To be honest, the inspiration to this cauliflower fried rice came by watching someone else make and eat it 🙂 Her name is Shauna Falusi, and I highly recommend following her on Instagram. Here is a link to her page. I didn’t recall Shauna’s recipe but was craving for this kind of dish a few days after, so I improvised and the result turned out great!

Cauliflower rice is kind of a big deal now, because it is a great solution to those avoiding carbs, or simply want to make a low-calorie, full of vegetables, light dish. How I see it, cauliflower is just a magical vegetable, since how it tastes changes dramatically when using different cooking methods. This is allowing us to create a variety of different dishes without getting bored! Also, cauliflower creates a “fullness” sensation in the body.

Cauliflower fried rice keto low-carb

How to make

Cauliflower rice is a vegetarian dish, made mainly from vegetables and egg. Those of you who are vegan, can replace the egg with tofu. In order to give the cauliflower the “rice” texture, we grind it in a blender or a food processor. I use Ninja and it works great!

After we grind the cauliflower, we need to squeeze out the liquids out of it and dry it. We then fry it in a pan with olive oil. Both drying and frying in oil are important steps because they will help us create the fried “rice” crunchy texture.

After we fry the cauliflower for a few minutes, we add the rest of the vegetables listed in the recipe. The vegetables that I suggest here are shredded carrot, green peas and broccoli, which all blend well. But any kind of vegetable that you like can work – asparagus, yellow corn, green beans. You can be playful with the vegetables selection.

While the vegetables are being fried, we make the scrambled egg (or tofu). We whisk the egg and put in a pan with a little bit of olive oil. We will use a wooden spoon to constantly blend the egg, until we get the scrambled-egg texture. Once the egg is ready we add it to the fried vegetables mix.

We now add the sesame seeds to the same pan in which we fried the egg. We let the sesame roast, this will not take long – about one minute. Make sure you stay close and stir because the sesame can go from roasted to burned pretty easily.

We sprinkle the roasted sesame and some green onion on the cauliflower fried rice – and the dish is ready to be served!

Cauliflower fried rice keto low-carb

Cauliflower fried rice, keto friendly, low-carb

This dish in low in carbs and calories, it is light and full of vegetables
Prep Time 15 minutes
Course Main Course, Side Dish
Cuisine Asian, Chinese
Servings 1


  • head cauliflower about 3 cups
  • 1 cup broccoli
  • 1 carrot
  • ½ zucchini
  • a handful of green peas
  • 1 garlic clove
  • 2 leafs of green onion
  • ½ tsp fresh ginger, grated
  • 1 egg or 100g tofu
  • 1 tbsp sesame seeds
  • tsp dry garlic
  • 1 tsp dry onion
  • ½ tsp salt
  • 2-3 tbsp olive oil


  • We grind the cauliflower to "rice" texture in a blender or food processor. This shouldn't take too long – a few pulses.
  • Squeeze the liquids out of the cauliflower and dry it well.
  • We now prepare the vegetables: grate the carrot using a grater; cut the zucchini to cubes about 1 cm size; seperate the broccoli flower to small pieces; cut the garlic clove to small pieces and chop the green onion small. If the green peas is frozen – soak it in a bowl with hot water.
  • Heat a pan on low to medium heat with one tablespoon of olive oil. Add the cauliflower and fry for 2-3 minutes. Add the additional tablespoon of olive oil and the other vegetables – carrot, zucchini, broccoli, garlic, grated ginger and peas (drained from the soaking water if it was frozen). Mix well, cover the pan with a lid and let the vegetables cook for a few minutes, until they are softened.
  • In a separate pan, we heat a little bit of olive oil. We whisk the egg and put it in the pan. Using a spoon, we constantly mix the egg until we reach a scrambled egg texture. If you are using tofu – cut it roughly to chunks, you can use your hands for this, and fry it in the pan for 1-2 minutes – until it gets a bit golden. Once ready – add the egg or tofu to the cauliflower rice and vegetables.
  • Add the spices – dry garlic, dry onion and salt mix, taste and fix flavours if needed. You can now turn off the heat.
  • Put the sesame seeds in the pan that was used for heating the egg or tofu. Heat the seeds for about a minute – be careful not to burn them.
  • Garnish the dish with the sesame seeds and the green onion and the dish is ready!
Keyword gluten free, keto, low carb, Nutrients, protein, sugar free, vegan, vegetarian