Perfect Keto Fried Rice (Edit recipe)

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This easy recipe and technique ensures a delicious, high-protein keto fried rice using cauliflower rice every time. The secret to perfect cauliflower rice is controlling the temperature. Cooking it at high heat can result in a mushy texture and an overpowering cauliflower odour. By keeping the heat low, the rice stays firm, dry, and aromatic without getting soggy. This method not only preserves the ideal texture but also adds protein from the eggs, making it a well-rounded, balanced base for any low carb keto meal. It’s a healthy, flavourful alternative to traditional rice. Did you know? Cauliflower begins to emit a noticeable odour when it's cooked, particularly at temperatures above 170°F. The smell is often stronger when the cauliflower is steamed, boiled, or roasted.

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PREP TIME

5 minutes

COOK TIME

10 minutes

INGREDIENTS

4

Serves: 1-2

Ingredients

450 grams Cauliflower, Riced, fresh, stems only (see note)
2 whole Eggs, large
1 Tbsp Avocado Oil
0.25 tsp Sea Salt

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Process

Cook Mode

Note, these instructions are written assuming the standard serving size, since you have modified the number of servings, these steps may need to be modified for best results

Heat a large skillet or wok over low heat.
Add the fresh cauliflower rice.
Stir occasionally to help release moisture, cooking for 5-7 minutes until the rice is dry and most of the water evaporates. Lower the temperature if needed, keeping the heat below 170°F to prevent the cauliflower odour from intensifying. Sprinkle on the sea salt.
Push the cauliflower rice to the sides of the pan, creating a well in the centre. Add in the avocado oil.
Crack the eggs into the centre of the pan. Let them cook for 1-2 minutes, stirring occasionally to scramble until slightly cooked.
Stir the eggs into the cauliflower rice, mixing it to coat the cauliflower for an additional 1-2 minutes. Remove from heat and serve immediately.

Notes

If using frozen cauliflower rice, heat a skillet over medium for 5-10 minutes to melt the ice, then reduce the heat to low and proceed with step 2. Use only the stems for a better texture. They’re denser and less fibrous, creating a finer, rice-like consistency, while the florets can be crumbly and may result in a mushier texture when cooked. To avoid mushy cauliflower rice, be sure to dry out the cauliflower fully before adding the eggs.

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About This Recipe

Show nutritional information

This is our estimate based on online research.
Calories:	201
Fat:	14 g
Carbohydrates:	11 g
Protein:	6 g
Cholesterol:	0 g
Sodium:	646 mg
Fiber:	0 g
Sugars:	3 g
Sugar Alcohol:	0 g
Calculated for total recipe.