Whole30 + Keto Cauliflower Fried Rice
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!
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.
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.
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.
Freezing
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)
PrintWhole30 + Keto Cauliflower Fried Rice
- Prep Time: 10 mins
- Cook Time: 20 mins
- Total Time: 30 minutes
- Yield: 4 1x
Ingredients
- 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)
Instructions
- 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.
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.
Nutrition Facts: The nutritional information is calculated based on the exact ingredients and quantities listed in the Ingredients above. It is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary, especially if you make recipe substitutions. Always best to go off your own calculations based on the ingredients and measurements you use.
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63 Comments on “Whole30 + Keto Cauliflower Fried Rice”
Yummy, easy to make lunch!
★★★★★
So happy you liked this. It’s one of my favorite lunches too!
Made this last night! Seriously does taste like fried rice!!!
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Yeah! So glad you liked this Elaine!
This fried rice is really, really good! Try subbing shrimp.
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Thrilled you like this Lana! Adding shrimp sounds delicious! Thanks for sharing.
I JUST made this! I took a bite and had to stop by and say how good it is! Tastes just like fried rice, and my 2 yr old so gobbling it up as we speak. Thank you for this!
★★★★★
So glad you and your 2 year old like this! It’s a great way to sneak extra veggies into the kiddos diets.
So good and easy too! Total crowd pleaser, I will be making this again!!!
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Yeah! So glad you liked this and will be making it again Ellen.
Can’t wait to try this!
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I sure hope you like it Stephanie!
Looks so good!!!!!!! Great ingredients!
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I love that it is ALL healthy ingredients. I hope you enjoy it.
I just made this and my 11 month old twins are obsessed!!! They won’t eat veggies til now!!! Thank you!
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I am so happy your twin babies love the cauliflower rice Ashley! It’s such a great way to get extra veggies into the kiddos diets.
I love how versatile this recipe is! I used bok choy and a pre-chopped coleslaw mix for the veggies. I didn’t have sesame oil so I used the coconut aminos and sriracha. So good!
★★★★★
I am so glad you liked this Gretchen! I also love how you can sub out whatever veggies you have on hand. I love your other tweaks to the recipe adding sriracha is just fantastic with the cauliflower rice.
Made this last night for dinner and OH MY!!! So so soooo delicious! Thank you for putting a healthier spin on one of my favorite take out items!
★★★★★
Yeah! So glad you like this. I PREFER it to take out! So much healthier too!
So easy. So good. I substituted olive oil because I don’t like the taste of ghee. Made enough for left overs!!!
★★★★★
I am glad this was easy AND good Johnna! You can’t beat that! I also love the leftovers!
THIS IS BETTER THAN TAKEOUT. I have eaten this three times in the last 24 hours. SO AMAZING!!
★★★★★
Wow! So happy you liked this better than take out! Yes!
SO GOOD!! This recipe is so flavorful and filling! My husband and I loved it!! It will definitely become a staple in our house!
★★★★★
Just meal prepped this for the week, but I snuck a taste and it’s delicious! Love these easy, clean recipes that are helping me stick to my keto diet!
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So glad you liked this Katie! I always have to sneak a taste when I meal prep! How could you not? I am glad you are sticking to your Keto diet. Keep up the good work!
This recipe is such a great alternative to rice! So easy and tasty! Thank you!
★★★★★
Hi Lissette – I am so glad you liked this. I am amazed at how much it tastes like rice. Thanks for sharing.
This was delicious! And my husband really liked it too! Next time I’m going to try with shrimp!
Sarah I am so happy you liked this! Even better that it is hubby approved. You will LOVE this with shrimp. I can’t wait for you to try it.
So fast, easy, and delicious! My husband who wants nothing to do with keto/whole30 anything because he thinks it will compromise taste, devoured it. I added some shrimp for more protein but otherwise stuck to the recipe. Yum!
★★★★★
What a great compliment Alina! I am so happy you enjoyed my Cauliflower Fried Rice. So glad it was hubby approved! Adding shrimp is delicious addition!
Omg ! This was delicious! And you are totally right… you really don’t miss the rice because the cauliflower is crispy and nutty just like the rice would be! Thanks for this recipe!
★★★★★
Yeah! I am SO happy you liked this Emily! Isn’t it amazing how you just do not miss the rice? I actually prefer the cauliflower rice to regular fried rice. My family does too!
