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Cauliflower Chicken Fried “Rice”

Averie Sunshine

4.55 from 75 votes

Updated: Apr 10, 2026

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🍚 Cauliflower Chicken Fried Rice will be your new favorite fried rice! Even people who don’t like cauliflower will be amazed at how authentic and DELICIOUS this healthier version of chicken fried rice tastes! It’s easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!

Low-Carb Cauliflower Chicken Fried Rice

• This cauliflower chicken fried rice is adapted from my Better-Than-Takeout Chicken Fried Rice recipe, which is one of the top 10 most popular recipes of all time on my website. Literally tens of millions of people have watched that video. I also have a shrimp fried rice version. And a Sheet Pan Chicken Fried Rice, which is as easy as it gets!
• If you want to skip the grease, fat, carbs, and calories of typical chicken fried rice you’d order for takeout, make this healthier version instead. 38 grams of protein per serving and 4 grams of fiber.
• It’s fast, easy, ready in 15 minutes, naturally gluten-free, and you will never guess that it’s on the healthier side. Plus, leftovers store well, making for great meal prep!
• Between the juicy chicken, bits of scrambled eggs, peas, carrots, green onions, and garlic that are cooked in fragrant sesame oil before being doused with soy sauce, there are wonderfully authentic Asian flavors and textures going on.

I had never tried the cauli-rice from Costco until tonight. I’m blown away and want to eat this every single night. Well done!

Sarah

Ingredients You’ll Need

To make this cauliflower fried rice with chicken, you’ll need:

• Sesame oil and vegetable oil
• Chicken breasts: Substitute boneless chicken thighs if preferred, use leftover shredded chicken, or try shrimp. You can also omit the chicken for vegetarian cauliflower fried rice, or try adding tofu
• Riced cauliflower: I get mine from Trader Joe’s, and it’s sold next to the bagged lettuce. However, most grocery stores carry it in their produce section. You can also always add a large head of fresh cauliflower or cauliflower florets to your food processor or blender, and pulse or process it until you have rice-sized pieces. You’ll need about 4 cups to get started
• Frozen peas and carrots blend and green onions: Add any veggies you have on hand and like best. Green beans make a great addition
• Garlic: I highly recommend using fresh garlic, not garlic powder
• Eggs
• Low-sodium soy sauce: Substitute coconut aminos or tamari for a gluten-free option

Note: Scroll down to the recipe card section of the post for the ingredients with amounts included and for more complete directions.

How to Make Cauliflower Chicken Fried Rice

This recipe is incredibly easy to make, especially if you use store-bought cauliflower rice packets as a shortcut! Here are the basic recipe steps:

1. Add the oils and diced chicken to a skillet or wok, and cook until the chicken is no longer pink inside. Transfer the chicken to a plate using a slotted spoon so the drippings remain in the pan. 
2. Add the cauliflower to the pan and cook until softened, then add the remaining vegetables. 
3. Push the veggies to one side of the pan and scramble the eggs on the other side over medium heat.
4. Add the cooked chicken back to the pan and flavor with soy sauce. Note that the sodium in the soy sauce will cause the cauliflower to release its natural moisture. Unlike real rice, which easily soaks up the soy sauce, cauliflower rice does not soak it up. Do not be surprised if there’s a small amount of soy sauce and natural moisture from the cauliflower pooling at the bottom.
5. Garnish with chopped scallions before serving. I like to add Sriracha sauce for a bit of heat, too!

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4.55 from 75 votes

Cauliflower Chicken Fried Rice

By Averie Sunshine

🍚 Even people who don't like cauliflower will be amazed at how authentic and DELICIOUS this healthier version of chicken fried rice tastes! High protein, high fiber, low carb perfection. Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!

