The BEST Whole30 + Keto Cauliflower Fried Rice Recipe + Video – Uses frozen cauliflower rice, only 6 carbs + tastes JUST like chicken fried rice takeout! Paleo, low carb, soy free, gluten free, grain free, dairy free, sugar free, clean eating, real food.

Sorry for yelling at your eyes, but…THIS TASTES JUST LIKE FRIED RICE!

I’m serious. But it is insanely healthier because it is made with cauliflower and uses coconut aminos so it is soy free. Whole30 + keto cauliflower fried rice for the win!

Whole30 + keto cauliflower fried rice in a white bowl

The Best Low Carb Fried Rice

After switching to clean eating to lose weight, I sure have missed Chinese takeout. We would get it once a month. Fried rice was always my favorite.

Now, I can make it at home with all clean keto + whole30 ingredients and it tastes JUST as good! I’m serious! This is seriously the best low carb fried rice.

Is Soy Sauce Whole30 + Keto?

No, soy sauce is not whole30 because it contains soy. Instead, this fried rice is flavored with coconut aminos, which is a soy sauce swap out made from the sap of coconut trees. Coconut aminos are whole30 compliant.

Yes, soy sauce is keto friendly! If you don’t have any issues with soy, you can definitely use soy sauce to flavor this instead.

Whole30 + keto cauliflower fried rice in a white skillet

Cauliflower Fried Rice with Chicken

For protein, this recipe uses chicken + eggs, which is my favorite. But you could really use whatever protein you have on hand: shrimp, pork, or even just egg.

For veggies, my favorite combo to use is carrot, zucchini, onion + green onions. But feel free to use whatever veggies you have on hand. Other great options: celery, mushrooms, green beans, yellow squash, brussels sprouts, etc.

Whole30 + keto cauliflower fried rice in a meal prep containers

Meal Prep

Cauliflower fried rice is one of my favorite meals to meal prep. It tastes just as delicious the next day! Plus, in a pinch, this still tastes great cold if you aren’t able to reheat it. And is safe to keep at room temperature for a few hours if you’re on the go.


This cauliflower fried rice freezes beautifully! It’s so nice to have in the freezer to be able to heat up a quick meal in just 10 minutes.

Even better is that you can reheat it straight from frozen if you forgot to thaw it overnight!

Watch Cauliflower Fried Rice Recipe Demo Video (3:27 mins)

Whole30 + keto cauliflower fried rice in a white bowl

Whole30 + Keto Cauliflower Fried Rice

Uses frozen cauliflower rice, only 6 carbs + tastes JUST like chicken fried rice takeout! 
5 from 28 ratings
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course, Side Dish
Cuisine American
Servings 4
Calories 216


  • 2 tablespoons ghee divided
  • 2 12-ounce bags frozen cauliflower rice
  • 8- ounce chicken breast diced
  • 1 carrot diced
  • 1 zucchini diced
  • half a yellow onion diced
  • 1 bunch green onions sliced
  • 3 cloves of garlic grated or finely minced
  • 3 eggs beaten
  • 2 tablespoons coconut aminos
  • 1/2 teaspoon sesame seed oil
  • salt
  • garnish: sliced green onions and sesame seeds optional


  • Heat a large nonstick skillet over medium heat for 3 minutes until warm.
  • Add in 1 tablespoon of ghee, then add in the frozen cauliflower rice. Stir and cook until thawed, cooked and starting to get brown edges. About 10 minutes. Remove from the cauliflower rice from skillet to a separate bowl to use later on.
  • Add in another tablespoon of ghee. Add in the diced chicken breast and season with salt. Stir and cook until golden brown, about 7 minutes.
  • To the pan with the ghee and chicken, add in the diced carrots, diced zucchini, diced onion + sliced green onions. Season with salt. Stir and cook until soft, about 7 minutes.
  • Add in the garlic and cook for 30 seconds, until fragrant.
  • Add the cooked cauliflower rice back in and stir around.
  • Make an opening in the middle of the fried rice. Pour in the beaten egg and stir around to scramble and cook. Once the egg is scrambled, mix in completely.
  • Add in the coconut aminos and sesame seed oil. Stir to combine.
  • Taste for salt, and add more if desired.
  • Serve warm, topped with sliced green onions and sesame seeds (optional).
  • Leftovers will keep in an airtight container refrigerated for 5 days, or frozen for 6 months. See Notes below for meal prep and freezing instructions.

Recipe Video

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Recipe Notes

Protein: I love using chicken, but feel free to use whatever protein you have on hand. Pork, beef, shrimp, or even just veggie!
Coconut Aminos: If you don't need this to be soy free + whole30 friendly, you can use soy sauce or tamari! Same quantity, or more to taste.
Ghee: If you don't need this to be dairy free/whole30 friendly you can use butter in place of ghee.
Veggies: These are the veggies that I love to use in my fried rice. But feel free to substitute other vegetables you have on hand. Cabbage, bell pepper, green beans, broccoli, celery, asparagus, etc are all great options!
Using Real Rice: When making this for my kids, I'll use frozen Trader Joe's Organic Jasmine Rice! Exact same recipe, but pour in 1 bag frozen rice (no need to thaw it) after adding in the garlic.
Meal Prep Instructions: Store in an airtight container for up to 5 days in the refrigerator. HEATING: Either microwave until warm, about 3-5 minutes (I like to sprinkle in a little water to help it steam and prevent it from drying out). Or reheat in a large nonstick skillet with some ghee until crispy again.
Freezing Instructions: Freeze in a freezer safe airtight container for at least 6 months. Thaw in the fridge overnight, or reheat straight from frozen. Reheat either in the microwave until warm, about 5-7 minutes. Or reheat in a large nonstick skillet with some ghee until crispy again. You can put it in the skillet straight from frozen.


Calories: 216Total Carbs: 8gProtein: 20.2gFat: 11.6gFiber: 2.1gNet Carbs: 6g

Nutrition facts are calculated as a courtesy and not guaranteed.

Author: Natalie Gruendl from
Keyword Keto Friend Rice, Whole30 Fried Rice
Did You Make This Recipe?Please leave a comment and give this recipe a rating!

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