Cauliflower Chicken Fried “Rice”


Cheers to a new year and let’s start it out healthy with this seriously delicious Cauliflower Chicken Fried “Rice”! This fried rice is made with cauliflower instead of white rice but you can hardly taste the difference!

Cauliflower Chicken Fried Rice

In fact I actually like this version even better than the rice version. It’s incredibly filling but you don’t feel weighed down like when you eat a bunch of the empty calories of white rice.

I’ve made this three times already but I thought I’d wait until the new year to share it with you – because December was all about those cookies.


Cauliflower Chicken Fried Rice

And now I guess I need to make up for all those cookies with lots of healthy meals this month :).

But honestly I know I’ll never be one who’s able to give up sugar and desserts so I like to make mostly healthy meals like so to help balance it out a little.

Cauliflower Chicken Fried Rice

My whole family loves this Cauliflower Fried “Rice” and it’s a one pan meal I’ll make again and again.

It’s made with tons of veggies (cauliflower, carrots, peas), lean protein packed chicken, and eggs to add one more protein and make it that much more filling.

Cauliflower Chicken Fried Rice

I love that it’s a quick and easy dinner too. As in you can pretty much make it faster than it would take to go pick up take-out.

I think I’m going to start freezing my own cauliflower rice so I have a head start with this fried rice and my Loaded Cilantro Lime Cauliflower Rice.

I’ve heard some stores sell frozen cauliflower rice but the only ones I’ve been able to find at my grocery stores have added flavors and ingredients. If you know of a national grocery chain that sells it please let me know!

Cauliflower Chicken Fried Rice

Happy 2018 everyone! I hope this is an awesome year for you!


Cauliflower Chicken Fried "Rice"

4.86 from 7 votes

This easy fried rice is jam packed with veggies and protein. It's seriously hearty and so delicious! A healthy one pan meal to start the new year with.

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4
Calories: 459 kcal


  • 1 large head cauliflower (about 2 1/4 lbs)
  • 1 lb boneless, skinless chicken breasts, diced into 1/2-inch cubes
  • 1 1/2 Tbsp olive oil, divided
  • 1 1/2 Tbsp sesame oil, divided
  • 1/2 cup chopped green onions, only white and light green portions
  • 1 Tbsp peeled and minced fresh ginger
  • 1 Tbsp minced garlic (3 cloves)
  • 2 cups frozen peas and carrots blend
  • 3 large eggs
  • 3 1/2 Tbsp soy sauce, more or less to taste

For serving

  • 1/3 cup chopped unsalted peanuts (optional)
  • 2 Tbsp chopped green onions (green portion)
  • Sriracha or thinly sliced red peppers


  1. Cut the florets from the cauliflower leaving most of the stem behind. Pulse half at a time in food processor into fine bits, just a bit larger than couscous (you should have 4 cups).

  2. Transfer cauliflower to a large roll of several layers of paper towels then wrap and squeeze to remove some of the excess moisture. Set aside.

  3. Heat 1/2 Tbsp olive oil and 1/2 Tbsp sesame oil in a large 12-inch (fairly deep) non-stick skillet or wok over medium-high heat. 

  4. Add in chicken and cook, tossing occasionally, until cooked through, about 6 minutes. Transfer to a plate. 

  5. Add 1 Tbsp olive oil and 1/2 Tbsp sesame oil to now empty skillet, set over medium-high heat. Add in green onions, ginger and garlic and saute 20 seconds.

  6. Add in cauliflower "rice" and saute 3 minutes. Add in peas and carrots and saute until heated through, about 3 minutes.

  7. Push mixture to the edges of the pan. Add last 1/2 Tbsp of sesame oil to center then add eggs and scramble and cook just until set. 

  8. Return chicken to pan. Pour soy sauce over everything then toss and cook 1 minute longer. 

  9. Serve warm with green onions, peanuts and Sriracha.

  10. Recipe source: Cooking Classy

Nutrition Facts
Cauliflower Chicken Fried "Rice"
Amount Per Serving
Calories 459 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 4g 20%
Cholesterol 212mg 71%
Sodium 1191mg 50%
Potassium 1433mg 41%
Total Carbohydrates 24g 8%
Dietary Fiber 8g 32%
Sugars 5g
Protein 40g 80%
Vitamin A 140.8%
Vitamin C 147.9%
Calcium 11.8%
Iron 20.1%
* Percent Daily Values are based on a 2000 calorie diet.
Cauliflower Chicken Fried Rice - This easy fried rice is jam packed with veggies and protein. It's seriously hearty and so delicious! A healthy one pan meal to start the new year with. #newyear #healthy #recipe #friedrice #cauliflowerrice


  • Rebecca: Costco! They sell it frozen. Have found fresh at target and Walmart. Google Publix simple aprons cauliflower coleslaw. It’s so so good. January 1, 2018 at 6:11am Reply

    • Jaclyn: Good to know, thanks!! January 1, 2018 at 1:57pm Reply

  • sassygirl: if you are in the US, Trader Joe’s cauliflower rice (frozen…not fresh)
    has no additive seasonings and is terrific.
    i prefer the frozen over the fresh bagged
    cauli rice. the texture is better. and it’s
    not necessary to use the entire bag! just take out what you need and stash the rest back into the freezer. bon appetit! January 1, 2018 at 8:22am Reply

