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Panda Express Keto and Low Carb Options – What Can I Eat?

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If you’re reading this, chances are you’re curious wanting to know ahead of time, on your way, or waiting in line at Panda Express. Have no fear as I’ve analyzed the menu items to give you the lowdown on what you can and cannot eat. This post goes in depth and lists out all of the Panda Express keto items.

Last updated: January 23, 2020

Keto Panda Express Featured Image

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Menu Overview

Panda Express employees making a bowl inside the restaurant

What I like about Panda Express is their easy to follow menu. Their biggest strength lies in their menu and process minimization. There are just 4 major categories of foods: Appetizers, Sides, Entrees, and Desserts. They also make it very easy to order in 4 steps:

  1. Pick your Meal Size (Bowl, Plate, or Bigger Plate)
  2. Pick your Sides
  3. Pick your Entrees
  4. Pick your Extras

Appetizers: Not Keto Friendly

I wonder why all the delicious stuff I love have to be an appetizer. Panda Express only has 4 Items which are Chicken Potsticker, Cream Cheese Crab Rangoon, Chicken Eggroll, and Vegetable Spring Roll. As you can imagine, none of these are keto friendly. Without out a doubt, you cannot have any Panda Express Appetizers.

Sides: Only One Keto Option

As you know with Asian food, rice and noodles make up a huge portion of the diet. Sides is where we find these items. Luckily, or maybe not so much (depending on how you look at it) there is just one side item we can order and that’s the Super Greens which is made up of broccoli, kale, and cabbage.

Entrees: Surprisingly lots of options

Look for this logo

Panda Express makes it really easy here. Look for the Smart Wok logo. This signifies that the food item has 300 calories and at least 9 grams of protein. Kudos to them because these entrees also happen to be the most keto friendly. They are:

  • Black Pepper Chicken
  • Kung Pao Chicken
  • Grilled Teriyaki Chicken
  • Mushroom Chicken
  • String Bean Chicken
  • Broccoli Beef

Desserts: No Bueno!

And as you can guess, what Chinese American restaurant would it be without fortune cookies. This is the category they live in and not surprisingly we can’t have these on the keto diet. You won’t need these cookies because I can already tell your fortune if you were to open and eat one of these babies.

Meal Sizes: “Just the bowl please”

Panda Express Bowl measured at 6.25" x 6.25"

Unfortunately, anything larger than a Bowl is a no-go. Believe me, I sat there for hours trying to create a combo that would stay under 20 grams of net carbs and failed terribly.

A la Carte Sizes

Another option at Panda Express is ordering a la carte. In case you’re wondering, I took the time to measure the a la carte takeout boxes. The one I order happened to be chicken teriyaki.

a la carte boxes laid out and measured
Dimensions of Panda Express a la carte options
Weight of a small chicken teriyaki at 7.1 oz
The small is around 7.1 oz. Pictured above is the portion size of the chicken teriyaki.
the weight of a medium chicken teriyaki a la carte at 1 lb or 16 oz
The medium is around 16 oz or 1 lb. Pictured above is the portion size of the chicken teriyaki.

What I discovered is both the small and medium sized boxes are larger than the serving sizes. as 1 serving size of chicken teriyaki is at 6 ounces, a small at 7.1 oz, and medium at 16 oz. If we do the math, one serving size is about 1.33 grams of net carbs (8 g. of net carbs divided by 6 oz serving size) which would mean the small would be at about 9.44 grams of net carbs (1.33 x 7.1 oz) and a medium at 21.28 (1.33 x 16 oz). Essentially this means, a small a la carte chicken terikyaki is ok as a snack since it falls under 20 grams of net carbs. Just be sure to exclude the teriyaki sauce.

Let’s recap (Do’s and Don’ts):

Do’s

– Only order Super Greens as a side

– Order a “Bowl” sized Meal to stay in ketosis

– Look for the Wok Smart logo:Panda Express denotes these as food items with 300 calories and at least 9 grams of protein

– Chili Sauce and Hot Mustard are OK

Do Not’s

– Orange Chicken, Honey Sesame Chicken, Sweetfire Chicken, Beijjing Beef, and Honey Walnut Shrimp are NOT Keto

– Do Not order any appetizers or desserts. None of those are keto either.

