Gotcha! You want the ultimate, in-depth guide to making Keto Garlic Chicken Fried Rice—a deep dive into everything from ingredient breakdowns to pro cooking tips and variations? Buckle up, because we’re about to turn a simple 20-minute dish into a masterclass in keto stir-frying. 🚀🔥

The Best Keto Garlic Chicken Fried Rice

Why You’ll Fall in Love with This Recipe

If you love fried rice but are trying to stick to a keto-friendly, low-carb lifestyle, this Garlic Chicken Fried Rice is going to be a game-changer. It has all the flavors of takeout—savory garlic, juicy chicken, umami-packed soy sauce, and fluffy scrambled eggs—without the carb-heavy rice that spikes blood sugar.

Here’s what makes this recipe so amazing:

✅ Super Quick & Easy – Ready in just 20 minutes!
✅ Low-Carb & Keto-Friendly – Only 5g net carbs per serving.
✅ High in Protein – Helps keep you full and supports muscle recovery.
✅ Meal-Prep Approved – Stores well and reheats beautifully.
✅ Family-Friendly – Even non-keto eaters will love this dish!

The Secret to Perfect Keto Fried Rice

Traditional fried rice uses white rice, which is high in carbs and not keto-friendly. Instead, we swap it for cauliflower rice, which absorbs all those amazing flavors while keeping the dish low-carb.

The key to making keto fried rice taste as good as the real thing comes down to three things:

1️⃣ Perfecting the cauliflower rice texture – You want it light, fluffy, and not soggy.
2️⃣ Maximizing flavor – Since cauliflower rice is mild, we amp things up with garlic, soy sauce, and sesame oil.
3️⃣ Getting the right balance – The right ratio of chicken, eggs, and seasoning ensures that every bite is satisfying.

Now, let’s break it down step by step. 👇

Ingredients You’ll Need

(Serves 4)

🥩 Protein:

  • 1 lb chicken breast or thighs (diced) – Use thighs for extra juiciness or breasts for leaner protein.

🍚 Low-Carb Rice Substitute:

  • 2 cups cauliflower rice (fresh or frozen) – The star of the dish!

🧄 Aromatics & Seasonings:

  • 4 cloves garlic, minced – The more, the better!
  • 2 tbsp butter (or avocado oil) – Adds richness and helps with browning.
  • ½ tsp salt & ¼ tsp black pepper – Enhances the overall flavor.
  • ¼ tsp red pepper flakes (optional) – For a subtle kick.

🥚 Eggs & Umami Boosters:

  • 2 eggs, lightly beaten – Essential for that classic fried rice texture.
  • 2 tbsp soy sauce (or coconut aminos for soy-free) – Umami-packed goodness.
  • 1 tsp sesame oil – A little goes a long way in enhancing flavor!

🌿 Garnishes & Extra Flavor:

  • 2 green onions, sliced – For a fresh, slightly spicy finish.
  • 1 tsp sesame seeds (optional) – Adds crunch and nuttiness.

Step-by-Step Cooking Instructions

Step 1: Cook the Chicken

🔥 Start with a hot pan! A wok or a large skillet works best because it allows for even cooking.

  1. Heat 1 tbsp butter (or oil) in the pan over medium-high heat.
  2. Add minced garlic and sauté for 30 seconds until fragrant.
  3. Toss in diced chicken and season with salt and black pepper.
  4. Cook for 5-7 minutes until golden brown and cooked through.
  5. Remove the chicken from the pan and set aside.

💡 Pro Tip: Want restaurant-style tenderness? Marinate the chicken in 1 tsp soy sauce + ½ tsp sesame oil for 10 minutes before cooking.

Step 2: Sauté the Cauliflower Rice

  1. In the same pan, add the remaining 1 tbsp butter.
  2. Toss in cauliflower rice and stir-fry for 3-4 minutes.
  3. If using, add bell peppers for extra crunch and color.

💡 Pro Tip: If using frozen cauliflower rice, let it cook a little longer to remove excess moisture. Nobody wants soggy fried rice!

Step 3: Scramble the Eggs

  1. Push the cauliflower rice to one side of the pan.
  2. Pour in beaten eggs on the empty side.
  3. Let them cook for 30 seconds, then scramble gently.
  4. Once set, mix the eggs with the cauliflower rice.

💡 Pro Tip: Keep the eggs fluffy by cooking them over medium-low heat and stirring gently.

Step 4: Bring It All Together

  1. Add the cooked chicken back into the pan.
  2. Pour in soy sauce, sesame oil, and red pepper flakes.
  3. Stir everything together and cook for another 1-2 minutes.

Step 5: Garnish & Serve

  1. Sprinkle with green onions and sesame seeds.
  2. Serve hot and enjoy your keto garlic chicken fried rice!

💡 Pro Tip: Want extra crunch? Add chopped roasted peanuts on top!

Keto Fried Rice Variations

Feeling adventurous? Try these fun twists on the classic recipe:

🌶️ Spicy Version: Add 1 tsp sriracha or drizzle with chili oil.
🥓 Bacon Lover’s Version: Swap chicken for crispy bacon.
🍤 Shrimp Fried Rice: Replace chicken with shrimp for a seafood twist.
🥦 Veggie-Packed Version: Add zucchini, mushrooms, or broccoli.

Storage & Meal Prep Tips

Fridge: Store in an airtight container for 3-4 days.
Freezer: Freeze in portions for up to 2 months.
Reheat: Microwave for 1-2 minutes, stirring halfway through.

💡 Meal Prep Hack: Cook a double batch and store individual portions for easy grab-and-go meals!

Nutritional Breakdown (Per Serving)

  • Calories: ~280
  • Protein: ~30g
  • Fat: ~15g
  • Net Carbs: ~5g

🎯 Perfect for keto dieters looking for a high-protein, low-carb meal!

Final Thoughts

If you miss takeout-style fried rice, this keto version is a total game-changer. It’s packed with garlic, loaded with protein, and perfectly satisfying—all while keeping carbs low.

Let me know if you try it! 🥢🔥