Lowcarb Cauliflower Fried Rice Quick Savory Grainfree

Q: What is Low Carb Cauliflower Fried Rice and how does it compare to regular fried rice?

Low Carb Cauliflower Fried Rice is a grain-free take on classic fried rice where cauliflower is pulsed into rice-sized pieces and stir-fried with aromatics, eggs and a soy-sesame sauce. It gives you a similar texture and umami to takeaway fried rice but with a fraction of the carbs — roughly 8–10 g carbs per serving for the base recipe — and fewer calories. Additions like peas, carrots or rice-based sides will raise the carbs, so keep that in mind if you’re tracking macros.

Q: Can I use frozen riced cauliflower or make this ahead and freeze it?

Yes — frozen riced cauliflower works well, but thaw it fully and squeeze out as much moisture as possible before stir-frying; otherwise it will steam rather than brown. You can refrigerate the cooked dish for 3–4 days and reheat in a hot pan for best texture; raw riced cauliflower freezes well for up to 2 months, while cooked cauliflower fried rice can be frozen but may become softer on thawing.

Q: Is this recipe healthy — what should I know about calories, fat and salt?

The base recipe is relatively light: roughly 120–150 kcal, 7–9 g fat, 6–7 g protein and 8–10 g carbs per serving, with fibre around 2.5–3.5 g. Sodium can be the biggest concern (about 450–600 mg) because of soy sauce, so use low-sodium tamari or cut the sauce and add salt to taste; choose avocado or light olive oil if you prefer and watch portion sizes when adding proteins or extra oil, which increases calories.

Low Carb Cauliflower Fried Rice My GoTo Quick Savory GrainFree

By Sophie ChenSeptember 30, 2025

4.00 (2 Ratings)

Table of Contents

Recipe Introduction

Quick Hook

Low Carb Cauliflower Fried Rice is my secret weeknight hero. Ever tried swapping rice for riced cauliflower? It's surprisingly satisfying.
The dish tastes savory, garlicky, and lightly toasted.

I remember my first attempt. It was messy but so worth it.
My partner called it "takeout magic."

Brief Overview

This Fried Cauliflower Rice borrows from classic Chinese stir fry. It’s a grain free take on a beloved comfort dish.
Difficulty is easy.

No fancy knife skills needed.
Prep is 15 minutes active work. Cook time about 8 12 minutes .

Total time lands at roughly 23 37 minutes depending on draining.
Yields four servings as a main for light eaters.

Or serve as a side for four in a family meal.

Main Benefits

Top health win: very low carbs per serving. Think Keto Fried Rice Recipe without guilt.
It’s a great Healthy Cauliflower Fried Rice option.

Perfect for a Low-Carb Weeknight Dinner.
Also works for Weight Watchers Cauliflower Fried Rice plans.

What makes it special? The texture. You get toasty bits and tender grains.
The eggs make it silky and comforting.

Finish with toasted sesame oil for aroma.
This Garlic Ginger Cauliflower Rice packs flavor.

Serve it when you want quick comfort. It shines next to steamed bok choy or grilled chicken.
Or bulk it with shrimp for a protein boost.

It stays grain free and keeps carbs low.

Fun stat to share: cauliflower sales surged recently. People really love swapping grains now.
Honestly, I get why. It’s fast and flexible.

Okay, ready to cook? Next comes the ingredients list.
Grab a head of cauliflower and your aromatics.

Ingredients & Equipment

Here’s what you need for Low Carb Cauliflower Fried Rice.
I keep this list tight. Less clutter. Better weeknight dinners.

Main Ingredients

1 medium head cauliflower (about 4 5 cups riced , ~ 600 700 g whole).
2 large eggs (~ 100 g beaten).
2 tbsp neutral oil ( 30 ml ) divided.
1 tsp toasted sesame oil ( 5 ml ) for finishing.
3 garlic cloves , minced (~9 12 g).
1 tbsp fresh ginger , minced (~8 10 g).
3 scallions , sliced (~30 g).
2 tbsp low-sodium soy sauce ( 30 ml ) or tamari.
1 tsp rice vinegar (optional, 5 ml ).
1/2 tsp ground black pepper .
Optional: 60 g diced carrot, 150 g cooked chicken, 40 g peas.

