Keto-Friendly Cauliflower Fried Rice with Garlic and Scallions

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A low-carb cauliflower rice stir-fry infused with garlic, scallions, and a touch of soy sauce, perfect for a quick and satisfying keto meal. This asian-inspired keto (low carb, keto) ready in about 25 minutes pairs riced cauliflower florets, sesame oil, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 3 Asian cuisine 220 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 2 tbsp sesame oil in a large skillet over medium-high heat. Add 3 minced garlic cloves and 1 tsp grated fresh ginger, sauté for 30 seconds until fragrant.
  2. Step 2: Add 4 cups riced cauliflower and the white parts of 4 sliced scallions to the skillet. Stir-fry for 5-6 minutes until cauliflower softens but retains slight bite.
  3. Step 3: Push cauliflower mixture to one side of the pan. Crack 2 large eggs into the empty side and scramble gently until just set, about 1-2 minutes.
  4. Step 4: Mix eggs into the cauliflower. Stir in 2 tbsp soy sauce, 1/4 tsp black pepper, 1/4 tsp red chili flakes (if using), and 1 cup diced cooked chicken breast for extra protein. Cook for 2 more minutes to combine flavors.
  5. Step 5: Remove from heat and garnish with green parts of scallions. Serve hot as a low-carb main dish.

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Frequently asked questions

How long does Keto-Friendly Cauliflower Fried Rice with Garlic and Scallions take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Keto-Friendly Cauliflower Fried Rice with Garlic and Scallions?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep riced cauliflower florets from drying out.

Can I substitute ingredients in Keto-Friendly Cauliflower Fried Rice with Garlic and Scallions?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Keto-Friendly Cauliflower Fried Rice with Garlic and Scallions for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Keto-Friendly Cauliflower Fried Rice with Garlic and Scallions low carb?

Yes — this recipe is tagged low carb, keto based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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