Coconut Cauli Fried Rice: Easy, Low-Carb Comfort — cauliflower rice stir-fried in coconut oil with red bell pepper, garlic, and eggs, finished with sharp cheddar and sesame seeds. Coconut aminos give it that fried-rice savoriness. Dinner is done in under twenty minutes.
Preparation and Cooking Times for Coconut Cauliflower Fried Rice
- Preparation Time: 10 minutes
- Cooking Time: 8 minutes
- Total Time: 18 minutes
- Servings: 4 servings
Ingredients for Coconut Cauliflower Fried Rice
- Coconut Oil: 2 tbsp. / 1.0 oz (28g) unrefined coconut oil
- Red Bell Pepper: 0.8 cup / 4.0 oz (113g) finely diced red bell pepper (1 small pepper)
- Scallion: 2 tbsp. / 0.5 oz (15g) thinly sliced scallion (1 medium stalk)
- Garlic: 2 tsp. / 0.2 oz (6g) finely minced garlic (2 medium cloves)
- Eggs: 0.8 cup / 7.0 oz (200g) beaten large eggs (4 large eggs)
- Cauliflower Rice: 1 cup / 8.0 oz (227g) fresh or thawed cauliflower rice
- Coconut Aminos: 1 tbsp. / 0.5 oz (15g) coconut aminos
- Sesame Seeds: 1 tsp. / 0.1 oz (3g) white or black sesame seeds
- Cheddar Cheese: 1 cup / 4.0 oz (113g) freshly grated sharp cheddar cheese
Step-by-Step Directions for Coconut Cauliflower Fried Rice
- Melt 2 tbsp. / 1.0 oz (28g) of coconut oil in a large wok over medium-high heat, add the 0.8 cup / 4.0 oz (113g) of diced red bell pepper, and stir-fry for 5 minutes until tender-crisp.
- Mix in the 2 tbsp. / 0.5 oz (15g) of sliced scallions and 2 tsp. / 0.2 oz (6g) of minced garlic, tossing constantly for 30 seconds until aromatic.
- Pour the 0.8 cup / 7.0 oz (200g) of beaten eggs into the wok and scramble until soft curds form, then fold in the 1 cup / 8.0 oz (227g) of cauliflower rice and cook for 2 minutes while stirring frequently.
- Stir in the 1 tbsp. / 0.5 oz (15g) of coconut aminos and 1 tsp. / 0.1 oz (3g) of sesame seeds, adjust the seasoning to taste, and simmer for 1 minute until the liquid reduces slightly.
- Fold in the 1 cup / 4.0 oz (113g) of grated cheddar cheese until evenly distributed, turn off the heat immediately so the residual warmth melts the cheese, and serve hot.
Coconut Cauliflower Fried Rice Nutrition Facts (Per Serving)
- Calories: 251 kcal
- Total Fat: 20.68g (0.73 oz)
- Dietary Fiber: 1.0g (0.04 oz)
Chef's Pro Tips for the Best Coconut Cauliflower Fried Rice
- Squeeze Out Excess Moisture: Cauliflower holds a high amount of water, which can turn your stir-fry mushy. If using frozen cauliflower rice, thaw it completely and squeeze it in a clean kitchen towel or paper towels before adding it to the wok so it sears rather than steams.
- Grate Your Own Cheddar: Skip the pre-bagged shredded cheese and grate your cheddar fresh from a block. Pre-shredded cheeses are coated in anti-caking starches that prevent a smooth, velvety melt when folded into the warm rice.
- Create a "Well" for Fluffy Eggs: Push the sauteed bell peppers, scallions, and garlic to the outer edges of the wok before pouring the beaten eggs into the center. Let the eggs bubble undisturbed for 10 seconds before scrambling to get distinct, fluffy curds instead of coating the vegetables in raw egg.
- Match Your Coconut Oil to Your Palate: Use unrefined (virgin) coconut oil if you want a pronounced, sweet coconut aroma that pairs with the coconut aminos. Swap in refined coconut oil if you prefer a neutral base that lets the garlic and sharp cheddar take center stage.
- Keep the Heat High and Fast: Have all ingredients pre-measured and chopped (mise en place) before heating the wok. Cauliflower rice goes from tender-crisp to overcooked in seconds, so sticking strictly to the 2-minute stir-fry window is key for grain-like texture.
Frequently Asked Questions About Coconut Cauliflower Fried Rice
Can I use frozen cauliflower rice to make Coconut Cauliflower Fried Rice?
Yes, frozen cauliflower rice is a convenient option for Coconut Cauliflower Fried Rice. For the best texture, thaw the frozen rice first. Then press out any excess liquid with paper towels. If you add it straight from the freezer, increase cooking time by 2 to 3 minutes to evaporate extra water.