Quality notes. Use a firm, white cauliflower. No brown spots. Buy fresh ginger with taut skin. Use low-sodium soy to control salt.

Seasoning Notes

Essential combos: garlic + ginger + scallion. Soy sauce + sesame oil finishes. Black pepper adds warmth.
Flavor enhancers: add a splash of rice vinegar.

Finish with toasted sesame oil. A tiny squeeze brightens flavors.
Quick subs: tamari for gluten-free. Coconut aminos for soy-free.

Avocado oil for higher smoke point.
If you want a punch, add sriracha or chili oil.

Equipment Needed

Food processor with standard blade. Box grater works too.
Large nonstick skillet or wok, 12 inch / 30 cm ideal. Must handle medium high to high heat .
Silicone spatula or wooden spoon.
Fine mesh sieve, cheesecloth, or clean kitchen towel for squeezing moisture.
Measuring cups, spoons, cutting board, chef’s knife.

Common household alternatives: use a large frying pan instead of a wok. Use a blender pulse gently if you lack a food processor. Use a clean dish towel to squeeze cauliflower.

Quick note. Drying the riced cauliflower is the single most important step. I once skipped it and got soggy rice.

Never again. This recipe shines when things stay crisp. Low Carb Fried Rice never felt so close to the real deal.

Cooking Method

I love this Low Carb Cauliflower Fried Rice. It hits the takeout spot. Cauliflower has about 25 calories per cup.

That makes this a great Low-Carb Weeknight Dinner . It’s also a solid Grain Free Fried Rice swap.

Prep Steps

Do mise en place first. Rice the cauliflower. Aim for rice sized pieces. Keep aromatics ready. Beat eggs and slice scallions.

Measure soy and sesame oil. If using frozen cauliflower, thaw fully. Squeeze out water well.

Safety: Be careful with hot oil. Use a splatter guard if needed. Keep kids and pets away.

Time note: Prep takes 15 minutes . Draining may add up to 10 minutes .

step-by-step Process

Rice cauliflower into small grains. Visual cue: pieces like short grain rice.
Squeeze out excess moisture until crumbly. Visual cue: no pooling liquid.
Heat pan to high heat (pan surface ~375– 400° F) . Add 1 tbsp oil .
Cook eggs into soft curds. Remove eggs when slightly golden. 30 60 seconds here.
Sauté garlic, ginger, scallion whites for 20 30 seconds . Don’t burn.
Add cauliflower and spread into a single layer. Let sit 1 minute to brown. Then stir 3– 5 minutes until tender crisp and toasted. Visual cue: bits turn golden and cauliflower looks translucent.
Return eggs. Add soy, rice vinegar, and 1 tsp toasted sesame oil . Toss 30 60 seconds then remove.

Taste and adjust. Serve hot with scallion greens.

Pro Tips

Use a hot pan for toasted bits. That step makes this a proper Fried Cauliflower Rice . Cook in batches if needed. Don’t overcrowd the pan. That causes steaming.

Common mistakes: not draining the cauliflower. Overcrowding the pan. Cooking on low heat.

make-ahead: Refrigerate cooked rice up to 3 days . Reheat in a hot pan for best texture.

Honestly, I once ignored draining. It turned into soup. Never again. This version works for Cauliflower Fried Rice Keto , Healthy Cauliflower Fried Rice , and even Weight Watchers Cauliflower Fried Rice plans.

Try it with garlic ginger for a zingy Garlic Ginger Cauliflower Rice twist.

Recipe Notes quick heads up

Oh my gosh, this recipe changed weeknights for me. Fun hook: a friend told me this fooled her rice loving husband. Low Carb Cauliflower Fried Rice tastes like takeout. It’s lighter and grain free.

A quick tip I learned the hard way. If the cauliflower is wet it gets soggy. Always squeeze it dry. Use a towel or cheesecloth. It makes all the difference.