Going to make this for dinner soon!!
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Yeah! I sure hope you like it Stephanie!
My stepdaughter said this is her new fave. It was so delicious and I’m a real fried rice fanatic. It tasted just as good as the bad for you kind except when you’re done eating it you feel so good! So many flavors in each bite. Amazing! By the way, I’m down 3 lbs in two weeks following your recipes only a few times a week! Along with regular walking, hiking and gym visits two or three times a week. I added organic peas, mushrooms and a pound of shrimp. Yum!
★★★★★
I am so happy you and your daughter liked my cauliflower fried rice! I agree with you, it tastes just as good if not better than regular fried rice, but afterwards you don’t have that heavy bloated feeling. I love that it is so good for you too! I love your addition of peas, mushrooms and shrimp! Yum! That sounds absolutely fantastic.
Congratulations on your weight loss! Three pounds in 2 weeks is quite an accomplishment. Keep up the good work!
This was so good! This was in my meal prep last week and it was delicious! Tastes just like “normal” fried rice and it was SO easy!!
★★★★★
I am so glad you liked my cauliflower fried rice Katie. I know exactly what you mean, it does taste like “normal” fried rice! That is such a great description. Thanks for sharing.
Love this! I’ve made it a couple times now. Tried it with both chicken and pork. Super delicious!
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I am so happy you liked my cauliflower rice and that it has made it into your recipe rotation Hailey. It is delicious with both chicken and pork. I can’t decide which I like more!
I love this recipe!! It was a huge hit! Kids and hubby approved! Definitely making this again!
★★★★★
I am so glad your family liked my cauliflower fried rice Melanie. That is fantastic that you will be making it again!
This was very good. I was surprised how it doesn’t taste like cauliflower at all. So much flavor! Simple and delicious. Perfect combo :)
I am so glad you liked my cauliflower fried rice Dara. It really does tastes just like regular fried rice, but healthier! Win-win!
Ive been missing Chinese takeout!! Cant wait to make this for me and my boyfriend.
If you have been missing Chinese take out, you are in for a treat Meredith! The cauliflower fried rice is so delicious. I sure hope you and your boyfriend enjoy it!
This fried rice was delicious! I added some of my fermented chili peppers for extra kick on top!
★★★★★
Adding fermented chili peppers is a fantastic idea Mindy! Sounds delicious!
You you you! 🌻 🌻 🌻
I love your site and I wanted to say thank you for all your knowledge and kindness!
Hugs and mahalo from Nalo Beach Hawaii!
Wow! Your comment just made my day Brandi! Thank you so much for reaching out with your kind words. It really means the world to me. I just love sharing recipes and tips and when they are well received it sure makes it all worthwhile!
I hope all is well in Hawaii! Blessings to you and yours!
I have made this recipe over and over again! It is excellent for meal prepping, keeps well in the fridge and you can throw in whatever vegetables you have on hand! Highly recommend.
★★★★★
I love that you have made it a lot and agree that it is fantastic for meal planning Jess.
Is it just one chicken breast for all 4 servings? I can’t wait to prep this tonight for dinner tomorrow and lunches!! Love being able to just throw in whatever veggies I have in my fridge
Yes, it’s one chicken breast for all 4 servings Meredith. The chicken breast chopped is able to really stretch nicely for 4 meals. It’s so budget friendly!
I was in need of a quick and easy keto lunch and this was awesome! I used palm rice instead of cauli rice and it was still SO similar to fried rice. It was one of those meals that’s so yummy that after you finish your bowl you stand over the pan eating more by the forkful.
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I am so glad you liked my fried rice Casey! It’s good to know that it turned out well for you with palm rice. I’ll have to try that!I too have found myself standing over the pan having seconds. LOL!
This is so freakin good!!! Should’ve doubled the recipe. Disappeared in minutes !
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So glad you liked it Ana! I love that it disappeared in minutes. LOL! Doubling the recipe is a genius idea.
Love this! My husband, who does not typically like cauliflower dishes, ate his entire plate and loved it! We added shrimp to ours instead of chicken. This is now a staple in our house!
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Thank you so much for all of your wonderful comments Katie. You made my day! So glad you and your husband enjoyed the cauliflower rice stir fry even though your husband isn’t typically a fan. Adding shrimp to it sounds so delicious!