Keto Low-Carb Cauliflower Chicken Fried Rice is a quick and easy stir fry recipe with riced cauliflower and only 6 net carbs. Feel free to substitute shrimp if you wish!
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This recipe was originally published in 2018 and has since been updated.
Can I eat fried rice on the keto diet? A common question I see is what makes the best substitute for keto rice. The best low carb rice uses cauliflower.
You may also like my Cauliflower Risotto, Cauliflower Mash, Cilantro Lime Cauliflower Rice, and Cauliflower Potato Salad.
Table of Contents
Can I Eat Cauliflower on the Keto Diet?
Everyone is looking for "What can I replace for rice?" Cauliflower is a great replacement because 1 cup has 3 net carbs.
How to Make Cauliflower Fried Rice
I like to buy riced cauliflower. I love the pre-made option from Trader Joe's.
If you want to make your own cauliflower rice, perform the following:
- Wash and dry a head of cauliflower.
- You can use either a cheese grater or food processor to create the “rice.” If using a cheese grater, use the medium sized holes of a grater. If using a food processor be sure not to over-pulse.
- Add the rice to a wok and saute.
How Does Riced Cauliflower Taste?
It does not taste like standard rice and the texture is different. You can taste the starch in rice, and cauliflower does not have that taste. It has a crunch and will take on the flavor of the ingredients it is paired with.
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Is Cauliflower Better For You Than Rice?
From a macros and nutrition facts view, cauliflower is loaded with fiber, vitamins C, K and B6, and potassium. Cauliflower has 25 calories per cup vs. 218 for a cup of cooked brown rice.
How Long Will it Last in the Fridge
The dish will last in the refrigerator for 3-4 days.
Can You Freeze Cooked Cauliflower Fried Rice?
Yes, freeze it in tightly sealed containers or bags for up to a few months. To reheat, add it to a wok on high heat along with sesame oil.
Popular Keto Recipes
Keto Low-Carb Bacon Cheeseburger Casserole
Keto Low-Carb Philly Cheesesteak Casserole
Keto Low-Carb Shrimp Alfredo
Keto Low-Carb Smothered Pork Chops
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Keto Low-Carb Cauliflower Chicken Fried Rice
Ingredients
- 12 oz skinless chicken breasts
- Salt and pepper to taste
- Cooking spray
- 2 medium eggs
- 1 tablespoon sesame oil
- ½ cup chopped onion
- 3 garlic cloves minced
- 2 packages Trader Joe's Riced Cauliflower (32oz total)
- 1 tablespoons red pepper flakes optional
- 3 tablespoons low-sodium soy sauce or liquid aminos
- 1 tablespoon fish sauce
- ½ lime, juice of
- 2 green onions chopped
- 1 tablespoon cilantro optional
Instructions
- Cut the chicken breasts into small chunks, about an inch each.
- Heat a skillet or wok on medium-high heat. Spray with cooking spray. Add the chicken and season with salt and pepper.
- Cook the chicken on both sides for 5-6 minutes until fully cooked. Set aside.
- In a small bowl, whisk the eggs. Season with salt and pepper to taste, if desired.
- Scramble the eggs in the wok. Be careful not to over-cook the eggs. Add additional oil or cooking spray if needed.
- Remove the eggs from the wok and set aside on a plate.
- Add the sesame oil to the wok. Then add the garlic, onions, and red pepper flakes.
- Cook briefly until the onions are translucent and fragrant.
- Add the riced cauliflower and cook for 3-4 minutes until it becomes soft.
- Add the fish sauce, soy sauce, and lime juice. Stir.
- Add the cooked eggs and chicken. Blend well. Sprinkle with cilantro and chopped green onions.
- Serve.
Glenda says
This Low-Carb, paleo cauliflower fried rice with chicken looks so tasty. I also like that it is healthy too.
Cassie says
Love the sound of this and that it is a lighter options with the use of cauliflower rice! YUM! Can't wait to try
Sarah says
Riced cauliflower is SUCH a staple in my kitchen...easy to use, nutritious alternative to rice! This fried rice looks amazing, can't wait to give it a try!
