Looking for a fresh, crunchy, and boldly seasoned stir fry that brings all the richness of your favorite Asian takeout—without rice, sugar, or unnecessary carbs? This Keto Cauliflower Rice Stir Fry is exactly what you need. With its soft cauliflower base, crisp veggies, and signature soy-garlic finish, this low-carb version delivers all the comfort of classic fried rice—in a keto-approved, gluten-free format.
Perfect for weeknight dinners , meal prep , or when you’re craving something savory but staying in ketosis, this quick-to-make dish uses simple ingredients like riced cauliflower, tamari, and sesame oil to bring bold global flavor into your kitchen. Whether you’re doing strict ketosis , following a low-carb lifestyle , or simply love light, satisfying meals with depth and crunch, this keto cauliflower rice stir fry will quickly become a go-to dish in your weekly rotation.
In this article, we’ll walk you through how to make this perfect keto cauliflower rice stir fry from scratch , explore ingredient substitutions, offer serving ideas, and answer your most common questions. Let’s get started!
Why You’ll Love This Keto Cauliflower Rice Stir Fry
This isn’t just any old side dish—it’s a savory-crunchy, melt-in-your-mouth delight made with real ingredients that bring bold texture and taste together beautifully—in under 20 minutes!
Here’s why it stands out:
- 🥦 Low-carb rice alternative : Made with fresh or frozen riced cauliflower for fiber-rich body and texture.
- 🧄 Bold garlic flavor : Adds warmth and savoriness without being overpowering.
- 🍳 Quick and easy to make : Just sauté, stir, and serve—no special tools needed!
- 🍲 Customizable veggie options : Add broccoli, bell peppers, or snap peas for extra color and nutrition.
- ⏱️ Ready in under 15–20 minutes
- 🧁 Great for batch prep or freezer storage
- 🧼 Minimal cleanup : One pan = zero mess!
Whether you’re making it for yourself after work, your family for dinner, or guests at a weekend gathering, this stir fry will quickly become a go-to comfort dish.
Ingredients You’ll Need
For the Stir Fry:
- 4 cups fresh or frozen riced cauliflower
- 1 tbsp avocado oil or coconut oil
- 1 clove garlic, minced
- 1 tsp grated ginger or ½ tsp ground ginger
- 2 tbsp tamari or coconut aminos (for lower sodium)
- 1 tbsp sesame oil (for rich finish)
- 2 green onions, sliced
- Optional: 1 cup steamed broccoli florets or sliced bell peppers
Pro Tip: Add scrambled egg or shredded cooked chicken for extra protein boost.
Final Garnish:
- Sesame seeds (toasted)
- Fresh cilantro or Thai basil
- A few drops of hot sauce or lemon juice for brightness
Optional: Top with crushed pork rinds or almond flour croutons for extra crunch.
Step-by-Step Instructions
Step 1: Prep Your Veggies
Place riced cauliflower in a mixing bowl.
If using frozen, thaw slightly before cooking.
Chop garlic and ginger finely for maximum flavor release.
Note: Use a food processor for homemade riced cauliflower if needed.
Step 2: Sauté the Base
Heat avocado oil or coconut oil in a large skillet or wok over medium-high heat.
Add garlic and ginger; cook for 30 seconds–1 minute until fragrant.
Add riced cauliflower and cook for 4–6 minutes , stirring often until tender-crisp.
Step 3: Add Soy and Seasonings
Pour in tamari or coconut aminos.
Add sesame oil and mix well to infuse every grain with flavor.
Stir in green onions and optional vegetables like broccoli or bell peppers.
Pro Tip: Add a splash of lime juice or apple cider vinegar for extra tang.
Step 4: Finish with Crunch and Heat (Optional)
For extra texture, add crushed pork rinds or toasted sunflower seeds.
For added protein, stir in scrambled egg or shredded cooked chicken.
Cook for another 2–3 minutes until fully heated through.
Step 5: Garnish and Serve!
Sprinkle with:
- Toasted sesame seeds
- Fresh herbs like cilantro or mint
- A drizzle of chili oil or hot sauce
Serve warm with:
- Grilled chicken or shrimp
- Over zucchini noodles or lettuce wraps
- As a side to keto-friendly dumplings or egg rolls
Enjoy every crispy bite of your Keto Cauliflower Rice Stir Fry !
Nutritional Information (Per Serving – Makes 2 Servings)
| Nutrient | Amount |
|---|---|
| Calories | ~120 kcal |
| Total Fat | ~8 g |
| Saturated Fat | ~2 g |
| Cholesterol | ~0 mg |
| Sodium | ~300 mg |
| Total Carbs | ~6 g |
| Dietary Fiber | ~2 g |
| Net Carbs | ~4 g |
| Protein | ~4 g |
Note: Values may vary based on exact measurements and optional add-ins.
Want more protein? Add scrambled egg or cooked chicken for an extra 10–15g protein per serving .
Tips for the Best Cauliflower Rice Stir Fry
- Use quality riced cauliflower – Fresh or frozen both work great—just avoid pre-seasoned bags with additives.
- Don’t overcook the cauliflower – Keeps best texture when lightly sautéed, not mushy.
- Layer spices early – Helps build deep flavor during sautéing.
- Make ahead and store separately – Keeps best refrigerated in an airtight container.
- Double the batch for future meals – Great for freezing and reheating later.
