Did you know that the Keto-friendly Cauliflower Fried Rice contains no rice? It’s a low-carb version of traditional fried rice made with cauliflower instead of rice. It is a popular recipe among those who follow a ketogenic diet, which is a low-carb, high-fat diet designed to help the body enter a state of ketosis, where it burns fat for fuel rather than carbohydrates.
Cauliflower is chopped into small pieces or processed in a food processor until it resembles rice to make keto-friendly cauliflower fried rice. The cauliflower “rice” is then sautéed with onions, bell peppers, carrots, and celery before being seasoned with tamari or soy sauce, ground ginger, and other spices. Eggs are frequently added to the dish for protein and to give it a more authentic fried rice flavour.
This cauliflower fried rice is a healthy and nutritious meal that is high in fibre, vitamins, and minerals and is an excellent choice for those looking to cut carbs or follow a low-carb or ketogenic diet.
How to prepare the recipe?
Keto-Friendly Cauliflower Fried Rice Ingredients:
1 small head of cauliflower
2 tbsp coconut oil
1/4 cup diced onion
1/4 cup diced bell pepper
1/4 cup diced carrot
1/4 cup diced celery
2 cloves garlic, minced
2 tbsp tamari or soy sauce
1/2 tsp ground ginger
2 eggs, beaten
Salt and pepper, to taste
Chopped scallions, for garnish
Instructions for preparation of Keto-friendly cauliflower fried rice
In a food processor, pulse the cauliflower into small florets until it resembles rice.
In a large skillet or wok, heat the coconut oil over medium-high heat. Cook until the onion, bell pepper, carrot, and celery begin to soften, about 3-5 minutes.
Cook for another 1-2 minutes, or until the garlic is fragrant.
Stir in the cauliflower “rice” to combine with the vegetables in the skillet. Cook, stirring occasionally, for 3-5 minutes, or until the cauliflower is slightly tender.
Scramble the eggs in a separate small pan until fully cooked. Then, combine the cauliflower “rice” mixture with the cooked eggs.
Add the tamari or soy sauce, ground ginger, salt, and pepper, and stir well to combine all the flavors.
Cook for another 1-2 minutes, or until everything is thoroughly heated and the flavors have blended.
Serve immediately, garnished with chopped scallions.
The preparation time for keto-friendly cauliflower fried rice takes around 25-40 minutes.
Prepping the cauliflower: 5-10 minutes
Chopping vegetables: 5-10 minutes
Cooking: 15-20 minutes
Total preparation time: 25-40 minutes
Health benefits of cauliflower fried rice
Keto cauliflower fried rice is a filling and nutritious meal high in fiber, vitamins, and minerals. It can be an excellent supplement to a healthy diet and lifestyle.
Low in carbohydrates: One of the primary advantages of keto-friendly cauliflower fried rice is its low carbohydrate content. It has fewer carbs because it uses cauliflower instead of rice, making it an excellent choice for those following a low-carb or ketogenic diet.
Cauliflower is high in fiber, which is important for maintaining healthy digestion and promoting feelings of fullness. This can aid in weight loss by reducing overeating.
Cauliflower is a nutrient-dense vegetable that is high in vitamins and minerals such as vitamin C, vitamin K, folate, and potassium. These nutrients are essential for immune function, bone health, and overall health and wellness.
Cauliflower is a low-calorie vegetable, which means you can consume a lot of it without consuming too many calories. This can be beneficial for people who want to lose weight or keep their weight in check.
Keto-friendly cauliflower fried rice is a vegetarian and gluten-free meal, making it an excellent choice for those with dietary restrictions or preferences.
Nutritional Value of Keto-friendly Cauliflower fried rice
A rough breakdown of the nutrition values for one serving of cauliflower fried rice (assuming the recipe serves four):
Calories: around 150
Protein: 6 grams
Fat: 10 grams
Carbohydrates: 10 grams
Fiber: 4 grams
Net Carbs: 6 grams
Naorem Mohen is a natural farmer, full-time blogger, and entrepreneur dedicated to promoting Manipur’s black rice Chakhao, local beverages, and edible mushrooms.