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Low-Carb Cauliflower Fried Rice Recipe

How to Make this Low-Carb Fried Rice Recipe

Looking for a scrumptious fried rice recipe that’s not too high in calories or carbs? Fry up this family favorite, Low-Carb Cauliflower Fried Rice Recipe… Sure to satisfy the whole household, without sacrificing your healthy eating habits!

I don’t know about you, but fried rice is one of my favorite fall meals due to how delicious + quick-and-easy to make it is! But I’ve always struggled to find a recipe that isn’t outrageously unhealthy for me…

That’s why I decided to whip up this easy-to-make recipe, so you can enjoy a warm, savory dish of restaurant-level fried rice, without feeling guilty about eating the WHOLE bowl.

Read on to learn how to satisfy your stir-fry cravings all fall long…


Serves 4

  • 1 large head cauliflower, cut into florets
  • 2 tbsp sesame oil
  • 1/2 cup onion, diced
  • 2 cloves garlic, minced
  • 1 large carrot, diced
  • 2 celery stalks, diced
  • 1/4 cup peas
  • 2 eggs
  • 2 green onion stalks, diced
  • 1/2 tsp ginger powder
  • 3 tbsp coconut aminos or soy sauce


  1. Add the cauliflower to a food processor and pulse until cauliflower is finely chopped, resembling rice. Alternatively, if you don't have a food processor - you can buy pre-chopped cauliflower rice.
  2. Heat 1 tbsp of the sesame oil in a large pan on medium/high heat. Once hot, add the onion and sauté about 3-5 minutes until translucent. Add the garlic and cook another 30 seconds.
  3. Add in the carrot, celery, and peas. Sauté for 3-5 minutes until veggies are tender and then add the cauliflower rice, cooking for another minute.
  4. Create a hollow hole in the middle of the pan. Add in remaining sesame oil then crack eggs into the hole and mix as they cook, to scramble. Once eggs are cooked, mix everything together.
  5. Add the green onion, ginger, and coconut aminos. Mix well and cook for about 3 minutes.
  6. Serve and enjoy!


  • Calories: 193
  • Carbs: 20g
  • Net Carbs: 12g
  • Fiber: 8g
  • Fat: 10g
  • Protein: 10g

What You Need to Make this Fried Rice

Let’s take a closer look at what you need to make this savory, low-carb fried rice. The star ingredient in this recipe is Cauliflower – which gives this rice it’s low-carb base, while keeping the savory taste of a traditional fried rice. This pairs beautifully alongside carrots, celery, and peas (although you can swap them out for a veggie of your choice!), sauteed in green onion, ginger, and coconut aminos…

Cauliflower Fried Rice makes a great side dish for an exciting lunch, or a healthy option for a filling dinner! Plus, we have a suggestion for how to make it even richer in healthy and nourishing fats (that can also give you a nice boost of energy for mind and body)…

310 MCT Oil

If you’re digging the sound of a low-calorie fried rice, you’re gonna love it paired with the healthy fats of 310 MCT Oil!

“Healthy fats” are fats that actually help not hurt your body while providing satiety. And unlike other fats, 310 MCT Oil goes straight from your gut to your liver, for your body to use as energy, or ketones that can help with weight loss!

MCT Oil is a great boost of fat-burning energy that pairs perfectly with your fried rice, 310 Shakes, and other everyday recipes…

And with zero sugars or additives, it’s awesome for your health, and your waistline!

Recipe Variations

Want to switch up this Cauliflower Fried Rice Recipe slightly based on what you have on hand? Or, what flavors you’re in the mood for? Here are some suggestions for creative ways you can mix it up..

  • Drizzle with MCT oil for extra healthy fats (mentioned above!)
  • Add leafy greens
  • Add your choice of protein (tofu, chicken, shrimp, etc.)
  • Use cabbage or bok choy instead of celery

How to Make this Recipe

Learn how to make this recipe with the full recipe card up top!

What's your favorite recipe or drink to add 310 MCT Oil into? Let us know in the comments below for a chance to be featured on our blog!

Like this recipe? Check out other delicious, nutritionist-approved 310 Nutrition recipes here!

Written by:

Sierra Rodriguez

310 Nutrition - Nutritionist & Health Coach

Sierra Rodriguez is a Nutritionist and Health Coach for 310 Nutrition helping to educate and motivate individuals to live their best, healthiest lives. She graduated with a Bachelors of Nutrition Sciences from the University of Nevada Las Vegas and continues her studies pursuing her BSN, RN at Roseman University. Sierra [...]

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