Variations & Customizations
Want to switch things up? Try these tasty variations:
Chicken Stir Fry Version
Add shredded cooked chicken or turkey for hearty protein power.
Vegan Option
Use tofu or tempeh with tamari for plant-based magic.
Spicy Kick
Add sriracha or crushed red pepper flakes to the tamari blend.
Egg-Infused Style
Scramble one egg directly into the pan for richness and texture.
Seafood Twist
Toss in shrimp, scallops, or smoked salmon for oceanic flair.
Frequently Asked Questions (FAQ)
Is this truly keto-friendly?
Yes—with only ~4g net carbs per serving , it fits perfectly within a moderate keto lifestyle .
Can I use regular soy sauce or brown sugar?
Not recommended—standard soy sauce contains gluten; brown sugar adds too many carbs. Use tamari and powdered erythritol instead.
How do I store leftover stir fry?
Store cooled portions in an airtight container in the fridge for up to 4 days . Reheat gently in the microwave or air fryer.
What kind of cauliflower works best?
Freshly riced cauliflower gives the best texture; frozen works fine—just don’t overcook.
Can I meal prep this stir fry?
Yes! Make a double or triple batch and portion into containers for grab-and-go lunches.
Why This Recipe Works So Well
This Keto Cauliflower Rice Stir Fry works because of its perfect balance of textures and bold flavors:
- The cauliflower mimics rice texture , giving bulk and crunch without starch.
- The tamari-soy blend infuses every bite , giving signature umami and saltiness.
- And the sesame oil melts into a golden glaze , completing the Asian-inspired experience.
It’s the kind of side dish that makes eating seasonal produce feel indulgent—because it tastes so good.
Serving Suggestions
Looking for creative ways to serve your keto stir fry beyond just a plate? Here are some ideas:
In Wraps
Wrap warm bites in large lettuce leaves or collard greens for handheld eats.
Over Greens
Top arugula or kale with warm stir fry and balsamic glaze for fusion flair.
With Dipping Sauces
Try chipotle mayo, tzatziki, or miso dressing for extra flair.
At a Dinner Party
Cut into halves and arrange on a platter with toothpicks for appetizer servings.
As Leftovers
Crumble over scrambled eggs or mix with Greek yogurt for balanced breakfast bowls.
Health Benefits of Key Ingredients
Let’s take a quick look at the health benefits of what makes this dish special:
Cauliflower
Rich in vitamin C and fiber—supports digestion and immunity.
Tamari / Ginger
Natural anti-inflammatory compounds—boosts gut health and flavor naturally.
Sesame Oil / Garlic
Supports heart function and circulation—great for satiety and brain health.
Even though this is a side dish, it’s packed with nutrients that make it more than just a snack—it’s a smart addition to your balanced lifestyle when enjoyed mindfully.
Final Thoughts: A Must-Try Side Dish for Global Flavors
This Keto Cauliflower Rice Stir Fry proves that going low-carb doesn’t mean missing out on bold, comforting global flavors. With its golden crust, soft inside, and signature soy finish, it’s the kind of dish that turns a simple vegetable into something magical—even without sugary sauces or carb-heavy bases.
Whether you’re new to keto meal prep, looking for a fast weeknight dinner idea, or want to impress with homemade flair, this stir fry deserves a spot in your kitchen. It’s easy to make, customizable, and loved by kids and adults alike.
So go ahead—whip up a batch, share it with friends, or savor it solo. Either way, you’re treating yourself to something worth celebrating.
Print
Keto Cauliflower Rice Stir Fry – Light, Flavorful & Perfectly Low-Carb!
- Total Time: 25 mins
Description
A delightful mix of tender chicken, vibrant veggies, and savory flavors!
Ingredients
6 tbsp butter (85g) 1 lb (450g) boneless skinless chicken breasts, diced 1 tbsp Italian seasoning 2 tsp paprika 2 tsp salt ½ tsp black pepper 8 garlic cloves, minced
2 tbsp butter (28g) 1 cup (150g) onions, diced 2 carrots, diced or grated 10 oz (280g) frozen cauliflower rice ¼ cup (60ml) chicken broth 2 tbsp fresh parsley, chopped ½ lemon, juiced ½ cup (50g) Parmesan cheese, grated
Instructions
In a large pan, melt 6 tbsp butter over high heat. Add the diced chicken breasts, 2 tsp paprika, 1 tbsp Italian seasoning, 2 tsp salt, and ½ tsp black pepper. Turn the heat to medium and sauté for 5 minutes, until chicken begins to brown and is no longer pink inside. Add the 8 garlic cloves during the last minute. Remove chicken from pan and set aside.
Add 2 tbsp butter to the pan and melt, scraping the brown bits from the bottom. Add the diced onions and carrots and sauté for 4 minutes, stirring often, until onions begin to caramelize and carrots become tender-crisp.
Add the cauliflower rice and chicken broth. Sauté for 5 minutes, breaking apart the cauliflower with a spatula as it warms. Stir frequently.
Turn off the heat and add the parsley and Parmesan cheese. Squeeze fresh lemon juice over the stir fry and mix well. Toss with the reserved garlic butter chicken and serve.
- Prep Time: 5 mins
- Cook Time: 20 mins
Nutrition
- Serving Size: 4
- Calories: 443
- Fat: 29g
- Carbohydrates: 15g
- Protein: 32g