Keto Cauliflower Fried Rice {Vegan, Whole30}

The easiest low carb and paleo-friendly cauliflower fried rice recipe ever! Ready in under 10 minutes, it’s quick, easy and the perfect rice substitute!

We love our cauliflower recipes here, like these cauliflower fritters, roasted cauliflower, and this addictive cauliflower fried rice.

Keto Cauliflower Fried Rice

When doing the whole30 challenge, giving up rice is easily one of the hardest things. Coming from a half Asian heritage, rice has always been an integral part of my diet.

Luckily, this delicious whole30 approved cauliflower fried rice has been a savior!

Can I eat Cauliflower on a keto diet? 

Cauliflower is 100% keto-friendly, as it is super low in carbs, high in fiber and overall, has a low net carb count. 

Cauliflower can be used in multiple ways to replace carbs- Mashed to replace cauliflower and blended together to resemble rice. 

Which means.. when people ask ‘Can I eat fried rice on Keto?’ you can say YES!

How many carbs are in riced cauliflower? 

Cauliflower rice contains up to 85% fewer carbs than what 1 cup of white rice contains. It also has significantly more fiber and protein! Per 1 cup of rice, these are how many carbs each kind yields-

  • Riced cauliflower: 5 grams carbs.
  • White rice: 47 grams carbs,
  • Brown rice: 45 grams of carbs.

So 5 grams of carbs in cauliflower rice compared to a whopping 47 grams in white rice! 

Vegan Cauliflower Fried Rice

How to make the BEST easy cauliflower fried rice 

The beauty of cauliflower fried rice is that you can make it as ingredient heavy or ingredient light as you like. You can easily add a protein source, like tofu, or leave it as is. I opted to make mine keto and vegan-friendly, so no meat is needed whatsoever!

To start, add some sesame oil on a large non-stick pan. Heat on medium, until it is hot. Add some chopped onions and gently fry for 1-2 minutes, before adding your shallots, garlic, and ginger. Cook for another minute, before adding the rest of your vegetables (I used carrots and spring onion) and continue to fry, for around 3 minutes. Finally, add your cauliflower rice and mix very well, until it has mixed through all the ingredients. You’ll then add the liquid aminos (or soy sauce) and continue to fry for 2 minutes until cauliflower rice is tender. While the rice is still hot, scoop into bowls, top with extra spring onions, sesame seeds and a drizzle of hot sauce, and dig in!

Making your own sauce? Use this almond butter as a base- It’s whole30 approved too!

whole30 cauliflower fried rice

What to serve with cauliflower fried rice

Cauliflower fried rice is delicious enjoyed on its own, or pair it with your favorite protein or veggie sides. 

  • Curried Tuna Patties (Whole30 approved): A delicious pescatarian main dish that is cheap to make and easy to whip up.
  • Curried Salmon Patties: Like the tuna patties, all you need is canned salmon
  • Chicken Patties: Not Whole30 approved but a delicious way to get a cheesy twist with the cauliflower rice. 

How to make cauliflower fried rice with frozen cauliflower

While I prefer using fresh cauliflower rice, you can easily make this with frozen, packed cauliflower rice.

The key to making this fried rice using frozen cauliflower is to allow it to thaw completely. Once it has been thawed, you need to squeeze out any remaining liquid that is a result of the ice. Then, it will be ready to cook.

My secret trick to perfect frozen cauliflower rice is to thaw it until room temperature in the microwave- it is so much easier!

Can cauliflower fried rice be frozen? 

I love making cauliflower fried rice as part of my keto and whole30 meal prep. As such, I always make a double batch so I can freeze individual portions. 

To freeze cauliflower fried rice, place in single-serving containers and write on it the date, 1 month out from when it was made. Then, you’ll store in the freezer and simply thaw out at room temperature the day before you plan on eating it. 

whole30 cauliflower fried rice with spring onion

Whether you follow a keto diet, vegan diet or even properly adhering to the whole30 plan or not- You will LOVE this easy 10-minute cauliflower fried rice

cauliflower fried rice

Easy Cauliflower Fried Rice (10 minutes)

A foolproof cauliflower fried rice recipe that is low carb and paleo friendly, but you'd never tell! Quick, easy and delicious, it's whole30 approved, and suitable for a keto and vegan diet- No meat!
5 from 9 votes
Print Rate
Course: Main Course
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4 servings
Calories: 137kcal
Author: Arman


  • 2 tablespoon sesame oil
  • 2 cloves garlic chopped finely
  • 1 large onion chopped finely
  • 2 scallions spring onions
  • 1/4 cup carrots chopped finely
  • 8 cups riced cauliflower
  • 1/4-1/2 cup liquid aminos can substitute for soy sauce
  • 1/4 teaspoon cayenne pepper optional


  • In a large wok or frying pan, add your sesame oil and heat on medium until hot.
  • Add your onions and garlic and fry for 1-2 minutes, before adding your carrots and scallions and mix well. Fry for an extra minute.
  • Add your riced cauliflower and mix well, until all the ingredients are fully combined. Continue frying for 3-4 minutes, until the cauliflower has become tender. Add your liquid aminos and cayenne pepper and mix very well. Continue to fry for an extra minute, before removing from the heat.
  • Distribute cauliflower rice amongst 4 bowls and top with extra scallions, sesame seeds, and optional hot sauce.


Cauliflower fried rice should be eaten immediately, or cooled completely, before storing in the the fridge or freezer.
Refrigerated cauliflower fried rice will keep for 1 week. Frozen cauliflower fried rice will keep for 2 months. 


Serving: 1serving | Calories: 137kcal | Carbohydrates: 10g | Protein: 8g | Fat: 7g | Potassium: 5mg | Fiber: 7g | Vitamin A: 4IU | Vitamin C: 4mg | Calcium: 3mg | Iron: 3mg | NET CARBS: 3g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

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    7 thoughts on “Keto Cauliflower Fried Rice {Vegan, Whole30}

    1. This looks absolutely scrumptious and I’m going to try it! My question is, could you possibly be any CUTER???? This coming from a 73 yr old great-grandma, so don’t panic. I’m not a stalker! Keep up the great work! I’m on Keto, but love that you cover everyone! And thanks…..for the recipes and for the “eye candy”!!!!

    2. Great recipe. Coconut Secrets Coconut Aminos is a better choice than Liquid Aminos, which contains soy and MSG. (Vegetable Protein = MSG)

    3. Cauliflower fried rice is one of my FAVORITE dishes–it’s one I need to create more often. I’ve been wanting to make a recipe like this for forever, so thank you for posting it 🙂

    4. Curious to know why you don’t add the standard fried/scrambled eggs to your ‘fried rice’? It’s always there in authentic fried rice-all cooked in the same pan. (I’ll bet you’ve got a real knowledgeable reason, too!) You ARE a cutie, and I’m just 75 and love to share your recipes with my son-50 yo- and treating TYPE II Diabetes solely with ‘Mom’s keto diet!’ Thanks so much for your help; I’ve lost 40# and my cardiologist wants my (your) recipes, too!
      Shared your keto zucchini lasagna at a dinner party and everyone loved it. Tasted just like my lasagna with REAL noodles! So grateful! Thanks again, “Grannie”

      1. Hi Colleen- You are welcome to add it if you wish 🙂 I found that it scambled too much in the cauliflower so I didn’t like the texture much, but it is totally personal preference 🙂

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