– Do Not order any “Plate” or “Bigger Plate” sized Meals

– If you’re on a strict keto diet, then you might as well turn the other way towards the exit.

– There are no Gluten Free Keto options besides the Super Greens so do not visit if you’re sensitive to gluten

What are the healthiest and keto meals at Panda Express?

Let’s get right into it. Here’s a list ranked from least net carbs to most bowls you can look forward to while getting a Panda Express keto meal.

Bowl Combinations

1. Teriyaki Chicken Bowl

Keto Teriyaki Chicken Bowl with greens on white background

The chicken teriyaki bowl is actually my favorite. This one isn’t too sweet and I really enjoy the chicken flavor on this one. Surprisingly this one had the least amount of net carbs and the highest in protein. Do you see 42 grams of protein in there? I was quite shocked but it’s not necessarily a bad thing. This one’s the value pick for sure. What I like to do is take it home and add some carb free hot sauce over it.

2. Mushroom Chicken Bowl

keto mushroom chicken bowl with super greens on white background

The Mushroom Chicken is actually my second favorite. The seasonings aren’t too strong and the veggies balances the chicken quite nicely. My only complaint is for more chicken!

3. String Bean Chicken Bowl

keto string bean chicken bowl with super greens on white background

This bowl is quite standard. I’m not really a fan of string beans or green beans but will eat it if it’s in front of me. This one is just OK in my book.

4. Broccoli Beef Bowl

keto broccoli beef bowl with super greens on white background

If you love broccoli and beef then this one is for you. Because the broccoli comes with the beef and the super greens already has broccoli in it, I wanted to warn you this bowl is broccoli heavy. In addition, note how low the fat is. The Broccoli Beef has the lowest fat content out of all the keto bowls.

5. Kung Pao Chicken Bowl

keto kung pao chicken bowl with super greens on white background

We’re getting higher in the carb count at 17 grams. Just wanted to point that out. It’s most likely coming from the Bell Peppers in the kung pao chicken. The good news is the high fat content at 22 grams. I’m really OK with this bowl combo. What I do admire is its variety as it packs the most ingredients: Bell Pepper, zuchini, broccoli, chicken, chili pepper, and nuts.

6. Black Pepper Chicken Bowl

keto black pepper chicken bowl with super green on white background

Too bad this one’s the highest in net carbs at 19 grams because it’s my third favorite. I like this one a lot. The celery and onion surprisingly works well together and the chicken meat is so soft and tender. I like the gravy too. A tad sweet which is probably why it’s so high in carbs. The sauce and onion is most likely what drove up the net carb count.

Vegetarian/Vegan Option: Ehhhh

This is not really a great option for vegetarians but they do have Eggplant Tofu which at one serving is already at 20 net carbs. If you want to have one meal a day, then that’s the one to get.

Keto Panda Express Infographic

Top 6 Panda Express Keto bowls infographic

If you want to make your own

If you don’t like any of the combinations I recommended, my feelings won’t get hurt. Here’s a list of everything at Panda Express’s menu under or equal to 20 grams of net carbs. Keep in mind of the serving size and the net carbs. For instance, the Eggplant Tofu dish at a serving size of 6.1 ounces is already at 20 net carbs which may not be worth it if you plan on eating more than one meal that day.

Feel free to mix and match the keto friendly items however you like. If you’re able to find a combo I didn’t think of please share! Let me know and I can update my list as well as credit you.

Other Tips & Tricks to Stay in Keto

  • You didn’t hear this from me but bring your own carb free sauces such as MCT Oil, and Frank’s Hot Sauce.
  • Order food to go. When you get home, you can add your own keto friendly staple items such as shirataki noodles. Imagine taking home a bowl and having it with a side of carb free noodles. Wouldn’t that make a more complete meal? I think so.
  • How about making your own keto Panda Express food? They’re actually not difficult to cook. Check out my recipes for Keto General Tso’s Chicken and Cauliflower Fried Rice.

Frequently Asked Questions

Here are the answers to some of the most asked questions on the web.

What can I eat at Panda Express on keto?

