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Easy Keto Turkey Fried Rice offers a deliciously simple and health-conscious twist on a classic, combining the savory flavors of turkey and vegetables with cauliflower rice for a satisfying low-carb meal.
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Table of Contents
Simple Keto Turkey Fried Rice
This easy turkey fried rice recipe is naturally low carb, bursting with flavor from natural ingredients, and is lightened up for those watching calories – but the taste is nothing but spectacular!
You don’t have to skip out on flavor to eat well on a low carb diet – I am trying to focus on healthy, whole foods to feel better – and this fried rice recipe with cauliflower fried rice is one of my favorite new Asian food inspired low carb dinners! All you need is one pan and about 20 minutes to take this recipe from the fridge to your fork. I hope you love this turkey fried rice recipe as much as I do!
Keto Turkey Fried Rice with Cauliflower Rice is a nutritious and flavorful low-carb alternative to traditional fried rice, featuring riced cauliflower as the base, mixed with succulent pieces of turkey and a variety of vegetables for a wholesome meal. This dish is seasoned with traditional Asian-inspired flavors, offering a satisfying and guilt-free way to enjoy a classic favorite while adhering to a ketogenic lifestyle. It’s easy to customize with your favorite add-ins and spices, making it a versatile option for any meal of the day.
How To Make Keto Turkey Fried Rice
First assemble the following ingredients:
- Olive oil (2 tbsp) – Olive oil provides a healthy fat base, ideal for sautéing and bringing out the flavors in keto dishes.
- Ground turkey (1 lb) – Lean and protein-rich, ground turkey is a versatile ingredient that adds substance and texture to the fried rice.
- Yellow onion (1/2) – Yellow onion adds a hint of sweetness and depth of flavor, becoming the aromatic foundation of the dish.
- Garlic (3) – Minced garlic infuses the dish with its pungent, aromatic essence, a key flavor component in fried rice.
- Red or yellow bell pepper (1/2) – Bell peppers introduce a pop of color and a slight crunch, enhancing the dish’s visual appeal and nutritional profile.
- Celtic sea salt (1 tsp) – Celtic sea salt enhances the natural flavors of the ingredients while contributing trace minerals.
- Cauliflower rice (4 cups) – Cauliflower rice serves as a low-carb, grain-free substitute for traditional rice, making the dish keto-friendly.
- Coconut aminos (1/4 cup plus 1 tbsp) – Coconut aminos offer a soy-free, slightly sweet alternative to soy sauce, adding depth and umami to the dish without added sugars.
- Sesame seeds (1 tsp) – Sesame seeds add a nutty flavor and a decorative touch, contributing both taste and texture.
- Eggs (2) – Scrambled eggs fold into the rice for added protein and richness, creating a more satisfying and traditional fried rice experience.
- Korean chili flakes (1 tsp) – Korean chili flakes, or gochugaru, introduce a mild to moderate heat, infusing the dish with a unique warmth and flavor.
- Green onions (2 tbsp) – Green onions provide a fresh, crisp finish, adding both color and a mild, oniony bite that complements the other flavors.
Use this Method
Cook Turkey. In a large skillet, heat oil on medium high heat until shimmery. Add ground turkey to pan and crumble while cooking with a spatula.
Add Veggies. As turkey starts to brown after about 6 minutes, add in diced onion, garlic, and peppers. Cook until turkey is well browned and vegetables are soft, about 6 minutes, stirring occasionally to prevent burning.
Add Rice. Add cauliflower rice and mix well. Season with salt and coconut aminos, stir to mix well.
Add Egg and Finish. Push the cauliflower rice to one side in the pan. Add egg to pan, soft scramble it next to the cauliflower then stir it into the hot cauliflower rice to finish it. Spoon turkey mixture over cauliflower rice and top with sesame seeds, korean chili flakes, and green onions. Enjoy!
Tips and Tricks for Turkey Fried Rice
Use Pre-Riced Cauliflower: For convenience, you can use pre-riced cauliflower available in most grocery stores, but for the freshest taste, you might prefer to rice a head of cauliflower using a food processor or grater.
Dry Out Cauliflower Rice: Cauliflower can hold a lot of moisture, which can make your dish soggy. Try to remove as much moisture as possible by either sautéing it in a pan until the water evaporates or wrapping it in a clean kitchen towel and squeezing out the water.
Cook in Batches: To avoid overcrowding the pan and steaming the ingredients, cook the cauliflower rice, turkey, and vegetables in batches. This helps in getting a nice sear on the turkey and vegetables, and keeps the cauliflower rice crispy.
Use Leftover Turkey: This dish is a great way to use leftover cooked turkey. Just chop it up and add it to the pan towards the end of cooking to heat through.
Season Well: Cauliflower rice can be a bit bland, so make sure to season it well with soy sauce or tamari (gluten-free if necessary), and spices like garlic, ginger, and a touch of sesame oil for an authentic fried rice flavor.
Add Eggs: For additional flavor and a protein boost, scramble a few eggs in the pan before adding the cauliflower rice. The eggs add richness and help bind the ingredients together, mimicking traditional fried rice.
Use High Heat: Cooking on high heat helps to quickly cook the ingredients while keeping them crisp and avoiding mushiness.
Incorporate Colorful Vegetables: Add a variety of low-carb vegetables like bell peppers, green onions, and peas (in moderation, as they’re higher in carbs) for color, texture, and additional nutrients.
Garnish Wisely: Finish the dish with fresh herbs like cilantro or green onions and a sprinkle of sesame seeds for extra flavor and a visually appealing presentation.
