Keto Stir-Fried Cauliflower Rice

By Ashley Jean March 11, 2023 35 mins read 229 Views

Skip the takeout and make Keto Fried Cauliflower Rice at home. Simple ingredients, fast to whip up, and ultra low-carb. Keto fried rice is gluten-free, Paleo, and Whole30 approved.

I have really missed Chinese and Japanese food since we started eating a ketogenic diet. And now that I’m pregnant, those cravings hit hard some days! Enter: keto fried cauliflower rice.

I’ve been trying really hard to ignore the cravings and maintain my low-carb/ketogenic diet. (Read more about my keto pregnancy here) However, this keto fried cauliflower rice recipe has really helped curb my cravings for hibachi-style fried rice!

Why You Will Love This Recipe

Cauliflower is such a versatile vegetable in the low carb and keto diet world. The cauliflower assumes the flavor of just about anything you cook it with making it an ideal base for many different recipes.
Cauliflower “rice” quickly became a staple in our house. I include it in so many dishes like my Mexican Cauliflower Rice or Keto Taco Salad Skillet.
My kids don’t really know they’re not eating real rice! They get all the benefits of the vegetables without a fight. That alone is a win!
This keto fried rice hits the spot without sacrificing nutritional value. Not to mention it only takes about 20 minutes to whip it all together.

Ingredients

2 tbsp sesame oil
1 lb ground pork
2 garlic cloves, minced
1 tsp ground ginger
generous pinch of salt
2 green onions, thinly sliced and divided into white and green parts
12 oz frozen cauliflower rice
1 egg, beaten
3 tbsp soy sauce (or coconut aminos)
1 cup coleslaw mix (optional)

Instructions

Add the sesame oil to a large skillet over medium-high heat.
Add the pork and cook until no longer pink, about 3 to 4 minutes. Use a wooden spoon to crumble the meat into small pieces as it cooks.
Add the garlic, salt, ginger, and white parts of the green onion to the skillet. Cook the mixture 1 to 2 minutes.
Add the rice and and cook until crisp and all water has evaporated, about 10 minutes.
Make a well in the rice and add the egg. Scramble until fully cooked. Combine the egg with the remaining mixture.
If desired, add the slaw mix and let cook 1 additional minute. Add the soy sauce and stir to combine.
Garnish with the remaining green onions.

What To Serve With Keto Stir-Fried Cauliflower Rice

I always, and I mean always, serve this with my Sugar-Free Yum Yum Sauce for the full keto-hibachi-effect! Throw in some sautéed zucchini, broccoli, and mushrooms, too!

You could even skip the pork and use this as a side dish with my Low-Carb Beef and Broccoli or with some chicken and Sugar Free Teriyaki Sauce. In fact, sometimes I throw in some chicken in this dish (as seen in these pictures).

Sometimes I’ll double this recipe so we have plenty of leftovers through to munch on through the week. The leftovers reheat wonderfully! Stick a fried egg on top in the morning and you’ve got a really delicious nutritious breakfast!

To maintain the Asian theme, why not try out these other recipes on the site!

Low-Carb Orange Ginger Beef Stir-Fry
Keto Lo Mein
15-Minute Keto Stir-Fry

FAQs

Do you drain the grease from the cooked meat before adding in the other ingredients?

No, I never do that. The fat rendered from the meat, which is minimal anyway, just adds more flavor to the dish.

Do I have to use pork?

No, you can use ground chicken or turkey, if that’s what you prefer. As these aren’t as fatty as the pork, you may want to use more sesame oil. You want to forgo the use of any meat if you plan on having this as a side dish to a main course that already contains meat, like my Low-Carb Beef and Broccoli.

How do i prevent keto cauliflower rice from getting soggy?

Use a paper towel to absorb some of the moisture from the rice before cooking. Pay attention to the instructions. You want to cook it over medium-high heat until it’s tender but still has a crunch. Don’t overdo it on the oil, as it could make the rice soggy.

How To Store Keto Fried Cauliflower Rice

Let the rice cool completely. Put it in a resealable bag or an airtight container. You can then keep it in the fridge for up to 4 days. When you’d like to eat it, put it in a skillet over medium heat for 5-7 minutes. I don’t recommend microwaving the rice, as it will lose its texture and turn mushy. You can also freeze the rice, though it may lose some of its texture.

Keto Fried Cauliflower Rice

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Skip the take out and make keto fried cauliflower rice at home. Simple ingredients, fast to whip up, and ultra low carb. Keto fried rice is gluten free, Paleo, and Whole30 approved.

