Low Carb Fried Rice

Riced cauliflower is touted as one of the most important finds in the world of low-carb, right after the probable discovery of Dr. Atkins snacking on bacon in the break room and dropping dozens of pounds as though by magic–and rightly so.

Rice, a base for many ethnic foods, is also a huge problem for those who are either intolerant to rice or who are following a low carbohydrate lifestyle.

Ricing cauliflower is relatively easy, especially if you own a food processor, but is easy to chop with a sharp Santoku knife or grate with a cheese shredder.

This dish is induction-friendly ~*I*~.

Fried Riced Cauliflower

16 ounce bag of frozen cauliflower, cooked as per package instructions
2 Tbsp oil
seasoning, to taste

Take prepared, warm (not hot—you might burn your fingers) cauliflower (I prepare mine in the microwave as per the recipe above) and press through a ricer. (If you don’t have a ricer, you can use a large-holed cheese grater and grate the cauliflower instead, or use a food processor or a sharp Santoku knife.)

Heat a small amount of oil in a pan over medium heat. Add riced cauliflower, stirring occasionally until the cauliflower is cooked and is golden, about 8-15 minutes. Add seasoning to taste.
Great with chicken stir fry or the boneless chicken wings and ginger dipping sauce recipes (or others).

Note: You can use a head of raw cauliflower to make your riced cauliflower. Simply process/rice the head prior to cooking in the microwave.

Makes approximately 3 cups.
Serves 6.

Nutritional Information:
Calories: 60, Carbohydrates: 3.5 g, Fiber: >1g, Net Carbohydrates: 2.5 g, Protein: >1 g, Fat: 4.5 g

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  1. I wonder if I can modify this recipe to make puertorican style rice… Methinks some experimenting is going to happen in my kitchen! Thanks as always for your great recipes! 🙂

  2. just discovered your site. great stuff!!

    What are some of the spices you would suggest for this recipe? I always have trouble knowing what spices to use for what recipes. thanks

    • Hi, Brian! I really am a huge fan of simple for this side for the most part. Salt, pepper, and maybe a little parsley if you need some color, are perfect. A tsp of garlic powder will definitely flavor things up, too, if you season to complement the main dish. If your main dish is spicy, I’d stick with mild flavors in your rice like the parsley, pepper and salt. If you have a creamy fish dish, I’d bring a little bit of garlic for some flavor from your side. You just never want the rice competing with your main dish flavors. I hope that didn’t just make me sound like the crazy spice lady.

  3. I’ve found that grating frozen cauliflower prior to cooking means less cutting of my fingertips. 😉 I also generally wring it out in cheesecloth or a tea towel after cooking if I’ll be using it as rice or mashing it. I can’t wait to use this recipe tomorrow. Mixed with some browned ground beef and spices. Mmm!

    • I hope you like this recipe! I just made it yesterday and added in some processed mushrooms for extra zhoozh!

  4. Cauliflower fried rice…FABULOUS idea! Made mine with fresh garlic, ginger root and shrimp.

    I riced a head of cauliflower to make the pizza crust then spread out the leftover on two cookie sheets and let the cauliflower dry out a bit for future use.

    Seven years ago I lost 100lbs on low carb then became sick. I was told to stop low carb and Ofc regained all my weight within a year.

    Have tried everything but hunger and cravings cause me to cave within three months. I’ve lost and regained the same 30lbs too many times to count.

    So here I am back to what I know works for me. Have already lost 20lbs effortlessly. Love the site! Thanks for all your hard work!

    • Wow! Way to go on your efforts and for losing 20 pounds! Losing 100 is no small feat either. I am really proud of all of your hard work. You are amazing!

  5. I am new to your site and have to say that I am so impressed on the recipes. However, I don’t know what a ricer is. I looked it up and Bed, Bath and beyond has one that is XoXo, but it seems to me that it would “mash” the cauliflower and not leave it in small pieces? Do I not cook the cauliflower till it’s mush, which is how I like it when I do the caulitaters. Should I invest the money in this gadget? I, too, lost about 20lbs last year but gained it all back when told to forego the low carb diet. While on this, my blood pressure went to normal, I had energy and lost weight. I am back on the wagon again and this time making healthier choices. Also, BB&B has a ricer that has three different settings, is this a good investment as well? Just wondering if I would need the different settings for some of your other recipes. LOVE THIS SITE AND THANK YOU!

  6. Cauliflower fried rice was completely new to me! I’m still new to cooking and I’ve just started a low carb diet. This turned out amazing! 🙂

  7. I made this first sauteing onion in 2 tbs olive oil, then added one blended egg until cooked, chopped the egg with a spatula and then stirred in the riced cauliflower. About halfway through I added cooked peas, broccoli and salt and pepper and kept tossing about once a minute until it was done. Tasted just like veggie fried rice.

  8. If I prefer to stay away from the microwave, can I steam the head of fresh cauliflower and then rice it?

  9. hello! I just found your site and want to tell you I’m loving the low carb recipes you have on here, I can’t wait to try them. I’m very impressed with the fried rice using cauliflower.

  10. Absolutely! You just want the cauliflower in a softened state suitable for shredding, mincing or processing.


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  4. luhless.com says:


    Low Carb Fried Rice | Your Lighter Side

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