Cauliflower Chicken Fried Rice Recipe
Cauliflower Chicken Fried Rice is a healthy, low-carb twist on the classic takeout dish. Made with riced cauliflower, tender chicken, and a medley of vegetables, this dish is packed with flavor but without the carbs of traditional fried rice. It’s quick to prepare, making it perfect for weeknight dinners when you want something light, nutritious, and satisfying.
Cauliflower Chicken Fried Rice
This dish swaps out traditional rice for riced cauliflower, giving you the same delicious flavor and texture without all the carbs. The chicken adds a nice protein boost, while the vegetables provide color, crunch, and nutrients. I love how this meal comes together quickly, making it ideal for a busy weeknight.
The cauliflower rice soaks up all the flavors from the soy sauce, garlic, and ginger, giving you that classic fried rice taste with fewer calories. Plus, it’s a great way to sneak more veggies into your meal!
Why You’ll Love This Cauliflower Chicken Fried Rice
If you’re looking for a healthy, low-carb meal that’s packed with flavor, this Cauliflower Chicken Fried Rice is perfect. It’s a lighter take on fried rice but just as satisfying. I love how versatile this dish is—you can easily customize it with your favorite vegetables, or even swap out the chicken for shrimp or tofu if you prefer.
Not only is this dish full of flavor, but it’s also a great meal prep option. You can make a big batch and enjoy it throughout the week. The cauliflower rice stays tender but not mushy, and it reheats beautifully.
Main Ingredients in Cauliflower Chicken Fried Rice
- Riced Cauliflower: The star of the dish, riced cauliflower is a low-carb alternative to traditional rice. You can make it yourself or buy pre-riced cauliflower to save time.
- Chicken Breast: Lean chicken breast adds a protein boost and keeps the dish filling and satisfying.
- Vegetables: A mix of carrots, peas, bell peppers, and onions adds color, flavor, and nutrients to the dish.
- Eggs: Scrambled eggs add richness and help replicate the texture of traditional fried rice.
- Garlic and Ginger: These aromatics give the dish a burst of flavor and freshness.
- Soy Sauce: Provides that classic umami flavor that makes fried rice so delicious.
- Sesame Oil: Adds a nutty flavor and helps bring everything together.
Step-by-Step Instructions for Cauliflower Chicken Fried Rice
Here’s how to make this delicious and healthy Cauliflower Chicken Fried Rice:
- Prepare the Chicken: Cut the chicken breasts into small, bite-sized pieces. Season with a little salt and pepper. Set aside.
- Rice the Cauliflower: If you’re making your own riced cauliflower, pulse cauliflower florets in a food processor until they resemble rice grains. If using pre-riced cauliflower, skip this step.
- Cook the Chicken: Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook for 5-7 minutes, or until browned and cooked through. Remove the chicken from the pan and set aside.
- Scramble the Eggs: In the same pan, add the beaten eggs and cook, stirring frequently, until scrambled. Remove the eggs from the pan and set aside with the chicken.
- Cook the Vegetables: Add the remaining sesame oil to the pan, then add the diced onions, carrots, and bell peppers. Cook for 3-4 minutes until softened. Add the garlic and ginger, and cook for another 1-2 minutes until fragrant.
- Add the Cauliflower Rice: Stir in the riced cauliflower, peas, and soy sauce. Cook for about 5-7 minutes, stirring frequently, until the cauliflower rice is tender but not mushy.
- Combine Everything: Return the cooked chicken and scrambled eggs to the pan. Stir everything together and cook for another 2 minutes, allowing the flavors to meld.
- Season and Serve: Taste and adjust seasoning with more soy sauce or a pinch of salt if needed. Garnish with green onions or sesame seeds if desired. Serve hot.
Tips for Making the Best Cauliflower Chicken Fried Rice
- Don’t Overcook the Cauliflower: Cauliflower rice can become mushy if overcooked. Make sure to stir frequently and cook just until it’s tender.
- Use Pre-Riced Cauliflower: To save time, you can use pre-riced cauliflower found in the fresh or frozen section of most grocery stores.
- Customize the Vegetables: Feel free to swap in your favorite vegetables like zucchini, broccoli, or mushrooms to change up the flavors.
How to Store and Serve
Cauliflower Chicken Fried Rice can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it in a skillet over medium heat or microwave until heated through. It also freezes well—just freeze in individual portions and thaw before reheating.
Serve the dish as a light, healthy meal on its own, or pair it with a side salad or extra vegetables for a complete meal.
Cauliflower Chicken Fried Rice Recipe
Ingredients
- 1 lb chicken breast diced
- 4 cups riced cauliflower fresh or frozen
- 2 large eggs beaten
- 1 small onion diced
- 1 cup carrots diced
- 1 cup peas frozen or fresh
- 1 red bell pepper diced
- 3 cloves garlic minced
- 1 tbsp fresh ginger grated
- 3 tbsp soy sauce or tamari for gluten-free
- 2 tbsp sesame oil
- Salt and pepper to taste
- Optional: sliced green onions or sesame seeds for garnish
Instructions
- Prepare the Chicken: Cut the chicken breast into bite-sized pieces. Season with salt and pepper. Set aside.
- Rice the Cauliflower: If you’re using a whole head of cauliflower, pulse it in a food processor until it resembles rice grains. If using pre-riced cauliflower, skip this step.
- Cook the Chicken: Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat. Add the diced chicken and cook for 5-7 minutes, or until fully cooked. Remove from the pan and set aside.
- Scramble the Eggs: In the same pan, cook the beaten eggs until scrambled. Remove and set aside with the chicken.
- Cook the Vegetables: Add the remaining sesame oil to the pan. Sauté the onions, carrots, and bell pepper for 3-4 minutes until softened. Add the garlic and ginger and cook for 1-2 minutes until fragrant.
- Add the Cauliflower Rice: Stir in the riced cauliflower, peas, and soy sauce. Cook for 5-7 minutes, stirring frequently, until the cauliflower is tender.
- Combine and Serve: Return the chicken and scrambled eggs to the pan. Stir everything together and cook for another 2 minutes. Garnish with green onions or sesame seeds if desired. Serve hot.