Ingredients

2 tablespoons sesame oil
1 pound ground pork (or chicken)
2 garlic cloves, minced
1 teaspoon ground ginger
generous pinch of salt
2 green onions, thinly sliced and divided into white and green parts
12 ounces frozen cauliflower rice
1 egg, beaten
3 tablespoons soy sauce (or coconut aminos)
1 cup coleslaw mix (optional)

Instructions

Add the sesame oil to a large skillet over medium high heat.
Add the pork and cook until no longer pink, about 3 to 4 minutes. Use a wooden spoon to crumble the meat into small pieces as it cooks.
Add the garlic, salt, ginger, and white parts of the green onion to the skillet. Cook the mixture 1 to 2 minutes.
Add the rice and and cook until crisp and all water has evaporated, about 10 minutes.
Make a well in the rice and add the egg. Scramble until fully cooked. Combine the egg with the remaining mixture.
If desired, add the slaw mix and let cook 1 additional minute. Add the soy sauce and stir to combine.
Garnish with the remaining green onions. Serve with steamed broccoli and sugar free yum yum sauce.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 410Total Fat: 31.3gCarbohydrates: 6.3gFiber: 2.6gProtein: 22.5g

The post Keto Stir-Fried Cauliflower Rice appeared first on Keto In Pearls.

By: KetoInPearls
Title: Keto Stir-Fried Cauliflower Rice
Sourced From: ketoinpearls.com/pork-fried-cauliflower-rice/
Published Date: Tue, 14 Feb 2023 14:52:57 +0000

Frequently Asked Questions

Can you eat oatmeal on keto?

The most difficult thing to solve is the unanswered question. And when it comes to finding the right food choices for the keto diet, many still feel overwhelmed and lost. Especially with items like oatmeal, which is full of carbs.

However, oatmeal can be successfully incorporated into a keto-friendly lifestyle, even though it is not what many people believe. It all comes down to the type of oatmeal and how much.

You need to look at the ingredients, such as nuts, seeds and other low-carb add-ons, that are combined into one deliciously nutritious dish. Pure oatmeal is rich in fibre and protein. However, they do not compromise the keto diet.

When adding oats into your daily diet, you'll need to be careful about how much you eat. Rather than running a marathon or going overboard with every overnight bowl you make - use self-control by exercising portion sizes while maximizing flavour potentials through innovative ingredients such as coconut milk, chia seeds, and cinnamon powder.

Ultimately oatmeal can provide an unconventional breakfast option within a firmly established nutrition plan like Keto if done with all the right steps in mind. Do not let anyone tell you to sacrifice taste for your principles. Proper preparation can lead to serious results.

What happens to your health when you cheat with keto?

Cheating on the keto diet can cause unwanted side effects associated with carbohydrate intake. You can quickly increase your blood sugar levels by suddenly eating starchy carbohydrates. Dehydration can result as your cells need to return to homeostasis. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.

Additionally, people who "cheat” on the keto diet can feel constipation or diarrhea. This is due to high-carbohydrate intake. Although they are usually temporary, these symptoms can be both uncomfortable and disruptive. People may also feel deprived and binge on high carb foods, which could lead to dangerous cycle of feeling hungry.

You should remember that cheat meals and snacks won't ruin weeks or months of progress on keto. As long as you adhere to your net carb limits, there will be consequences if you stray from your meal plan for extended periods.

Can I cheat 1 Day on keto?

It's never been easier to explore options that break the rules. With information flowing like water, it's tempting to ask if you can stretch out the boundaries of your diet and cheat for a day, all while maintaining your healthy streak.

It may not be the answer you expected. When it comes keto, there's no room in the world for compromise. Strictly following through on your diet will ensure that you reap maximum benefits from the lifestyle and promote long-term sustainability in terms of weight loss and overall health.

Cheating on keto could cause you to lose track of any progress made towards your goals and slow down the process that leads to you achieving your goals. Your body will not respond well to sugary or greasy foods, which can lead to a decrease in ketogenic diet results.

The occasional slip-ups can be harder to avoid than the diet itself. So it's important to assess the impact of different factors, such as age, activity level, and genetics.

Even though temptation can cloud judgment when making decisions, you ultimately know the best thing for your long-term well-being.

How much fat is necessary to eat?

It is crucial to get enough essential fat acids when following a ketogenic diet. This means that you should eat foods rich in healthy fats such as avocados, salmon and other nuts. Additionally, it would be best if you were sure to incorporate other fat sources into your diet, such as olive oil, butter, coconut oil, and ghee. These fats are good for your health, as they provide many benefits including improved cognitive function and digestion, as well as a stronger immune system. Generally, it would be best to aim to consume around 25-35% of your calories from fat.

Also, it is important to be aware that ketogenic diets can increase your risk of developing heart disease. Saturated and trans fats should be avoided as much as possible, as they can increase your risk for heart disease and other chronic illnesses. Focus instead on healthy fats such as avocados, nuts and fatty fish. By doing so, you will get all the essential fat acids and other nutrients your body requires to stay energized and healthy.

