High Protein Keto Fried Rice – A Fast, Satisfying Low-Carb Favorite

Skip the takeout and make a bowl that tastes just as good, fills you up, and keeps carbs in check. This high protein keto fried rice uses cauliflower rice, lean protein, and plenty of veggies for a fast weeknight win. It’s the kind of meal you can whip up with pantry staples and a hot skillet.

No complicated steps, no specialty equipment. Just big flavor, great texture, and macros that work.

Why This Recipe Works

• Cauliflower rice stands in for rice without the carbs, but still gives that classic fried rice bite.
• High protein keeps you full and supports muscle maintenance, especially on a keto plan.
• Quick-cooking technique locks in flavor while preventing soggy cauliflower.
• Flexible add-ins mean you can use chicken, shrimp, tofu, or bacon and still hit your goals.
• Simple sauce delivers takeout-style taste with clean ingredients.

Ingredients

• 3 cups riced cauliflower (fresh or thawed from frozen, well drained)
• 2 teaspoons avocado oil or light olive oil, divided
• 1 tablespoon toasted sesame oil
• 3 large eggs, lightly beaten
• 10–12 oz cooked chicken breast or shrimp, diced (or extra-firm tofu for a vegetarian option)
• 1 cup finely chopped low-carb veggies (mix of bell pepper, zucchini, or mushrooms)
• 1/2 cup frozen peas (optional; can swap for chopped green beans to reduce carbs)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced (or 1 teaspoon ground ginger)
• 3 tablespoons tamari or coconut aminos (use tamari for lowest carbs)
• 1 tablespoon rice vinegar (unseasoned)
• 1–2 teaspoons sriracha or chili crisp (optional)
• 1/4 teaspoon white pepper (or black pepper)
• 2–3 green onions, thinly sliced
• Salt to taste
• Optional toppings: toasted sesame seeds, lime wedges, extra green onions

Instructions

1. Prep the cauliflower rice: If using frozen, squeeze out extra moisture with a clean towel. Drier rice browns better.
2. Cook the eggs: Heat 1/2 teaspoon oil in a large skillet or wok over medium heat.

   Add beaten eggs, scramble just until set, then transfer to a plate.

3. Brown the protein: Add 1 teaspoon oil. Sear chicken or shrimp until lightly browned and heated through. Remove to the same plate.
4. Sauté aromatics and veggies: Add remaining oil.

   Cook garlic and ginger for 30 seconds. Add chopped veggies (and peas if using) and stir-fry 2–3 minutes until crisp-tender.

5. Add cauliflower rice: Increase heat to medium-high. Add riced cauliflower and sesame oil.

   Spread it out and let it sit 1 minute to lightly brown, then stir. Repeat 2–3 times until steam reduces and texture is fluffy, about 5–6 minutes.

6. Season: Pour in tamari, rice vinegar, and sriracha if using. Add white pepper.

   Stir to coat evenly.

7. Finish: Return eggs and protein to the skillet. Toss with green onions. Taste and adjust salt, pepper, or tamari as needed.
8. Serve hot: Top with sesame seeds and a squeeze of lime if you like.

Storage Instructions

• Refrigerator: Store in an airtight container for 3–4 days.
• Freezer: Freeze in meal-prep portions for up to 2 months.

  Thaw in the fridge overnight.

• Reheat: Use a hot skillet with a splash of oil for best texture, 3–4 minutes. Microwave works in a pinch, but the skillet keeps it from getting soggy.

Benefits of This Recipe

• High protein, low carb: Supports satiety and keto goals.
• Fast and flexible: Ready in about 20 minutes and easy to adapt.
• Budget-friendly: Uses common ingredients and leftover protein.
• Veggie-forward: Packs in fiber and micronutrients without the carb load.

What Not to Do

• Don’t add wet cauliflower rice straight to the pan. Excess moisture leads to mush. Pat it dry or squeeze thawed rice.
• Don’t overcrowd the skillet. Cook in batches if needed to keep everything sizzling and browning.
• Don’t skip the sesame oil. It adds that signature fried rice aroma.
• Don’t drown it in sauce. Too much liquid kills the texture and can add hidden carbs.

