt for humanely raised, organic, and pasture-fed poultry, as conventionally farmed meat may contain lower nutrient levels along with unwanted contaminants such as antibiotics, hormones, and pesticide residues. For similar reasons, I also recommend using organic vegetables if you can.

Fresh ginger gives the best flavor, but you can substitute ½ to 1 teaspoon (or more to taste) of ground ginger if needed.

To enhance the flavor, I finish the dish with 1 to 2 tablespoons of toasted sesame oil. It adds a deep, nutty taste, but be sure to add it after removing the skillet from the heat, as heating it can cause bitterness.

For a finishing touch, garnish with sesame seeds, scallions, chives, or pickled ginger (optional).

Time Saving Tips

Short on time? Here are a few prep-ahead tricks to make this dish even easier:

Chop the veggies in advance – Slice the onion, leeks, and carrots ahead of time and store them in an airtight container in the fridge for up to 2 days.
Use pre-riced cauliflower – Save time by using store-bought frozen or fresh cauliflower rice.
Pre-slice the chicken – Cut the chicken breast into strips and store it in the fridge (or freeze in portions) to streamline cooking.
Batch your aromatics – Mince garlic and ginger in advance and keep them refrigerated in a small jar with a bit of olive oil for quick use.

Serving Suggestions

This cauliflower fried rice is a satisfying standalone meal, but you can also pair it or dress it up for variety:

Garnish to elevate – Add a sprinkle of white or black sesame seeds, chopped scallions, or a few slices of pickled ginger for a pop of flavor and color. These finishing touches bring brightness and texture to the dish.
Add an egg – scrambled or soft-boiled egg on top to make it even more filling.
Serve with a side of fermented veggies – Think kimchi or sauerkraut for an extra gut-health boost and a tangy contrast.
Turn it into a bowl – Serve over fresh greens like baby spinach or shredded cabbage. Mix in a variety of colors—purple, green, or Napa cabbage—for added crunch, nutrients, and visual appeal.

Storage Tips

This dish stores beautifully, making it perfect for meal prep or saving leftovers for later:

Refrigerate: Allow the fried rice to cool, then store it in an airtight container (glass preferred) for up to 4 days. For best results, reheat gently on the stovetop until warmed through.
Freeze: Portion into freezer-friendly glass containers and freeze for up to 3 months. Let it thaw overnight in the fridge before reheating. Note: the texture may be a little softer, especially if made with frozen cauliflower rice.

Petra’s LifeFuel Tip: Store garnishes like scallions or pickled ginger separately and add them after reheating to preserve their flavor and texture.

I’d Love to Hear From You!

Share how this recipe turned out for you! If you try it, let me know in the comments and share your twists or substitutions. I can’t wait to hear your creative takes! Your feedback helps make this space even more inspiring and delicious.

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Easy Low-Carb Cauliflower Fried Rice: Perfect For Keto

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Print Recipe

This easy low-carb cauliflower fried rice is a fantastic way to enjoy the flavors of fried rice without the carbs! It’s satisfying, nutrient-dense and packed with gut-friendly ingredients.

Total Time: 45 minutes
Yield: 5 1x

Instructions

Rice the Cauliflower

If using fresh cauliflower: Remove the leaves and stem, cut into florets, and pulse in a food processor or blender until it resembles rice. Avoid over-blending to prevent mushiness.
If using a box grater, use the large holes to grate the cauliflower.
If using frozen riced cauliflower, you can skip this step.

Sauté the Vegetables

Heat 3 tablespoons olive oil in a large deep skillet over medium heat.
Add the onion, leeks, and carrots. Season with ½ teaspoon sea salt and ¼ teaspoon black pepper.
Sauté for 3–5 minutes, until the onions turn translucent and the carrots soften slightly but remain crunchy.
Stir in the garlic and ginger, followed by 1 tablespoon rice vinegar and 2 tablespoons coconut aminos.
Stir frequently to prevent the garlic and ginger from burning.

Cook the Chicken

Add the chicken strips to the skillet and season with the remaining ½ teaspoon salt and a pinch more black pepper.
Sauté for 5–6 minutes, stirring occasionally, until the chicken is fully cooked through.

Add the Cauliflower Rice

Stir in the cauliflower rice, remaining 1 tablespoon rice vinegar, and 3 tablespoons coconut aminos. Mix well and cook for 4–5 minutes, just until the cauliflower is tender-crisp. Avoid overcooking to preserve texture.
If using frozen cauliflower, you may need to cook a little longer—just until heated through.
Taste and adjust seasoning if needed.

Finish with Toasted Sesame Oil (Optional)

Remove the skillet from the heat and stir in 2 tablespoons toasted sesame oil for a rich, nutty finish.