Keto Cauliflower Fried Rice (Soy-Free)

Why This Is Strictly Keto

Cauliflower replaces rice completely, bringing the net carbs to a fraction of regular fried rice. Coconut aminos are used instead of soy sauce, keeping this recipe entirely soy-free. There is no sugar and no flour in this dish.

Ingredients

• 1 medium head of cauliflower (or 4 cups frozen cauliflower rice)
• 3 eggs, whisked
• 2 tablespoons coconut aminos (soy-free soy sauce alternative)
• 1 tablespoon toasted sesame oil
• 2 tablespoons avocado oil or coconut oil
• 3 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 3 spring onions (scallions), sliced — whites and greens separated
• 1 small red bell pepper, diced
• Salt and white pepper to taste
• Optional: 1 lb shrimp or chicken, cooked and diced

Instructions

1. Make cauliflower rice: If using a whole head, cut into florets. Pulse in a food processor until it reaches a rice-like consistency — do not over-process. If using frozen cauliflower rice, thaw and press dry with paper towels.

2. Dry-fry the cauliflower (the key step): Heat a large skillet or wok over high heat — no oil yet. Add cauliflower rice in a single layer and dry-fry for 3–4 minutes, stirring occasionally, until the moisture evaporates and it smells slightly nutty. Remove from pan and set aside.

3. Stir-fry aromatics: Add avocado oil to the same pan. Add garlic, ginger, and the white parts of the spring onions. Stir-fry for 1 minute until fragrant. Add bell pepper and cook 2 more minutes.

4. Return cauliflower rice: Add the dried cauliflower rice back to the pan. Toss everything together over high heat for 2–3 minutes.

5. Scramble the eggs: Push the cauliflower to one side of the pan. Pour whisked eggs into the empty side. Scramble just until set, then fold into the rice.

6. Season: Add coconut aminos and sesame oil. Toss everything together. Taste and adjust with salt and white pepper.

7. Serve: Top with green parts of spring onions. Add shrimp or chicken if using.

Nutritional Info (per serving, without added protein, approximate)

Tips

• The dry-fry step is what prevents mushy cauliflower rice — never skip it.
• Fresh cauliflower gives better results than frozen; if using frozen, make sure it is fully thawed and dried.
• Coconut aminos are slightly sweeter than soy sauce — they are naturally soy-free and available at most health food stores.