Low Calorie Low Carb Cauliflower Fried Rice That Tastes Like Takeout Without the Regret

You want the flavor fireworks of fried rice without the carb crash or the calorie guilt? Cool, because this bowl delivers both—and fast. We’re talking sizzle-in-a-skillet speed, clean ingredients, and that savory, salty, slightly sweet vibe you crave from your favorite takeout.

This isn’t rabbit food pretending to be dinner; it’s a legit, craveable meal that just happens to be low-carb and waistline-friendly. Cook it once, and you’ll start buying cauliflower in bulk like it’s Costco day.

Why You’ll Love This Recipe

• Tastes like takeout but keeps your macros in check—low calorie, low carb, high flavor.
• Quick and easy: Ready in about 20 minutes with basic pantry staples.
• Flexible and forgiving: Add chicken, shrimp, tofu, or keep it vegetarian—your call.
• Meal prep gold: Stores well and reheats like a champ for weekday wins.
• Budget-friendly: Cauliflower rice + eggs + veggies = big yield, small spend.

Ingredients Breakdown

• Cauliflower rice (4 cups): Freshly riced or frozen. Fresh gives better texture; frozen is ultra-convenient.
• Eggs (2–3 large): Classic fried rice vibes and a protein bump.
• Low-sodium soy sauce or tamari (2–3 tbsp): Controls salt while delivering umami.

  Coconut aminos work too.

• Sesame oil (1–2 tsp): That signature nutty finish—don’t skip.
• Neutral high-heat oil (1 tbsp): Avocado or light olive oil for stir-frying.
• Garlic (2–3 cloves, minced): Aromatic backbone. Garlic powder in a pinch.
• Ginger (1 tbsp, minced or grated): Fresh pop; ground ginger also works (use 1 tsp).
• Green onions (4, sliced): Whites for cooking, greens for garnish.
• Mixed low-carb veggies (1.5–2 cups): Diced bell pepper, mushrooms, shredded cabbage, or a small handful of peas and carrots (FYI, carrots add a few carbs).
• Protein add-ins (optional, 1–2 cups): Cooked chicken, shrimp, ground turkey, diced tofu, or edamame.
• Rice vinegar (1–2 tsp): Brightness to balance the savory.
• Red pepper flakes or sriracha (to taste): For a little heat.
• Salt and pepper: Season to taste at the end.

How to Make It – Instructions

1. Prep your cauliflower rice: If using fresh cauliflower, pulse florets in a food processor until rice-like (pea-sized bits). Pat with a paper towel to remove excess moisture.
2. Heat your pan: Large nonstick skillet or wok on medium-high heat.

   Add the neutral oil and let it shimmer.

3. Scramble the eggs: Push heat to high, crack in the eggs, scramble quickly until just set. Remove to a plate and set aside.
4. Aromatics time: Drop heat to medium-high. Add garlic, ginger, and the white parts of the green onions.

   Stir 30–45 seconds until fragrant. Don’t burn the garlic—bitter city.

5. Veggie stir-fry: Add your mixed veggies. Stir-fry 2–4 minutes until tender-crisp.

   If adding mushrooms or cabbage, cook until most moisture cooks off.

6. Add cauliflower rice: Toss in the riced cauliflower. Spread it out to let steam escape. Stir occasionally for 5–7 minutes until tender but not mushy.
7. Season it right: Stir in soy sauce or tamari, rice vinegar, and a drizzle of sesame oil.

   Add red pepper flakes or sriracha if you like heat.

8. Bring back the eggs (and protein): Return scrambled eggs and any cooked protein to the pan. Toss to combine and warm through.
9. Taste and tweak: Adjust with more soy, a pinch of salt, and black pepper. Finish with the green onion tops.
10. Serve hot: Garnish with extra sesame seeds or a squeeze of lime if you’re feeling fancy.