There’s not many keto friendly options but to keep the answer short and simple: super greens, Black Pepper Chicken, Kung Pao Chicken, Grilled Teriyaki Chicken, Mushroom Chicken, String Bean Chicken, and Broccoli Beef are low enough in carbs to order. I advise checking the nutrition table and to check out my recommended Panda Express Keto meals list.

Is Panda Express Good for keto diet?

The answer depends on whether you’re following a strict or dirty keto diet. If you’re trying to be strict, the answer is no Panda Express is not good for the keto diet as conventional meats, gluten heavy dishes, and high sugar count foods make up the bulk of the menu. It’s also difficult to accurately track the macro-nutrients of each dish as it will depend entirely on the server portioning your food.

However, if you’re on following a dirty keto diet and practicing Intermittent Fasting, then Panda Express can be good as there are a few items to keep you under 20 grams of net carbs. Make sure to check the nutrition table to see what items are carb heavy. You can also check out my recommended list.

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How to Make the Most Amazing Keto Curry

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Curry. Who doesn’t love it? When I think of it, a warm plate filled with the perfect mix of the most fragrant spices comes to mind. I think of the thick gravy engulfing the basmati rice underneath it and the nan that’s served on the side. I think many envision this but since we’re on a low carb diet how can we possibly have this? Well, today I show you how to make the most amazing keto curry recipes.

Last updated: March 17, 2020

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Is Curry Keto?

This one is a loaded question as curry is, in fact, more of a vague category of any type of dish that’s made up of Indian spices, meats, and veggies. Going by this, technically, most of our favorite Indian dishes are considered curry such as Tikka Masala, Korma, Vindaloo, etc. For that reason, curry is keto friendly. It just depends on the type of ingredients used. Just as there are certain foods keto-ers should stay away from, the same logic applies here.

And if you happen to be eating out, then I would strongly suggest asking the wait staff if there are any sugars added, and whether there are any dairy products. Usually if it’s made with heavy cream it’s okay but yogurt is a big resounding no.

I think the main question is what exactly can keto-ers eat? For your convenience, I found a few common ingredients as well as sides that are often found in Indian curries high in carbs. We should look to avoid these if we want to stay in ketosis. They are:

  • Chickpeas
  • Dairy Based Yogurt
  • Potatoes
  • Any sugars added to the curry
  • Kidney/Lima Beans

And obviously sides such as basmati rice, nan, and roti are prohibited. For my keto curry recipe, I’ve basically made a version omitting any of the above ingredients and substituting them for a more keto-friendly version. I’ve also added more coconut found in the oil and milk. One might as well call this a keto coconut curry.

Can I make Instant Pot Keto Curry?

The answer is YES! As a matter of fact I recommend it and the recipe card actually uses a pressure cooker to make the curry. The convenience associated with an Instant Pot or Pressure Cook outweighs any of it’s negatives and pays for itself in the long run. Having one saves a lot of time, like half the time. For instance, this recipe calls for only 10 minutes of high pressure cooking while a stove top simmer would mean 30 minutes or more depending on the temperature. With a pressure pot cooker, we are able to become more precise.

My recipe calls for only 10 minutes of high pressure cooking while a stove top simmer would mean 30 minutes or more depending on the temperature.

And if you do not have one, don’t fret. I’ve included instructions on how to cook on the stove top as well as pressure cooking.

What are some low carb sides I can eat with?

You can have this with cauliflower rice, shirataki noodles, and even keto bread made with almond/coconut flour.

What You’ll Need

Just 12 ingredients here!
  1. Tomato Sauce
  2. Coconut Milk
  3. Chicken thighs, skinless boneless
  4. Garlic, minced
  5. Ginger, minced
  6. Garam Masala
  7. Curry Powder
  8. Coconut Oil
  9. Cloves
  10. Cinnamon Stick
  11. Tomato, diced
  12. Onion, diced

Today I’ll be making a keto chicken curry but if you don’t like chicken, simply swap it out. And just like that, we’re able to make multiple keto curry recipes depending on the protein used. It also changes the texture and dynamic. With curry, the base is always the same; it’s a simple plug and play. Here are some ideas to get you started:

  • Cauliflower/Broccoli
  • Tofu
  • Paneer
  • Pork
  • Fish

The possibilities are endless, and only limited to your imagination. You can pretty much make any dietary restricted version.

