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Keto Fried Cauliflower Rice

Keto Fried Cauliflower Rice

Today is a good day for my vegan journey!

As you all may know, one of my biggest goals is to provide easy recipes and meal plans that help people transition and stick to a vegan diet, to achieve this is important and necessary to consider each persons lifestyle and go from there. 

Lately, I've been learning about the vegan keto diet and all its benefits. A lot of people are getting a lot of value out of this kind of diet so I wanted to create recipes that adjust to this lifestyle without compromising taste.  

To be honest, it was a bit of a challenge to get where I wanted to go, I found that a plant based keto diet can be quite restrictive and a lot of the ingredients we as vegans rely on are very much out of the picture since the goal is to eliminate carb-rich foods as much as possible and replace them with those high in fats and proteins. 

Non-vegans heavily rely on meat and dairy to achieve this, knowing this can be a bit discouraging for all of us on the vegan train, don't be!! Let me introduce you to some of the options that will make a vegan keto diet work for us! 

Protein Fried Cauliflower Rice ingredients

Most fruit don't make it to the list since they have a high sugar content, which spikes blood sugar levels and get you out of ketosis. The most keto friendly are berries (in moderation), limes, lemons, and avocados. 

There are plenty of vegetables, nuts, and seed options. Stay away from starchy vegetables and some roots; embrace the greens, you can also pack on artichokes, broccoli, cabbage, kale, zucchini, leafy greens, carrots.

You can include almonds, cashews, chia seeds, hazelnuts, macadamias, pecans, pumpkin seeds, sunflower seeds which are loaded with vitamins and minerals, some are great sources of fat and protein. 

Other sources of plant based fats and protein are nut butters and oils, cocoa butter, flax seed oil, olive oil, avocados, tofu without additives, tempeh and, protein powder.

These are only some of the options we found, so even though it is restrictive, some creativity and a lot of experimenting will deliver!

cauliflower rice and tempeh

So after a lot of experimenting, I am proud to share with all of you my first "official" vegan keto recipe, being able to share this makes me so happy since it came out really really delicious. It might be one of my new faves because after feeling a bit defeated and having low expectations it actually turned out to be quite flavourful and easy to make.

On top of that let me tell you something, this is a high protein vegan recipe so it's a great option if you are looking for a lunch or dinner PACKED with protein that will help you get those gains after a good gym session. It is fresh, suited for the summer days and super filling, I could barley finish my portion (a very rare occurrence!).

Protein Fried Cauliflower Rice top down

Prep time
15 minutes
Total time
Category: Lunch, Dinner
Serves: 4
Diet Type: Ketogenic
Allergens: Soy, Tempeh


For the cauliflower rice

  • 1 head cauliflower (grated)
  • 2 tablespoons extra virgin olive oil

For the vegetables

  • 2 medium carrot (diced into small pieces)
  • 1 inch fresh ginger (minced)
  • 4 cloves garlic (minced)
  • 1 medium onion (thinly sliced)
  • 20 oz tempeh (crumbled)

For the topping

  • ½ tsp black pepper (ground)
  • 4 tsps roasted sesame seeds
  • 4 medium scallion (thinly sliced)

For the sauce

  • 2 limes (juiced)
  • 4 tbsps soy sauce

For the fresh vegetables

  • 1 beet (thinly sliced)
  • 1 cucumber (diced into small pieces)
  • 1 medium red bell pepper (diced into small pieces)


  1. In a big pan heat up 1/4 of the oil and sauté the onion and garlic for about 1 minute. Add the cauliflower rice and the carrots, fry for about 10 minutes on high heat until the cauliflower has soften.
  2. Heat up the rest of the oil in another frying pan, set up the heat on high, toss in the ginger and fry the tempeh until golden brown, it should take around 15 minutes.
  3. Once the tempeh is ready, add the cauliflower rice to the frying pan. Mix in the the fresh ingredients that had been previously sliced or diced.
  4. Squeeze the limes and add the soy sauce. Adjust taste.
  5. Serve the Protein Fried Cauliflower rice in a bowl or a plate, add more sauce if needed and sprinkle with the toppings. Enjoy!

Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.

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