Keeping It Fresh

• Storage: Cool completely, then refrigerate in an airtight container for 3–4 days.
• Reheat: Skillet over medium heat with a splash of water to re-steam, or microwave 60–90 seconds, stir, then 30–60 seconds more.
• Freezing: Yes, up to 2 months, but expect slightly softer texture.

  Freeze flat in zip bags for quick thawing.

• Meal prep tip: Keep sauces on the side to avoid sogginess and to control salt on reheat.

Benefits of This Recipe

• Low calorie, low carb: Swap rice for cauliflower and cut calories while staying satisfied.
• High volume: Big bowl, minimal macros—great for appetite control.
• Protein-flexible: Adjust to your goals by adding lean meats, tofu, or eggs.
• Micronutrient-rich: Cauliflower brings fiber, vitamin C, and antioxidants. Your gut will send thank-you notes.
• Fast cooking: One pan, weeknight-friendly, and cleanup is painless.

Don’t Make These Errors

• Overcrowding the pan: Too much at once = steaming, not frying. Use a big skillet or cook in batches.
• Skipping moisture control: Wet cauliflower turns mushy.

  Pat dry fresh rice or cook off water from frozen.

• Adding soy too early: Season after cauliflower softens to avoid soggy texture and uneven saltiness.
• Low heat cooking: You want sizzle, not sweat. Medium-high heat helps keep texture snappy.
• Forgetting acid and sesame oil: Rice vinegar brightens; sesame oil adds depth. Tiny amounts, big payoff.

Different Ways to Make This

• Garlic Shrimp Version: Sear shrimp in the pan first, set aside, then finish as written.

  Toss shrimp back at the end with extra sesame oil.

• Chicken & Broccoli: Add small broccoli florets; use cooked diced chicken breast and a dash of oyster sauce (or a bit more tamari) for umami.
• Tofu Teriyaki: Crisp cubed extra-firm tofu and finish with a low-sugar teriyaki sauce. Keep it vegetarian and still packed with protein.
• Spicy Kimchi Fried “Rice”: Stir in chopped kimchi and a spoon of gochujang. Top with a jammy egg if you’re feeling extra.
• Egg-Only Classic: Keep it simple with just eggs, peas, carrots, and green onion—old-school vibes, new-school macros.

FAQ

Can I use pre-riced cauliflower from the store?

Yes.

Fresh or frozen pre-riced cauliflower works great. If using frozen, cook a minute or two longer to evaporate excess moisture.

How do I keep it from getting soggy?

Use high heat, don’t overcrowd the pan, and let the cauliflower steam off water by spreading it out. Also, add soy sauce toward the end.

Is this keto-friendly?

Yes, it’s low carb and fits most keto plans.

Just watch add-ins like carrots or sauces with added sugar and adjust to your macros.

What protein goes best?

Shrimp cooks fastest, chicken is lean and satisfying, and tofu is great for a plant-based option. Ground turkey is another IMO underrated winner.

Can I make it without eggs?

Absolutely. Skip the eggs and add tofu or edamame for protein.

Flavor stays strong, texture is still awesome.

What’s a good soy sauce alternative?

Use tamari for gluten-free or coconut aminos for soy-free and slightly sweeter flavor. You may need a pinch of salt to balance aminos.

Do I need a wok?

Nope. A large nonstick or stainless skillet with space to toss is perfect.

The key is heat and room to move ingredients.

How many calories are we talking?

Rough estimate: 150–220 calories per serving without added protein (makes 4 servings), depending on oils and veggies. Add protein accordingly.

Wrapping Up

This Low Calorie Low Carb Cauliflower Fried Rice punches way above its weight class: fast, flavorful, and macro-friendly without tasting “healthy.” It’s the weeknight hero that feels like a cheat meal but isn’t. Keep a bag of cauliflower rice on standby, and you’ve always got a plan B that eats like plan A.

Now go claim takeout flavor without the takeout aftermath—your future self will high-five you.