What can I substitute for coconut aminos in Coconut Cauliflower Fried Rice?
If you do not have coconut aminos on hand, substitute an equal amount (1 tbsp. / 15g) of low-sodium soy sauce or gluten-free tamari for Coconut Cauliflower Fried Rice. Because coconut aminos are naturally sweeter and far less salty than traditional soy sauce, add a tiny pinch of coconut sugar or honey to balance the savory profile.
How do I store and reheat leftover Coconut Cauliflower Fried Rice?
Store cooled Coconut Cauliflower Fried Rice in an airtight container in the refrigerator for up to 3 days. For the best texture, reheat leftovers in a skillet or wok over medium heat for 2 to 3 minutes. Stir frequently until warmed through and the cheese melts. Avoid freezing this dish, as thawing causes the cauliflower and cheddar to separate and become watery.
Can I make this Coconut Cauliflower Fried Rice dairy-free or keto-friendly?
This recipe is naturally low-carb and keto-friendly as written. To make Coconut Cauliflower Fried Rice completely dairy-free and Paleo-compliant, either omit the cheddar cheese entirely, replace it with 1 cup (113g / 4 oz) of dairy-free cheddar shreds, or stir in 2 tablespoons (30 ml / 1 fl oz) of nutritional yeast at the end for a cheesy, umami-rich finish.
Pro Tips
- Thaw frozen cauliflower rice completely and squeeze it in a clean kitchen towel before it hits the wok. Dry rice sears; wet rice steams into mush.
- Push the peppers, scallions, and garlic to the outer edge of the wok and pour the beaten eggs into the center. Let them bubble 10 seconds before scrambling so you get fluffy curds instead of a coating.
- Match the coconut oil to your mood: unrefined for a sweet coconut aroma that plays off the coconut aminos, refined for a neutral base that lets the garlic and cheddar lead.
- Stir-fry the cauliflower rice for exactly 2 minutes and fold the cheddar in with the heat off. Residual warmth melts it smoothly without making the dish greasy.
- Leftovers keep 3 days in the fridge. Rewarm them in a hot wok or skillet so the rice re-crisps instead of steaming.
Frequently Asked Questions
Is coconut cauli fried rice keto?
Cauliflower rice replaces the grain and coconut aminos replaces soy sauce, so the carb load stays low. The listing runs 251 calories with 20.68 g of fat per serving, and the cheddar adds the fat keto loves.
Can I make it ahead of time?
Yes, it reheats like a dream. Chill it for up to 3 days and rewarm in a hot skillet so the eggs and rice firm up again.
Can I add more protein?
The recipe already carries four eggs and a cup of cheddar, but cooked shrimp or diced chicken folded in at the end keeps everything keto and makes it a full meal.
Fresh or frozen cauliflower rice?
Both work as long as frozen rice is fully thawed and squeezed dry first. Fresh rice needs less cooking, so keep the stir-fry window short either way.
Recipe card below.
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Ingredients
Method
- Melt 2 tbsp. / 1. 0 oz (28g) of coconut oil in a large wok over medium-high heat, add the 0. 8 cup / 4. 0 oz (113g) of diced red bell pepper, and stir-fry for 5 minutes until tender-crisp.
- Mix in the 2 tbsp. / 0. 5 oz (15g) of sliced scallions and 2 tsp. / 0. 2 oz (6g) of minced garlic, tossing constantly for 30 seconds until aromatic.
- Pour the 0. 8 cup / 7. 0 oz (200g) of beaten eggs into the wok and scramble until soft curds form, then fold in the 1 cup / 8. 0 oz (227g) of cauliflower rice and cook for 2 minutes while stirring frequently.
- Stir in the 1 tbsp. / 0. 5 oz (15g) of coconut aminos and 1 tsp. / 0. 1 oz (3g) of sesame seeds, adjust the seasoning to taste, and simmer for 1 minute until the liquid reduces slightly.
- Fold in the 1 cup / 4. 0 oz (113g) of grated cheddar cheese until evenly distributed, turn off the heat immediately so the residual warmth melts the cheese, and serve hot.
- Squeeze Out Excess Moisture: Cauliflower holds a high amount of water, which can turn your stir-fry mushy. If using frozen cauliflower rice, thaw it completely and squeeze it in a clean kitchen towel or paper towels before adding it to the wok so it sears rather than steams.
- Grate Your Own Cheddar: Skip the pre-bagged shredded cheese and grate your cheddar fresh from a block. Pre-shredded cheeses are coated in anti-caking starches that prevent a smooth, velvety melt when folded into the warm rice.
- Keep the Heat High and Fast: Have all ingredients pre-measured and chopped (mise en place) before heating the wok. Cauliflower rice goes from tender-crisp to overcooked in seconds, so sticking strictly to the 2-minute stir-fry window is key for grain-like texture.
