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Cauliflower Fried Rice served in a white bowl garnished with sesame seeds and green onions
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5 from 2 votes

Cauliflower Fried Rice|Low Carb Recipe

Cauliflower Fried Rice|Low Carb Recipe is a delicious and much healthier loaded with flavor, protein, veggies and healthy fats.
Course Main Course, Side Dish
Cuisine Asian, Chinese
Keyword cauliflower fried rice, cauliflower recipes, chinese food, fried rice, healthy, indian keto recipes, keto recipes, low carb, under 30 minutes
Diet Gluten-Free, Keto, Low Carb, Vegetarian
Method Stovetop
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Calories 158kcal
Author Bhavana Patil


measuring cup used 1 cup = 250 ml

  • 1 medium-sized head of cauliflower riced (about 3.5 cups)
  • 1 tablespoon toasted sesame oil or coconut oil or olive oil
  • 2 cloves garlic minced
  • ½ cup mixed vegetables (carrot, green beans and peas)
  • ½ cup crumbled paneer (cottage cheese) or tofu
  • 2 tablespoon soya sauce (use tamari for gluten free if needed)
  • salt and pepper to taste
  • 2 tablespoon sliced spring (green) onions
  • 2 teaspoon sesame seeds for garnish (optional)


Prep Cauliflower

  • Firstly separate cauliflower into florets and stalks. Wash thoroughly. Mince or grate florets with the help of a grater or food processor to resemble fine rice (Skip this step if using 'ready to cook' cauliflower rice).

Stir Fry: 

  • In a skillet or wok, heat 2 tablespoons of the sesame oil over medium-high heat.
  • Add the minced garlic and saute for 30 secs or until aromatic.
  • Then add onions, carrots, beans, peas and cook for about 3 to 4 minutes or until tender.
  • Add cauliflower rice, crumbled paneer (cottage cheese), and stir fry for approximately 3 to 4 minutes until the cauliflower is slightly crispy on the outside and tender on the inside. Note paneer is optional I have added it for extra protein.
  • Then add soy sauce, salt, and ground black pepper. Mix well and turn off the heat.

Final Garnishing:

  • Sprinkle sliced spring onions and sesame seeds just before serving.



    • Make sure the heat is medium-high to high heat while stir-frying.
    • Don’t cover the pan. This causes the cauliflower to steam and worsens the smell.
    • Don’t overcook the cauliflower rice. It will get mushy, and it will smell, too.
    • Add soya sauce, in the end, preventing it from absorbing too much into the cauliflower and making it too mushy.
    • Try to use low sodium soya sauce and if you are looking for gluten-free use Tamari or also Coconut Aminos replaces the soy sauce and it’s the best!
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.


Calories: 158kcal | Carbohydrates: 12g | Protein: 7g | Fat: 10g | Saturated Fat: 2g | Sodium: 572mg | Fiber: 4g | Sugar: 5g