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Low Carb Keto Curry Chicken

Course dinner, Lunch, Side Dish
Cuisine Indian, keto, paleo
Keyword chicken, coconut milk, curry, keto, low carb, paleo
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 3 people
Calories 385kcal

Equipment

  • Frying Pan
  • 6 Quart Pot or larger
  • Instant Pot (optional, for faster convenient cooking)

Ingredients

Protein

  • 1 lb Chicken thighs, boneless skinless

Spices and Aromatics

Curry

Toppings

  • 1 stalk Cilantro (Optional)
  • 1 stalk Fresh Coriander (Optional)

Instructions

Saute and Infuse Chicken

  • In a large frying pan or wok, heat it to medium. Let a couple of minutes pass for it to heat. Add in the coconut oil, wait a few moments for it to warm up. Then add in the onions and cinnamon stick. Stir for a few minutes until onion turns yellow.
    Onion and cinnamon stick to frying pan
  • Once onions yellow and cinnamon has been infused with the oil, move the onions to one side and add in the chicken to the other. Cook the chicken for about 5 minutes or until they've been browned.
    Pro tip: For the chicken, at first place it flat on the pan. Don't touch it for a few minutes. Then flip it over to the other side so the chicken browns.
    Note: Most Instant Pots have a saute feature. You can choose to saute on the instant pot rather than a separate pan if you like. I like to saute on a frying pan as it makes cleaning up easier. Be careful when saute-ing on the instant pot as ingredients can stick to the bottom of the pot if you're not continually stirring.
    Adding the chicken

Simmering the Spices

  • If you want to cook on the stove top: If you're frying pan is large enough, you can simmer there. If not, move contents over to a larger pot and add in the curry powder, garam masala, cloves, garlic, ginger, tomato sauce, fresh tomatoes, and half a cup of coconut milk. Mix it together in medium heat. When it comes to a boil, lower temp to low heat and simmer for a half hour.
    If you're using an Instant Pot: Move the chicken and onion mix to the Instant Pot. Add in the curry powder, garam masala, cloves, garlic, ginger, tomato sauce, fresh tomatoes, and half a cup of coconut milk. Mix it together well. Close the lid, and cook on meat/stew for 10 minutes in high pressure.
    Simmering the spices together

Thickening the gravy and finishing touches

  • On the Stove Top: After simmering for a half hour, increase the heat to medium-high. You'll have another half a cup of coconut milk remaining. As the curry comes to a boil, pour the remainder of the coconut milk into the pot. Stir some more. It should thicken.
    On the Instant Pot: Let the pressure release naturally (NPR). This should take about 10 minutes. Then open the lid, set the mode to saute and as the curry comes to a boil, pour in the rest of the coconut milk (about 4 oz) left. Stir and it should thicken.
    Pro tip: If you like your curry to be even thicker, you can add heavy cream or almond flour to thicken it up a bit.
    Thickening the curry

Toppings

  • Move the curry to a bowl. Top or garnish with either cilantro, coriander, or just have it the way it is. Enjoy!

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 385kcal | Carbohydrates: 9.3g | Protein: 23g | Fat: 28.7g | Saturated Fat: 19.2g | Polyunsaturated Fat: 2.1g | Monounsaturated Fat: 4.5g | Cholesterol: 120mg | Sodium: 452.6mg | Potassium: 113.5mg | Fiber: 2.3g | Sugar: 3.2g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Low Carb Keto Curry Chicken
Amount Per Serving
Calories 385 Calories from Fat 258
% Daily Value*
Fat 28.7g44%
Saturated Fat 19.2g120%
Polyunsaturated Fat 2.1g
Monounsaturated Fat 4.5g
Cholesterol 120mg40%
Sodium 452.6mg20%
Potassium 113.5mg3%
Carbohydrates 9.3g3%
Fiber 2.3g10%
Sugar 3.2g4%
Protein 23g46%
* Percent Daily Values are based on a 2000 calorie diet.

