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Keto Low-Carb Cauliflower Fried Rice With Chicken

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.

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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.

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:

  1. Wash and dry a head of cauliflower.
  2. 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.
  3. Add the rice to a wok and saute.
Low-Carb Paleo Cauliflower Vegetable Fried Rice with Chicken

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.

Low-Carb Paleo Cauliflower Vegetable Fried Rice with Chicken

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.

Low-Carb Paleo Cauliflower Vegetable Fried Rice with Chicken

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.

Low-Carb Paleo Cauliflower Vegetable Fried Rice with Chicken
Low-Carb Paleo Cauliflower Vegetable Fried Rice with Chicken

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Low-Carb Paleo Cauliflower Vegetable Fried Rice with Chicken in a serving dish
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5 from 15 votes

Keto Low-Carb Cauliflower Chicken Fried Rice

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!
Course dinner, lunch
Cuisine American, Asian
Keyword cauliflower chicken fried rie, cauliflower fried rice, keto fried rice, low carb fried rice
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 5
Calories 237kcal

Ingredients

  • 12 oz skinless chicken breasts
  • Salt and pepper to taste
  • Cooking spray
  • 2 medium eggs
  • 1 tablespoon sesame oil
  • 1/2 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
  • 1/2 lime, juice of
  • 2 green onions chopped
  • 1 tbsp 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.
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Nutrition (displayed with net carbs)

Serving: 1serving | Calories: 237kcal | Carbohydrates: 6g | Protein: 23g | Fat: 8g
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Nutrition DataMacros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
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Recipe Rating




Chloe Frew

Wednesday 14th of October 2020

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

Thursday 15th of October 2020

haha! Thank you for this review!

Emily

Friday 31st of July 2020

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

Friday 31st of July 2020

You're welcome! Glad you enjoyed it!

Marleigh

Sunday 14th of June 2020

This cauli fried rice is simple, flavorful, and perfect for meal prep! Got me through a week of lunches.

staysnatched

Tuesday 16th of June 2020

It's great for meal prep!

Stefanie Parker

Sunday 14th of June 2020

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

Sunday 14th of June 2020

I love shrimp with this!

Dayna

Monday 6th of April 2020

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

Monday 6th of April 2020

Wonderful! I love it with shrimp, too!