Cauliflower Chicken Fried “Rice”

12.31.2017

Cauliflower Fried Rice with Chicken is a delicious way to enjoy fried rice but without all the extra carbs. It’s made with cauliflower instead of white rice but you can hardly taste the difference! Everyone will love it!

Cauliflower Chicken Fried Rice

Cauliflower Fried Rice with Chicken

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.

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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

Ingredients for This Recipe

  • Cauliflower
  • Boneless, skinless chicken breasts
  • Olive oil
  • Sesame oil
  • Green onions
  • Ginger
  • Garlic
  • Frozen peas and carrots blend
  • Eggs
  • Soy sauce

Scroll below for full printable recipe.

How to Make Cauliflower Fried Rice

  • 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).
  • 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.
  • 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.
  • Add in chicken and cook, tossing occasionally, until cooked through, about 6 minutes. Transfer to a plate.
  • 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.
  • Add in cauliflower “rice” and saute 3 minutes. Add in peas and carrots and saute until heated through, about 3 minutes.
  • 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.
  • Return chicken to pan. Pour soy sauce over everything then toss and cook 1 minute longer.
  • Serve warm with green onions, peanuts and Sriracha.

Cauliflower Chicken Fried Rice

A Protein Rich One Pan Dinner

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.

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.

Cauliflower Chicken Fried Rice

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.

You could also try using store-bought frozen cauliflower rice. That should work great here as well.

Cauliflower Chicken Fried Rice

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Print

Cauliflower Chicken Fried "Rice"

4.88 from 8 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.

Course: Main Course
Cuisine: Asian
Keyword: Cauliflower Fried Rice
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4
Calories: 459 kcal
Author: Jaclyn

Ingredients

  • 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

Optional toppings

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

Instructions

  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.

33 comments

  • Donna: This is a great recipe! My husband and I enjoyed every tasty bite! Thanks for sharing! P.S. my husband loved it so much he asked me to make enough for a week for the 2 of us! That tells you how much he liked it❣️ September 19, 2018 at 9:31pm Reply

    • Jaclyn: I’m so happy you guys both liked it Donna! Thanks so much for your review! September 19, 2018 at 9:59pm 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

  • 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

  • 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

  • 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

        • Jaclyn: No problem! January 20, 2018 at 1:56pm 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

  • 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

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