AnnMarie John says
I've never tried substituting cauliflower for rice before! That's really awesome and a healthier option too. I'd love to try this fried rice recipe!
Jen Temcio says
I am loving cauliflower lately and I totally love this idea! Sounds so fresh and flavorful.
Jessica Hughes says
Riced cauliflower is such a wonderful way to save carbs in recipes and still have delicious food! This fried recipe looks amazing, I'm definitely saving this one.
Shell says
I’m absolutely going to make this recipe!! It sounds super delicious and I love using this veggie in meals for my family.
Alison says
Fried rice is my weakness so I definitely need to try this! Cauliflower rice keeps popping up everywhere lately!
Luci says
This looks really delicious. Cauliflower is a great sub in a fried rice.
Igor @ CookingTheGlobe says
This fried rice looks so delicious and healthy! I love that you included chicken!
ANdrea says
It looks really good - and easy to make even for this cooking amateur!
chris says
I'm a sucker for cauliflower rice, always makes me feel healthy when in reality I'll pair it with an entire deep fried chicken or something.. Hey, thought that counts right? Anywho, this recipe looks absolutely divine and I cannot wait to try it!!! Thanks for sharing 🙂
chris says
I'm a sucker for cauliflower rice, always makes me feel healthy when in reality I'll pair it with an entire deep fried chicken or something.. Hey, thought that counts right? Anywho, this recipe looks absolutely divine and I cannot wait to try it!! Thanks for sharing 🙂
Tara says
Yum! I have seen recipes for riced cauliflower floating around, but haven't actually tried any yet. This looks wonderful! Looks like I need to make a trip out to Trader Joe's.
MrsBernieMadoff says
@Tara, -or the corner grocery store, cauliflower rice is everywhere now, no need to look for a traders joe, that isnt located in every state, dont like paying shipping and handling charges, hope this helps.
Julia says
This looks delicious! Love how quick it is to make!
linda spiker says
What a beautiful meal! Pinned!
Liz @ I Heart Vegetables says
I've been making a lot of cauliflower rice lately! I haven't tried the Trader Joe's kind yet though! I'll have to grab some next time I'm there!
Ayngelina says
This looks delicious and I'm also I trigger by your spicy shrimp fried rice.
Flossie McCowald | SuperMomHacks says
I have got to try this recipe!!! I strongly dislike cauliflower BUT I love fried rice, and I also love the fact that this recipe is a healthier version of fried rice that I can make when my mom visits, since she does Paleo. Thanks for the great idea - pinned for future reference! 🙂
Debrann Mitchel says
I made this for dinner tonight. and my husband and I loved it!
staysnatched says
That's wonderful to hear! I hope you try more recipes.
Sally says
Can you tell me how many this serves please
staysnatched says
5. This is also documented in the recipe card.
Redoy says
This recipe looks so delicious and healthy. thanks for the recipe. take care...
staysnatched says
Glad you enjoyed it!
Dayna says
Make this today for meal prep, and it is AWESOME! I substituted shrimp for the chicken - Super easy to make, and super flavorful. Will definitely make this recipe again & again!
staysnatched says
Wonderful! I love it with shrimp, too!
Stefanie Parker says
I loved this recipe! It was my first time using cauliflower rice and I honestly couldn’t tell the difference from the real thing. I used shrimp instead of chicken.
staysnatched says
I love shrimp with this!
Marleigh says
This cauli fried rice is simple, flavorful, and perfect for meal prep! Got me through a week of lunches.
staysnatched says
It's great for meal prep!
Emily says
My fiance and I tried this dinner tonight and it was so good! So flavorful and comes with a surprising kick from the red pepper flakes I would guess! Going to add it as a staple for sure! Thank you, Brandi!!!
staysnatched says
You're welcome! Glad you enjoyed it!
Chloe Frew says
This shit slams. Delicious and easy. Everything we always need from our stay snatched queen. I’ve made cauliflower fried rice before and it was terrible. This was amazing. I added a jalapeño for a little extra spice.
staysnatched says
haha! Thank you for this review!