Who says you have to give up your favorite takeout dishes on a low-carb diet? Traditional egg fried rice might be a high-carb indulgence, but this keto-friendly version is a game-changer. By swapping starchy rice for light and healthy cauliflower rice, we keep the carbs incredibly low without sacrificing an ounce of flavor. Aromatic toasted sesame oil, fresh garlic, and zesty spring onions come together to create a dish that truly sings. Get ready to satisfy your cravings with a meal that’s as delicious as it is nutritious!
Ingredients
• MAKES: 4 servingsPREPARATION TIME: 10 minutesCOOKING TIME: 15 minutes
• 1/4 cup / 55 g ghee or other healthy cooking fat
• 1/2 small yellow onion, sliced / 35 g
• 1 clove garlic, minced
• 1 small chile pepper, sliced / 14 g
• 1 medium green bell pepper, sliced / 120 g
• 1 cup sliced white mushrooms / 70 g
• 6 cups uncooked cauli-rice / 720 g
• 2 tablespoons / 30 ml coconut aminos
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon paprika
• 4 large eggs, lightly beaten
• 1/2 teaspoon fine sea salt, or to taste
• Ground black pepper, to taste
• 2 tablespoons / 30 ml toasted sesame oil or extra-virgin olive oil
• 2 medium spring onions, sliced / 30 g
Instructions
1. Heat the ghee in a large skillet or wok over medium-high heat. Add the sliced onion and cook for 5-8 minutes, until softened and lightly browned.
2. Add the minced garlic, sliced chile pepper, green bell pepper, and mushrooms. Sauté for another 5 minutes, stirring frequently, until the vegetables are tender-crisp.
3. Stir in the uncooked cauli-rice, breaking up any clumps with your spatula. Cook for 5-7 minutes, until it’s heated through and tender.
4. Pour in the coconut aminos and sprinkle with turmeric and paprika. Stir well to coat everything evenly.
5. Push the cauliflower mixture to one side of the skillet. Pour the beaten eggs, seasoned with salt and pepper, into the empty side. Scramble until just cooked through.
6. Gently fold the scrambled eggs into the cauliflower rice mixture until combined.
7. Remove the skillet from the heat. Drizzle with toasted sesame oil, sprinkle with fresh spring onions, and serve immediately.
Nutritional Information
• Nutrition Information
• PER SERVING:Total carbs: 13.8 gFiber: 4.8 gNet carbs: 9 gProtein: 10.9 gFat: 26 gEnergy: 323 kcalMacronutrient ratio: Calories from carbs (11%), protein (14%), fat (75%)
Pro Tips
• For the best texture, use fresh cauliflower and grate it yourself or pulse it briefly in a food processor. Frozen cauli-rice can release excess water and make the dish soggy.
• Don’t overcrowd the pan. Use a large skillet or a wok to ensure the cauliflower ‘rice’ gets a chance to fry rather than steam.
• Add extra protein by tossing in cooked shrimp, diced chicken, or crispy tofu along with the vegetables.
• For more distinct pieces of egg, cook the scrambled egg in the pan first, set it aside, and then fold it back into the finished dish at the very end.
FAQ
Q: What makes this egg fried rice keto-friendly
A: This recipe is keto-friendly because it replaces traditional high-carb rice with cauliflower rice, keeping the net carbs down to just 9 grams per serving.
Q: Can I use frozen cauliflower rice for this recipe
A: It is not recommended. For the best texture, the recipe suggests using fresh cauliflower rice as the frozen variety can release excess water and make the dish soggy.
Q: How can I add more protein to this cauliflower fried rice
A: You can easily boost the protein content by adding cooked shrimp, diced chicken, or crispy tofu along with the other vegetables.
Q: What is the best way to cook the cauliflower rice so it isn’t soggy
A: To prevent a soggy texture, use a large skillet or a wok. This gives the cauliflower rice enough space to fry properly instead of steaming.