Aside from eating healthy fats, it's important to monitor how much you eat. Too much fat can lead you to weight gain. However, too little fat can cause fatigue and other health problems. It is important to find the right balance for your lifestyle and personal preferences. To ensure you get the right amount of fat, try tracking your daily intake with an app or food journal. This will help to keep you on track, and ensure that your body gets the proper amount of essential oils daily.

Remember that the ketogenic diet is not a quick way to lose weight. It can help you lose weight temporarily, but it is important that you eat a healthy diet and receive enough nutrients. Overeating fats or too few carbohydrates can lead, among other things, to nutritional deficiencies and other health problems. It is important that you consult your doctor before beginning a ketogenic diet.

Can you eat fruit on keto?

Curious about whether you can eat fruit on a keto diet? However, it is possible to eat fruit on a keto diet.

It is important to reduce carbohydrate intake to maintain ketosis and to burn fat. However, some fruits can be included in a balanced and healthy keto diet.

Although low-carb fruits may be included in a keto meal plan they should only be consumed sparingly and in moderation. There are many different fruits with different carbohydrate content. For example, avocados have very little carbs while bananas have much more.

The sugar found in fruit is broken down by your body into glucose, which you use to generate energy. If you are trying to reach nutritional ketosis, an excessive amount of sugar could cause blood sugar spikes. It's important that you pay attention to the portion sizes of sugary items and not overdo it.

Fresh fruit is better for your health than processed or sugary snacks. You will get essential vitamins and minerals from fresh fruits, which can be fuelled without having to eat too many sweets or processed snacks, like candy bars or pies.

Consider whether or not fruit is a good choice for you. However, it's important to remember that fresh fruits are healthier than sugary treats.

What happens during the first week with keto?

Do your research before you begin a ketogenic lifestyle. Understanding what foods to avoid and how many carbs are allowed daily is essential. Learning which foods help create the right balance of macronutrients is also important.

Once you have the basics, it's time to start building meals that support your new lifestyle. Avoiding processed sugars and eating whole, unprocessed food will help your body acclimate to this new approach faster. A few tweaks can make it easier to focus and increase energy, as well as reduce cravings.

Next, you need to learn how to manage portion sizes and meal times while following the keto diet. This will allow your body enter a ketosis state where it burns fat for energy instead of sugar. This can be achieved by tracking macros, or consulting with a nutritionist to get one-on-1 advice.

When transitioning into keto, newcomers must take their time. They need to ensure that their bodies are ready for the change before they can go full throttle. Getting ample rest and staying hydrated are crucial components that should not be overlooked when starting this journey. Allow yourself three days to assess whether this is working for your body. Each person responds differently to different things so you can give it some time.

What is lazy keto vs. keto?

It is important to understand the differences between lazy keto and keto in order to choose which one best suits your needs and lifestyle. A traditional ketogenic diet (higher in fats, moderate in proteins, and low in carbs) benefits weight loss, mental clarity, energy regulation, and more. Lazy keto offers a more accessible approach with generous carbs intake restrictions.

Contrary to conventional keto, lazy keto pays less attention than traditional keto. It focuses instead on a simpler lower-carb diet with fewer restrictions but still reaping the benefits of conventional keto diets like weight loss, mental clarity, or better appetite control. It is often used as a starting point for people who are new to keto.

Keto is a process that requires hours of research and precise macro-nutrient measurements. It can be very tedious, but it can also be effective. As carb intake increases, so does fat consumption. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.

In short, the traditional ketogenic diets offer intensive but high-quality results. The lazy keto diet offers an alternative option for those who can't commit to a consistent diet plan.

Statistics

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)

External Links

How To

Ketogenic Diet - Exercise Incorporation

It is vital to keep your lifestyle healthy by incorporating exercise into your daily life. Incorporating the principles of ketogenic dieting spur you towards these goals by creating the optimum condition for shedding excess fat and building lean muscle.

It is important to achieve a transformation that is both stylish and sustainable. You can start exercising as soon as you feel ready, but it's best to seek professional guidance. This will ensure that you make steady progress and see the most effective results.

Not only is it important to lose calories, but also to develop programs that meet individual needs and address health concerns. Intense strength training (HIIT), is increasingly in demand as a method of rapidly increasing metabolism and giving structure and form to the body.

Alternativly, you could opt for low-resistance exercise. This will allow you to take plenty of breaks during cardio exercises like walking or running, while still achieving significant results without further injury or fatigue.

Regular exercise and Ketogenic diet can be combined to give you greater control over how you feel. This allows you more physical strength, mental clarity and balance. These two elements create a system that allows for steady progress, with very few side effects, provided you follow the doctor's instructions. It gives you the ability to live more fully and enjoy life more!