Alternatives

• Proteins: Ground turkey, pork, leftover rotisserie chicken, bacon bits, or smoked tofu.
• Veggies: Swap peas for chopped green beans, diced asparagus, or shredded cabbage to lower carbs.
• Sauce: Use coconut aminos for soy-free, or add a splash of fish sauce for deeper umami.
• Spice level: Stir in red pepper flakes or chili oil for heat, or keep it mild for family-friendly bowls.
• Egg-free: Replace eggs with crumbled tofu and a pinch of black salt for an eggy flavor.

FAQ

Is cauliflower rice really keto?

Yes.

Cauliflower is low in net carbs and fits comfortably into most keto plans. It’s an easy stand-in for regular rice without the blood sugar spike.

Can I use pre-riced cauliflower?

Absolutely. Fresh or frozen both work.

Just make sure it’s well drained and dry before cooking for the best texture.

How do I make it even higher in protein?

Add extra chicken or shrimp, toss in an additional egg, or mix in collagen peptides to the sauce. You can also use lean ground turkey for more grams per serving.

What’s the best pan to use?

A large nonstick skillet or a well-seasoned wok works best. You want high heat and space to move ingredients around quickly.

Is tamari keto-friendly?

Tamari is lower in carbs than many soy sauces and is generally keto-friendly in moderate amounts.

If you’re strict, coconut aminos is a good alternative with a touch of natural sweetness.

Can I meal prep this?

Yes. Portion it into containers and add a fresh squeeze of lime and extra green onions after reheating to brighten the flavors.

Wrapping Up

High Protein Keto Fried Rice gives you takeout vibes with smart macros and simple steps. It’s fast, flavorful, and easy to customize with whatever protein you have on hand.

Keep cauliflower rice in the freezer and you’re never more than 20 minutes from a satisfying bowl. Add heat, keep it mild, make it your own—either way, it’s a keeper.

High Protein Keto Fried Rice - A Fast, Satisfying Low-Carb Favorite

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Servings 4 servings

Ingredients

  

• 3 cups riced cauliflower (fresh or thawed from frozen, well drained)
• 2 teaspoons avocado oil or light olive oil, divided
• 1 tablespoon toasted sesame oil
• 3 large eggs, lightly beaten
• 10–12 oz cooked chicken breast or shrimp, diced (or extra-firm tofu for a vegetarian option)
• 1 cup finely chopped low-carb veggies (mix of bell pepper, zucchini, or mushrooms)
• 1/2 cup frozen peas (optional; can swap for chopped green beans to reduce carbs)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced (or 1 teaspoon ground ginger)
• 3 tablespoons tamari or coconut aminos (use tamari for lowest carbs)
• 1 tablespoon rice vinegar (unseasoned)
• 1–2 teaspoons sriracha or chili crisp (optional)
• 1/4 teaspoon white pepper (or black pepper)
• 2–3 green onions, thinly sliced
• Salt to taste
• Optional toppings: toasted sesame seeds, lime wedges, extra green onions

Instructions

 

• Prep the cauliflower rice: If using frozen, squeeze out extra moisture with a clean towel. Drier rice browns better.
• Cook the eggs: Heat 1/2 teaspoon oil in a large skillet or wok over medium heat.Add beaten eggs, scramble just until set, then transfer to a plate.
• Brown the protein: Add 1 teaspoon oil. Sear chicken or shrimp until lightly browned and heated through. Remove to the same plate.
• Sauté aromatics and veggies: Add remaining oil.Cook garlic and ginger for 30 seconds. Add chopped veggies (and peas if using) and stir-fry 2–3 minutes until crisp-tender.
• Add cauliflower rice: Increase heat to medium-high. Add riced cauliflower and sesame oil.Spread it out and let it sit 1 minute to lightly brown, then stir. Repeat 2–3 times until steam reduces and texture is fluffy, about 5–6 minutes.
• Season: Pour in tamari, rice vinegar, and sriracha if using. Add white pepper.Stir to coat evenly.
• Finish: Return eggs and protein to the skillet. Toss with green onions. Taste and adjust salt, pepper, or tamari as needed.
• Serve hot: Top with sesame seeds and a squeeze of lime if you like.