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Keto Chicken Tikka Masala

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When I think of Indian food, I think of one of three things. Curry, Nan, and Tikka Masala. This is one of the most popular dishes in America yet it can be difficult to come by if you’re on a low carb keto diet. Now, you won’t need to worry about that because I’ve crafted together a Keto Chicken Tikka Masala for you to enjoy. One that tastes almost identical to the real thing!

Last updated: December 5, 2019

Featured Image of Keto Tikka Masala

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Jump to Recipe

Is Tikka Masala keto?

I often get the question, “is tikka masala keto friendly?” The short and easy answer is no. The reason is because it’s typically prepared with dairy-based yogurt which is usually high in carbohydrates that will most likely take you out of ketosis. Luckily, almost everything else is very much keto friendly. Tikka Masala is high in fat due to the ghee and heavy whipping cream. Those are the ingredients that makes tikka masala highly attractive to the keto community.

Then, how is your recipe keto friendly and low carb?

Great question. Fortunately what we can do is make some key substitutions. Instead of using dairy yogurt, we can swap it for alternative yogurts such as coconut milk yogurt, almond milk yogurt, and in some cases greek yogurt. Just make sure to check the nutrition information found on the back of the package.

For my recipe, I found a blend I want to recommend, the Califia Farms Unsweetened Plain Yogurt. It’s dairy free because it’s made with almond and coconut. The best thing about this product is it only carries 1 gram of Net Carbs per cup. That is nothing!

The second ingredient that adds to the carbs I haven’t mentioned yet is the tomato sauce. Always make sure to grab the one with the lower net carbs. The one I found, surprisingly, is Whole Food’s private label brand (365 Everyday Value). I don’t think you can go wrong with these especially when they carry only 2 grams of net carbs per serving when other manufacturers can easily double that number.

So there you have it. I am able to make my recipe low carb by using some specific manufacturers to make it keto. If you found other companies with an even lower carb count, shoot me a message and I’ll gladly update my recipe as well as give you the credit you deserve.

What other kind of proteins can I make with Keto Tikka Masala?

Using my recipe, you can actually make virtually any kind of protein. Just substitute the chicken for your favorite protein. These can be:

  • Paneer
  • Tofu
  • Lamb
  • Fish
  • Cauliflower/Broccoli

There are other variations such as chickpeas but that would prove one, two many for carbs so I’ve only suggested the above. As you can see, with those number of proteins listed you can easily accommodate your favorite protein. With that said, let’s get into my recipe.

What You’ll Need

  1. Tomato Sauce
  2. Onion, diced
  3. Garlic, minced
  4. Ginger, minced
  5. Ghee
  6. Coconut/Almond Milk Yogurt
  7. Heavy Whipping Cream
  8. Chicken, boneless skinless thighs
  9. Coriander
  10. Fennel Seeds
  11. Chili Powder
  12. Cumin
  13. Turmeric
  14. Garam Masala
  15. Fenugreek Powder
keto tikka masala
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Keto Chicken Tikka Masala

Course Appetizer, dinner, Lunch, Side Dish
Cuisine diet, Indian, keto
Keyword chicken, garam masala
Prep Time 15 minutes
Cook Time 20 minutes
Resting Time 1 hour
Total Time 1 hour 35 minutes
Servings 3
Calories 445.4kcal

Equipment

  • Frying Pan

Ingredients

For the Chicken Marinade

For the Curry

  • 1 tbsp Ghee
  • 1 medium Onion, diced
  • 1 clove Garlic, minced
  • 1 tsp Ginger, minced
  • 1 tsp Coriander ground
  • 1 tsp Fennel seeds optional
  • 1 tsp Fenugreek, ground optional
  • 1 tsp Cumin
  • ½ tsp Turmeric
  • ½ tsp Garam masala
  • ½ tsp Chili powder
  • 1 cup Tomato sauce
  • ½ cup Heavy cream

Optional Toppings

  • Fresh Cilantro (optional)
  • Fresh Coriander (optional)

Instructions

Marinating the Chicken

  • Combine the following ingredients: Cubed Chicken, Coconut Milk Yogurt, minced garlic & ginger, and garam masala. Mix together well. Let it sit for at least an hour.
    Pro tip: For best results, you can marinate the chicken for 4 hours or overnight.