    • Jaclyn: Thanks for the info! January 1, 2018 at 1:57pm Reply

  • Chris: Trader Joe’s sells fresh cauliflower rice January 1, 2018 at 8:48am Reply

    • Jaclyn: Awesome I’ll have to grab some when I’m heading that way, thanks! January 1, 2018 at 1:57pm Reply

  • Janet: Birds Eye Steamfresh Riced Cauliflower only has sea salt added to it. January 1, 2018 at 9:48am Reply

    • Jaclyn: I’ll have to see if I can track that down, thanks! January 1, 2018 at 1:58pm Reply

  • Patty Fowl: Jacqueline,

    The link to PRINT does not appear to be working. Recipe looks like a wonderful way to start 2018! January 1, 2018 at 9:51am Reply

    • Jaclyn: It’s working for me, is it still not working for you? You can try highlighting the recipe then printing the selection. January 2, 2018 at 10:35am Reply

  • Amanda: I finally made this tonight after seeing it on your Instagram! I am not much of a cook so I followed your recipe to a T and it came out amazing! I’m going to start using cauliflower rice in many more dishes and am definitely adding this to my dinner rotation. January 5, 2018 at 5:32pm Reply

    • Jaclyn: I’m obsessed with cauliflower rice lately! So glad you liked this Amanda! January 7, 2018 at 5:23pm Reply

  • Ai Tris: I tried this recipe yesterday! It’s so good!
    Thank you so much for sharing this. January 7, 2018 at 4:57pm Reply

    • Jaclyn: I’m so glad you liked it! Thanks for your review! January 7, 2018 at 5:22pm Reply

  • Laura | Tutti Dolci: Can’t wait to make this, such a great weeknight meal idea! January 13, 2018 at 11:29pm Reply

    • Jaclyn: I hope you love it Laura! Cauliflower rice is my favorite lately and I love it in this! January 14, 2018 at 10:10am Reply

  • Natalie: I just made this and it smells AMAZING!! Can’t wait to taste it!! January 15, 2018 at 9:30pm Reply

    • Jaclyn: I hope you love it! January 17, 2018 at 1:05pm Reply

  • Kristin: Is anyone able to tell me how much frozen cauliflower rice I would use in this recipe? I’m new to the cauliflower game!
    Thanks! January 18, 2018 at 9:31am Reply

    • Jaclyn: About 4 cups. And I’d saute a few minutes longer since it’s frozen and it’s a bit larger than that here. January 18, 2018 at 11:40am Reply

      • Kristin: Thanks so much!! Can’t wait to give it a try! January 18, 2018 at 11:44am Reply

  • Polly M: Jaclyn

    Love cauliflower rice. I used four cups of the frozen also but I had it on the counter so it was not still frozen solid. I found it took longer to saute but seeing as you a tossing in frozen peas and carrots it all came out ok.

    I really liked this dish and the husband ate two bowls to make sure he did. Did not feel over full like you do with rice. I have a question about the chicken do you have a recommendation for adding more flavor to the chicken, found it a little bland . I hate to add salt with using Soy sauce at the end but I found the chicken needing some more flavor!
    I will definitely add to my weekday menu. My commute is 1-1/2 to 2 hrs and I am looking for quick meals to make in the evening or to make ahead. January 18, 2018 at 1:34pm Reply

    • Jaclyn: My go-to seasonings for basic chicken are onion powder and garlic powder, you could maybe even try adding a little Chinese 5 spice powder or something. I think the key here would also be to try and get some browning on the chicken, so with that said use a fairly high heat when cooking the chicken and either try and give the pieces space when cooking or cook in two batches and let it brown on bottom before you flip and cook the opposite side. Hope that helps! January 20, 2018 at 11:54am Reply

      • Polly m: I will give the 5 spice a try I really like that spice combo I did overground the wok got lazy thank you for the feed back January 20, 2018 at 1:14pm Reply

  • Haley: Just made this and I love it! Used ham instead of chicken (its what I had available) but I could barely even tell that it was cauliflower instead of rice.
    Definitely making again. Thanks! January 19, 2018 at 9:02pm Reply

    • Jaclyn: I’m glad you enjoyed it and were able to sub what you had on hand. Thanks for your review Haley! January 20, 2018 at 11:47am Reply

  • Mary: omg this is so good and easy to make. My husband and I love it. Definitely will be making again and again! February 11, 2018 at 3:38pm Reply

    • Jaclyn: Thanks for taking the time to leave a review, glad you both loved it! February 12, 2018 at 10:18am Reply

  • Melissa Moore: Hoe many calories per serving? May 15, 2018 at 6:57pm Reply

    • Jaclyn: Just added it to the recipe. :) Keep in mind that this is based on 4 LARGE servings, you could cut back by making smaller portions. May 17, 2018 at 11:12am Reply

Add your comment:

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Copyright 2011-2018 Cooking Classy | Privacy Policy
Design by cre8d