Adjust to Taste: Taste as you go and adjust the seasoning if necessary. Some might prefer a spicier version, which you can achieve by adding red pepper flakes or a bit of hot sauce.
FAQS
Yes, frozen cauliflower rice works well and saves time. Just ensure you cook it properly to remove excess moisture, which can make your dish soggy.
Avoid overcooking the cauliflower rice. Sauté it on high heat for a few minutes until it’s tender but still has a bit of a bite. Cooking in batches can also prevent steaming and keep the texture firm.
Absolutely! Feel free to add low-carb vegetables like bell peppers, zucchini, mushrooms, or green beans. Just be mindful of their carb content if you’re strictly following a keto diet.
You can use tamari, which is a gluten-free soy sauce, or coconut aminos, which is soy-free and lower in carbs than traditional soy sauce, making it a great keto-friendly option.
You can add more turkey, or include other protein sources like diced chicken, shrimp, or even scrambled eggs into the fried rice for additional protein.
Yes, you can freeze keto turkey fried rice with cauliflower rice. Just make sure it’s cooled down to room temperature before freezing and store it in airtight containers. Thaw it in the refrigerator overnight before reheating.
The best way to reheat is on the stove over medium heat, adding a splash of water or broth to prevent drying out. You can also microwave it in short bursts, stirring in between to ensure even heating.
Yes, to make it vegetarian, omit the turkey and add more vegetables or a plant-based protein like tofu. Ensure the tofu is pressed and well-drained to remove excess moisture before adding.
Properly stored in an airtight container, this dish can last for 3-4 days in the refrigerator. Always check for freshness before reheating.
Yes, you can make your own cauliflower rice by pulsing chunks of fresh cauliflower in a food processor until it resembles rice grains. This gives you fresh cauliflower rice that might have a better texture than the pre-riced variety.
What to Enjoy with Keto Turkey Fried Rice
Asian-Inspired Salad: A simple salad with mixed greens, cucumber, a sprinkle of sesame seeds, and a ginger-soy dressing can offer a refreshing contrast to the savory fried rice. Try miso noodle salad!
Steamed or Roasted Vegetables: Lightly steamed or roasted vegetables like asparagus, green beans, or Brussels sprouts can add a healthy and colorful side to your meal.
Keto Spring Rolls: Make low-carb spring rolls using keto-friendly wrappers or large lettuce leaves, filled with vegetables and maybe some extra protein like shrimp or chicken for a fun and interactive side. Try this spring roll recipe!
Stir-Fried Bok Choy: Quick and easy to make, stir-fried bok choy with garlic is a flavorful and nutritious side that complements the flavors of the turkey fried rice.
Keto Soup: A light, broth-based soup such as egg drop soup, miso soup (with minimal miso to keep carbs low), or a clear vegetable soup can be a warm and comforting start to the meal. Try this keto tuscan soup!
Keto-Friendly Dumplings: Prepare dumplings using a keto-approved dough and fill them with a mixture of minced meat and vegetables for a satisfying side.
Avocado Cucumber Salad: A simple salad with avocado, cucumber, a drizzle of olive oil, lemon juice, salt, and pepper can offer a creamy texture and refreshing taste alongside the fried rice.
Pickled Vegetables: Quick pickled radishes, cucumbers, or cabbage can add a tangy, crunchy element to balance the savory fried rice.
Seaweed Salad: A small serving of seaweed salad can introduce a unique, umami-rich flavor and a different texture to the meal, just be mindful of any added sugars in store-bought versions.
Kimchi: A side of kimchi offers a spicy and fermented complement that can enhance the overall flavor profile of your keto meal.
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Easy Keto Turkey Fried Rice
Equipment
Ingredients
- 2 tbsp olive oil
- 1 lb ground turkey
- ½ yellow onion, finely diced
- 3 cloves garlic, diced
- ½ red or yellow bell pepper, diced finely
- 1 tsp celtic sea salt
- 4 cups cauliflower rice
- ¼ cup coconut aminos
- 1 tbsp coconut aminos
- 1 tsp sesame seeds or black sesame seeds
- 2 eggs, lightly beaten
- 1 tsp korean chili flakes, optional
- 2 tbsp sliced green onions, optional for garnish
Instructions
- In a large skillet, heat oil on medium high heat until shimmery.
- Add ground turkey to pan and crumble while cooking with a spatula.
- As turkey starts to brown after about 6 minutes, add in diced onion, garlic, and peppers.
- Cook until turkey is well browned and vegetables are soft, about 6 minutes, stirring occasionally to prevent burning.
- Add cauliflower rice and mix well.
- Season with salt and coconut aminos, stir to mix well.
- Push the cauliflower rice to one side in the pan. Add egg to pan, soft scramble it next to the cauliflower then stir it into the hot cauliflower rice to finish it.
- Spoon turkey mixture over cauliflower rice and top with sesame seeds, korean chili flakes, and green onions.
- Enjoy!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Hi, your recipe looks great but is a little confusing. It reads like a one pot dish until you get to the egg. Am I supposed to cook the cauliflower and the turkey and the egg separately or in one pan?
Thanks
I can see how that could be confusing, it is a one pot meal, you push the cauliflower rice off to one side of the pan then add the egg to the other. When it hits the heat, the egg will begin to scramble at which point you mix it in with the eggs until you can see that it is scrambled. The egg will cook quickly once spread out with the hot cauliflower, hope that makes sense.