Browning the Chicken

  • Medium-high heat a frying pan. Wait a couple of minutes for it to warm up. Add in the avocado oil and let it heat up for another minute. You can splash a few drops of water in the pan to test if it's ready. If the oil sizzles, then you can add the pieces of marinated chicken in. Saute each side for about 2-3 minutes or til they become brown. Once brown, move them over to rest on a separate plate. Reduce heat to medium.
    Pro tip: Put the chicken in one by one, make sure there's some space in between them, and once they're on the pan don't move them so they can brown easier. You don't have to do all the chicken at once if your pan is too small. You can do them in batches and don't worry if the chicken isn't cooked all the way. You're just browning it.
    Browning the chicken

Making the Curry

  • In the same pan, add in the ghee. After it melts or heated, add in the diced onions, garlic and ginger. Saute until onion turns golden brown. Add in the spices: Coriander, fennel seeds, fenugreek, cumin, turmeric, garam masala, chili powder. Stir in together with the onion mix for about 30 seconds.
    Note: You're going to notice some burnt parts from browning the chicken. Using your spatula, scrape it off. Do not dispose them. They will give the curry more flavor. Scrape and mix them in with onion.
  • Pour in the tomato sauce. Mix it in with the onion and spices. Saute for about 5 minutes or until onion becomes orange in color.

Simmering Time

  • Finally pour the heavy whipping cream. Add the browned chicken back in. Stir in pan. Let it simmer for about 10 minutes.
    Adding in the heavy whipping cream and chicken
  • Move to bowl, top with fresh cilantro. Enjoy!

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 445.4kcal | Carbohydrates: 12.2g | Protein: 23.7g | Fat: 33.3g | Saturated Fat: 15.7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10.2g | Cholesterol: 184.8mg | Sodium: 701.2mg | Potassium: 172.2mg | Fiber: 3.4g | Sugar: 5.7g
Nutrition Facts
Keto Chicken Tikka Masala
Amount Per Serving
Calories 445.4 Calories from Fat 300
% Daily Value*
Fat 33.3g51%
Saturated Fat 15.7g98%
Polyunsaturated Fat 3g
Monounsaturated Fat 10.2g
Cholesterol 184.8mg62%
Sodium 701.2mg30%
Potassium 172.2mg5%
Carbohydrates 12.2g4%
Fiber 3.4g14%
Sugar 5.7g6%
Protein 23.7g47%
* Percent Daily Values are based on a 2000 calorie diet.

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How to Make the Best Cauliflower Fried Rice Keto

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If you love fried rice and want to stay in shape, then this Cauliflower Fried Rice Keto recipe is for you. You can have the best of both worlds with my recipe. This version uses boneless, skinless chicken thighs and boasts less than 8 grams of net carbs! Don’t worry, that beach bod is coming!

Last updated: March 17, 2020

Keto Cauliflower Fried Rice Featured

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Where to buy cauliflower rice?

For those of us who do not have a food processor, grater, or even a blender there’s always the option of purchasing cauliflower rice from the market. Luckily there are many ways to purchase. One can purchase it organic, frozen, fresh, wet, and dried. But the best way and what I’d recommend is buying it FRESH!

Frame of Reference:
One cauliflower is equivalent to about 4 cups

With that said, expect to pay double the price at the market which factors in the labor involved. The one I purchased was $3.99 at 14 ounces when a cauliflower head would go for the same price. They can also be sold as organic. You can find the cauliflower rice at most grocery stores such as Whole Foods Market, Trader Joes, Safeway, etc.

How to make cauliflower rice?

The most cost and qualitatively effective way is making it oneself. I know, it does require a food processor but nowadays they’re so cheap. You can find one as low as $20 and they make many other useful keto pantry staples that it’s difficult not to buy one. You’ll see that the $20 is an easy investment that will pay itself quickly.

Anywho, the easiest way to make it is to cut the core and stem greens. Then cut the head into florets about the size of a an egg. Afterwards, bring the florets over to the processor and shred into rice sized pieces. That’s it!

I’m a Vegetarian/Vegan. What are my options?