Prep Time: 5 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 20 minutes minutes

Servings: 6 servings

Equipment

• 1 large skillet

Ingredients 

• ▢ 2 tablespoons sesame oil
• ▢ 2 tablespoons canola or vegetable oil
• ▢ 1.25 pounds boneless skinless chicken breasts, diced into bite-sized pieces
• ▢ 16 ounces cauliflower rice, or pulse enough cauliflower in your food processor for 4 cups, about 1 large head cauliflower
• ▢ 1 ½ cups frozen peas and diced carrots blend, I don’t thaw and use straight from the freezer, or more to taste
• ▢ 3 green onions, trimmed and sliced into thin rounds, plus more for garnishing if desired
• ▢ 3 garlic cloves, finely minced
• ▢ 3 large eggs, lightly beaten
• ▢ ⅓ cup low-sodium soy sauce, or to taste
• ▢ salt and freshly ground black pepper, optional and to taste

Instructions 

• To a large skillet, add the oils, chicken, and cook over medium-high heat for about 5 minutes, flipping intermittently so all sides cook evenly. Cooking time will vary based on thickness of chicken breasts and sizes of pieces.
• Remove chicken with a slotted spoon (allow oils and cooking juices from chicken to remain in skillet) and place chicken on a plate; set aside.
• Add the cauliflower, stir to combine with existing oil (add a couple extra tablespoons if desired), and allow cauliflower to cook for about 4 minutes, or until slightly softened.
• Add the peas, carrots, green onions, and cook for about 2 minutes, or until vegetables begin to soften, stir intermittently.
• Add the garlic and cook for 1 minute, stir intermittently.
• Push vegetables to one side of the skillet, add the eggs to the other side, and cook to scramble, stirring as necessary, about 90 seconds.
• Add the chicken, slowly and evenly drizzle with soy sauce, and stir to combine.
• Taste to check for seasoning balance and if desired, add salt or pepper, to taste.
• Optionally garnish with green onions and serve immediately.

  Note – The sodium in the soy sauce will cause the cauliflower to release it’s natural moisture and unlike real rice which easily soaks up the soy sauce, cauliflower rice does not soak it up. Do not be surprised if there’s a small amount of soy sauce and natural moisture from the cauliflower pooling at the bottom of the skillet.

Notes

Storage: Recipe is best warm and fresh but will keep airtight in the fridge for up to 5 days.

Adapted from Easy Better-Than-Takeout Chicken Fried Rice.

Nutrition

Serving: 1serving, Calories: 337cal, Carbohydrates: 12g, Protein: 38g, Fat: 15g, Saturated Fat: 3g, Polyunsaturated Fat: 11g, Cholesterol: 173mg, Sodium: 717mg, Fiber: 4g, Sugar: 4g

Nutrition information is automatically calculated, so should only be used as an approximation.

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More Easy Fried Rice Recipes:

15-Minute Sheet Pan Fried Rice (with Chicken) — Easy HEALTHIER “fried rice” that’s actually baked and not fried! Full of authentic flavor and ready faster than you can call for takeout! Perfect for busy weeknights and a family FAVORITE!

Easy Better-Than-Takeout Chicken Fried Rice — One-skillet, ready in 20 minutes, and you’ll never want takeout again after tasting how good homemade is! Way more flavor, not greasy, and loads of juicy chicken!

Easy Better-Than-Takeout Shrimp Fried Rice – One-skillet, ready in 20 minutes, and you’ll never takeout again! Homemade tastes WAY BETTER! Tons more flavor, not greasy, and loaded with tender shrimp!

Hawaiian Pineapple Shrimp Fried Rice — A Hawaiian-inspired shrimp fried rice recipe that’s EASY, ready in minutes, and has so much authentic flavor! A family favorite that’s better than takeout!

Beef Fried Rice — This better-than-takeout beef fried rice is EASY, ready in 20 MINUTES, and made in ONE skillet! Everyone loves the big juicy strips of steak and perfectly fried rice that’s speckled with bits of onions, peas, carrots, and scrambled eggs. The combination of the soy sauces, oyster sauce, and toasted sesame oil make it taste so authentic! 

Originally posted August 15, 2018 and reposted January 12, 2024 with updated text.