low carb fried rice

Low Carb Chicken Fried Rice Recipe

I don’t miss cake or cookies when I am low carbing but I do miss Asian food. One of my favorites is chicken fried rice but between the rice and the sweet soy sauce, the carbs are over the top.

Is chicken fried rice high in carbs?

Regular chicken fried rice is very high in carbs. A cup of regular chicken fried rice has 55 grams of carbs. That is because of the rice and the sauce. This low carb chicken cauliflower fried rice recipe has only 6 net carbs per serving because of the cauliflower rice. You can use this low carb recipe during your induction phase.

Cauliflower (yes, cauliflower) is the perfect substitute for rice in this induction friendly fried rice recipe with just 6 net carbs.

If you haven’t enjoyed cauliflower or zucchini in the past you may want to take another look at them. Of all of the vegetables available these two are the most versatile when you are on an Atkins or keto diet. Cauliflower can be made into everything from pizza crust to mashed potatoes and zucchini makes a great substitute for apples (with the right spices) and pasta noodles. They are definitely worth trying one more time.

Low Carb Fried Rice on a Fork
Tasty and low carb !

How to make cauliflower chicken fried rice?

This keto chicken fried rice recipe is super fast and simple. You can start out with cooked or uncooked chicken. I prefer cooked because I like to cook a bunch of chicken breast ahead of time and then have it ready for any main dish recipe or a quick snack. Using some of the meat from a rotisserie chicken is a real time saver. My family loves the dark meat so the chicken thigh is the first to go. The chicken breast meat is usually left and is perfect for this recipe. You’ll put a few tablespoons of sesame oil in a skillet and add a couple of Thai chilies. I use two but you can use more or less depending on your heat tolerance.

Grate the fresh cauliflower on the largest setting of a grater. Watch your fingers! You may be tempted to try frozen cauliflower rice as it’s very convenient but don’t. I have and it has so much more moisture than fresh grated cauliflower that it’ll make your keto fried rice recipe mushy. I tried to use frozen riced cauliflower and soaked up as much moisture with paper towels before putting it into the dish. It just didn’t have the same firmness of fresh cauliflower so I recommend using fresh cauliflower rice.

After about a minute, add the garlic and the onion and stir fry another minute or two. Now you are ready to add the other vegetables except the cauliflower.

Consider adding

  • Bell pepper
  • Celery
  • Broccoli
  • Spinach
  • Bamboo shoots
  • Carrot (careful as these have carbs)
  • Peas (careful as these have carbs)
  • Onion
  • Ginger
  • Green onion
  • Sesame seeds

You can really add anything else that you like that is also low carb. If you are using raw chicken, be sure to add that with the garlic so it is well cooked.

Once the vegetables are crisp tender you’ll add the remaining ingredients. Just don’t overcook the cauliflower because you need the texture to be like rice. Not raw but still firm. That’s it. It goes together really fast.

What to serve with this low carb chicken fried rice?

This cauliflower fried rice recipe is tasty and goes with most anything. It’s a surprisingly filling main dish with the chicken and riced cauliflower. So I like to pair it with this keto recipe Asian Beef Salad. For a big meal with the family, I also make my low carb Spicy Chicken Stir Fry.

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Induction Spicy Chicken Fried Rice Recipe

Induction friendly spicy chicken fried “rice” handles those cravings for Asian food with just 6 net carbs.
Course Light Dinner/Lunch, Low Carb Main
Cuisine Asian, Chinese
Keyword cauliflower rice, chicken, fried rice, spicy
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 generous serving
Calories 362kcal
Author Katherine Peters


  • 1 1/2 cups cauliflower
  • 2 dried Thai Peppers
  • 2 tablespoons sesame oil
  • 2 cloves peeled and chopped cloves of garlic
  • 1/4 cup cooked chicken diced
  • 1/4 c green beans
  • 1 1/2 tsp soy sauce
  • 1/2 tsp vinegar
  • Carb-free sweetener to taste
  • 1 egg beaten
  • Hot sauce to taste


  • Grate the cauliflower on the largest setting of the grater.
  • Ad the sesame oil and Thai chilies to the pan and heat for about a minute.
  • Add the garlic and stir fry for about another minute.
  • Add the chicken and remaining vegetables, except the cauliflower, and stir fry until the vegetables are crisp tender.
  • Add the cauliflower and the remaining ingredients, including the beaten egg, and stir fry until the cauliflower is cooked but still firm to the bite.
  • Add hot sauce to taste, adjust the seasoning and sweetener, and serve.


Calories: 362kcal | Carbohydrates: 10g | Protein: 10g | Fat: 33g | Saturated Fat: 5g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 164mg | Sodium: 612mg | Potassium: 586mg | Fiber: 4g | Sugar: 4g | Vitamin A: 427IU | Vitamin C: 76mg | Calcium: 70mg | Iron: 2mg

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2 thoughts on “Low Carb Chicken Fried Rice Recipe”

  1. 5 stars
    This was SO GOOD!!! I didn’t have the dried thai peppers so I just used a little crushed pepper in the oil and then added garlic chili sauce with the soy sauce and vinegar. I tweaked the recipe a little more to personal taste and what fresh ingredients I had on hand but at the core was this recipe. Two thumbs WAY UP!

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