No problem! Just remove the chicken, ghee, and egg. You can substitute them for Firm Tofu and Vegan Butter. All the other ingredients are vegan and vegetarian friendly.

Cauliflower Fried Rice Keto Recipe

What You’ll Need

Gather and prep the ingredients like so
  • Cauliflower Rice
  • 6 oz chicken thighs
  • Frozen or Fresh Peas
  • Celery
  • Egg
  • Ghee
  • Coconut Aminos
  • Scallion
  • Sesame Oil
  • Garlic

Looking for other dishes to pair with your Keto Cauliflower Fried Rice? Check out my Keto General Tso’s Chicken.

Keto Fried Rice - viola!
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Keto Cauliflower Fried Rice

Course dinner, Lunch, Side Dish
Cuisine American, chinese american, chinese takeout, diet, keto, Low Carb
Keyword cauliflower, celery, chicken, easy, fried rice
Prep Time 15 minutes
Cook Time 15 minutes
Servings 2
Calories 380.3kcal

Equipment

  • Frying Pan or Wok
  • Food Processor (Optional)

Ingredients

Base

  • 1 Tbsp Avocado Oil olive oil works too
  • 1 tbsp Ghee Butter works too
  • 14 oz Cauliflower rice or half a cauliflower head
  • ¼ cup Peas Frozen or Fresh
  • ¼ cup Celery chopped into thin ¼ inch

Seasonings

Protein

  • 6 oz Chicken Thigh ½ inch cubed
  • 1 whole Egg

Aromatics

  • 1 tsp Ginger, minced or ½ ground ginger
  • 1 clove Garlic, minced or ½ tsp of garlic powder

Toppings

Instructions

Cook chicken

  • Heat wok or frying pan to medium heat for about 2 minutes. Pour 1 tablespoon of oil. Add in chicken. Cook on Medium High Heat for about 5 minutes or until chicken is browned. Once chicken is cooked move them to another plate. Lower heat to low.

Time to Make Fried Rice

  • In the same wok or frying pan, add the ghee. Pour in the garlic and ginger and let it infuse with the oils (about 30 seconds or until garlic becomes crispy).
  • Increase heat to medium. Add in the Cauliflower Rice, celery, and peas. Make sure to stir back and forth for about 1 minute. If too dry, add a ¼ cup of water or chicken broth to keep it moist.
    Throwing in Cauliflower, peas, and celery
  • Turn heat to Medium-High. Bring back the chicken and stir fry for another minute.
  • Move cauliflower, peas, and celery to the side. Add oil if pot is too dry. Crack an egg. Wait about 30 seconds for the bottom of the egg to cook. Then puncture yolk and begin to stir the yolk with the egg whites until it solidifies.
    Cooking egg on the wok
  • Pour over the coconut aminos, sesame oil, salt to taste. Increase heat to high and stir fry for about minute until the seasonings have been mixed into the vegetables, rice, and egg.
    Pour sauces onto rice

Toppings

  • Move contents over to a plate. Top rice with scallions, and any other toppings you like. I like white pepper. For a spicy kick, add pepper flakes.
    Toppings rice with scallion
  • Enjoy!

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 380.3kcal | Carbohydrates: 11.1g | Protein: 18.2g | Fat: 29.3g | Saturated Fat: 8.8g | Polyunsaturated Fat: 5.6g | Monounsaturated Fat: 10.9g | Cholesterol: 175.5mg | Sodium: 397.3mg | Potassium: 407.9mg | Fiber: 3.5g | Sugar: 5.1g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Keto Cauliflower Fried Rice
Amount Per Serving
Calories 380.3 Calories from Fat 264
% Daily Value*
Fat 29.3g45%
Saturated Fat 8.8g55%
Polyunsaturated Fat 5.6g
Monounsaturated Fat 10.9g
Cholesterol 175.5mg59%
Sodium 397.3mg17%
Potassium 407.9mg12%
Carbohydrates 11.1g4%
Fiber 3.5g15%
Sugar 5.1g6%
Protein 18.2g36%
* Percent Daily Values are based on a 2000 calorie diet.

MADE THIS RECIPE?
Lets see it! Tag @chowyoulater on Instagram or Twitter and hashtag it #chowyoulater

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