Serving Suggestions

Plate it in shallow bowls. Add scallion greens on top. Toasted sesame seeds look cute.

For sides, try a crisp cucumber salad. Or steamed bok choy with garlic. These pair well with Grain Free Fried Rice and make meals feel balanced.

Drinks that work: chilled green tea or a light lager. At dinner, a dry sake fits nicely. This is perfect for a Low-Carb Weeknight Dinner.

Storage Tips

Cool the rice to room temperature first. Store in an airtight container.

Refrigeration: keep up to 3 4 days . Freeze: you can freeze for up to 2 months . Use freezer safe bags.

Reheating: thaw overnight if frozen. Reheat in a skillet over medium high. Stir 4– 6 minutes until hot. Microwave briefly for one portion, then fluff.

Variations

For keto fans, swap soy for tamari. This keeps it a true Cauliflower Fried Rice Keto option. Add more eggs or shrimp for protein.

Vegan swap: skip eggs. Toss in tempeh or edamame. For Weight Watchers Cauliflower Fried Rice, watch oil amounts.

Seasonal swaps: summer add diced peppers. Autumn toss in roasted squash. Garlic Ginger Cauliflower Rice shines in cooler months.

Nutrition Basics

Per serving roughly 120 150 calories. Carbs sit near 8 10 grams. Protein about 6 7 grams. Fat about 7 9 grams.

Key benefits: lower carbs than rice. More fiber and vitamin C. It’s a Healthy Cauliflower Fried Rice choice. Great for anyone craving a Keto Fried Rice Recipe feel without grains.

Honestly, give this Fried Cauliflower Rice a try. It’s forgiving and fast. You’ll master it in a few tries. Trust me, it becomes a pantry hero.

Frequently Asked Questions

What is Low Carb Cauliflower Fried Rice and how does it compare to regular fried rice?

Low Carb Cauliflower Fried Rice is a grain free take on classic fried rice where cauliflower is pulsed into rice sized pieces and stir fried with aromatics, eggs and a soy-sesame sauce.

It gives you a similar texture and umami to takeaway fried rice but with a fraction of the carbs roughly 8 10 g carbs per serving for the base recipe and fewer calories. Additions like peas, carrots or rice based sides will raise the carbs, so keep that in mind if you’re tracking macros.

How do I stop the cauliflower from getting soggy?

Drying the riced cauliflower is the single biggest trick: squeeze it in a clean kitchen towel, cheesecloth or press in a fine mesh sieve until it’s crumbly rather than wet. Use a very hot pan, don’t overcrowd it, and cook in batches if necessary so the pieces can brown slightly that toasty edge is what gives the best texture.

Also avoid adding watery sauces until the end so the rice doesn’t steam itself soggy.

Can I use frozen riced cauliflower or make this ahead and freeze it?

Yes frozen riced cauliflower works well, but thaw it fully and squeeze out as much moisture as possible before stir frying; otherwise it will steam rather than brown. You can refrigerate the cooked dish for 3 4 days and reheat in a hot pan for best texture; raw riced cauliflower freezes well for up to 2 months, while cooked cauliflower fried rice can be frozen but may become softer on thawing.

How can I add protein or change the flavours while keeping it low-carb?

Fold in cooked shredded chicken, prawns, diced pork or firm tofu for extra protein without many extra carbs; scrambled eggs are a classic low-carb binder and add silkiness. Keep higher carb additions like peas and carrots to a minimum if you’re strict about carbs, and swap soy sauce for tamari or coconut aminos for dietary needs finish with a teaspoon of toasted sesame oil for big flavour without carbs.

Is this recipe healthy what should I know about calories, fat and salt?

The base recipe is relatively light: roughly 120 150 kcal, 7 9 g fat, 6 7 g protein and 8 10 g carbs per serving, with fibre around 2.5 3.5 g. Sodium can be the biggest concern (about 450 600 mg) because of soy sauce, so use low-sodium tamari or cut the sauce and add salt to taste; choose avocado or light olive oil if you prefer and watch portion sizes when adding proteins or extra oil, which increases calories.