15-Minute Low Carb Cauliflower Fried Rice

(Keto, Paleo, Whole30, Gluten Free)

15-Minute Low Carb Cauliflower Fried Rice


2 people

small + large pan, small food processor (optional)

Preparation: 15 minutes - Keeps at least 3 days in the fridge


  • 1 small cauliflower (+/- 400 g)
  • 1 small zucchini
  • 1 small red bell pepper
  • 3 tablespoons extra virgin olive oil
  • 3 eggs (vegan: see tips)
  • Black pepper and sea salt

Optional flavorings:

  • Garlic and/or onion
  • Tamari (gluten free soy sauce – or soy free: coconut aminos)
  • Smoked paprika powder

Optional toppings:

  • Sesame or nigella seeds
  • Macadamia nuts, roughly chopped (or other nuts)
  • Spring onion
  • Cilantro or parsley

Do you often come home at night, in a hurry to get a healthy meal on the table? Here’s a super easy low carb dinner recipe for you, inspired by my childhood love for Asian cuisine: 15-Minute Low Carb Cauliflower Fried Rice.

It’s perfect for busy weekdays when you’re just not in the mood to spend a lot of time in the kitchen. If you use pre-chopped cauliflower rice you can save even more time!

As a little child I used to love fried rice with vegetables. It’s such a comforting dish and I think even the pickiest eaters will love it :) If your partner or children don’t like cauliflower rice, you can cook regular rice for them and prepare the low carb version for yourself.

For a kids proof version, you can also add green peas and carrots. I also like to swap the cauliflower rice for broccoli rice, a fun ‘grown-up’ variation on the classic.

Cauliflower Fried Rice with Peas and Carrots

Leftovers can be easily stored in the fridge for several days, so this makes a great recipe to meal prep in advance or take with you as a quick lunch on the go. Top with your choice of protein to turn the fried rice into a satisfying main course. You can find several suggestions in the tips down below.

What are your favorite quick meals for busy weekdays? Do you prefer easy stir-fries, pasta, oven-baked dishes…? Let me know in the comments down below.

Enjoy this Chinese-style cauliflower fried rice!


PS: I’ve got some really exciting news coming up involving my new book and lots of tasty food for you, so stay tuned! :)

15-Minute Low Carb Cauliflower Fried Rice (Keto, Paleo, Whole30)

15-Minute Low Carb Cauliflower Fried Rice (Keto, Paleo, Whole30)


  1. Cut the zucchini and red bell pepper into small cubes. Heat a generous tablespoon of olive oil (or extra virgin coconut oil, ghee, butter) in a large frying pan. Add the vegetables and cook over medium heat with pepper and sea salt to taste.
  2. While the vegetables are sautéing, you can make the cauliflower rice. Cut the cauliflower into small pieces. Place the florets in a food processor fitted with an S-blade and process a few seconds at a time using the 'pulse' button until you get a 'rice' consistency. You could also use a coffee grinder, chop the cauliflower by hand, or use pre-cut cauliflower rice.
  3. Add the cauliflower rice to the frying pan together with an extra tablespoon of olive oil. Season with pepper and sea salt to taste. I also like to add smoked paprika powder for extra flavor. Leave to cook on medium heat while you’re preparing the omelet.
  4. Heat the rest of the olive oil in a smaller pan, whisk the eggs in a bowl and pour them into the pan. Leave to cook until firm enough to flip using a flat spatula. Season with pepper and salt, and leave to cool a bit before you slice the omelet into strips.
  5. You could also skip this step and just scramble the eggs into the vegetables for a quicker one-pan version.
  6. Serve the fried cauliflower rice with the eggs and a spoonful of mild tamari (gluten free soy sauce) if desired. Add toppings of your choice like sesame or black cumin seeds (nigella seeds), finely chopped spring onion, roughly chopped macadamia (or other nuts) and fresh cilantro or parsley. To add extra flavor, you could sprinkle the fried cauliflower rice with a spoonful of toasted sesame oil, and rice or apple cider vinegar too.


  • Serve as a side dish or turn into a main dish with 150 g smoked tempeh, tofu or hempfu (vegan), chicken, turkey or fish baked in 1 tablespoon of extra virgin coconut or olive oil (or ghee, butter) per person.
  • For a vegan version, replace the eggs with scrambled tofu or hempfu.
  • Want to save even more time in the kitchen? Use pre-cut cauliflower rice (400 g).
  • You could also add some finely chopped onion and garlic for extra flavor.
  • Are you serving this cauliflower fried rice to children or as a post-workout meal after an intense workout? Feel free to add some extra slow carbohydrates like a cup of (frozen) peas and 2 large carrots, diced or shredded.
  • Want to make this dish soy free and Whole30 approved? Top it with hempfu (a vegan soy free alternative to tofu, made with hemp seeds) or poultry, and leave out the tamari or replace it with coconut aminos (made from the aged sap of coconut blossoms and salt). Available online and in some organic stores.

Which quick and easy dishes do you like to serve on busy weekdays? Do you have tips to save time in the kitchen? I’d love to hear your suggestions in the comments down below.

15-Minute Low Carb Cauliflower Fried Rice (Keto, Paleo, Whole30)

Nutritional value (per person – only the cauliflower fried rice, as a side dish)
Net carbs 9.4 g, Protein 13.2 g, Fats 28.1 g, Calories 351 kcal

Nutritional value (per person with 150 g tofu in 1 tablespoon olive oil, as a main dish)
Net carbs 10.9 g, Protein 33.1 g, Fats 52.1 g, Calories 636 kcal

Nutritional value (per person with 150 g chicken breast in 1 tablespoon olive oil, as a main dish)
Net carbs 9.4 g, Protein 59.6 g, Fats 48.4 g, Calories 730 kcal


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