Skinny Chicken and Cauliflower Rice Stir-Fry — Even people who don’t like cauliflower will be amazed at how authentic and DELICIOUS this SKINNY version of chicken fried rice tastes!! Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!!

Skinny Chicken and Cauliflower Rice Stir-Fry — Even people who don't like cauliflower will be amazed at how authentic and DELICIOUS this SKINNY version of chicken fried rice tastes!! Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!!

Chicken and Cauliflower Rice Stir-Fry

I think I was one of the last people on the planet, or at least in California, to jump on the cauliflower rice bandwagon.

I was waiting for what seemed like the right recipe for it. Nothing against cauliflower, I really love it in soups, salads, or roasted, but most recipes I see where cauliflower is used as a substitute for something else sound very lackluster to me. And sometimes almost gross (just being honest!).

I’d rather eat something with the actual authentic ingredient (despite it being more fattening) than to sub in cauliflower and have a dish that tastes, err, healthy. But not in a good way. Maybe that’s why I’ve always left pizza alone and just enjoyed it as a fattening but delicious slice of pizza rather than trying to turn cauliflower into pizza crust. But that’s just me.

However, this cauliflower chicken fried rice is adapted from my Easy 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 version too.

And guess what? The cauliflower rice works amazingly well. So well that I served this to my cauliflower-hating ex-husband and my cauliflower-loathing preteen daughter and neither one of them knew it was cauliflower. That’s some serious sneaky chef action and I literally had to bite my tongue while they were eating this dish.

I waited until everyone was done eating it to tell them what they were eating. They both had looks of horror on their faces because they couldn’t believe they actually ate cauliflower and loved it. If I can get these two to believe they were eating regular chicken fried rice and not suspect a thing, I promise you can convince even your pickiest of eaters.

If you want to skip the grease, fat, and calories of typical chicken fried rice you’d order for takeout, make this much healthier skinny version instead. It’s fast, easy, ready in 15 minutes, naturally gluten-free, and you will never guess that it’s skinny.

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.

Skinny Chicken and Cauliflower Rice Stir-Fry — Even people who don't like cauliflower will be amazed at how authentic and DELICIOUS this SKINNY version of chicken fried rice tastes!! Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!!

What’s in This Cauliflower Rice Stir-Fry? 

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

  • Sesame oil
  • Vegetable oil
  • Chicken breasts
  • Cauliflower rice
  • Frozen peas and carrots blend
  • Green onions
  • Garlic
  • Eggs
  • Low-sodium soy sauce

What is Cauliflower Rice? 

Never tried cauliflower rice before? Essentially, it’s cauliflower that’s been finely chopped to resemble grains of rice. Because the cauliflower pieces are so small, they cook in a fraction of the time that regular rice does without adding extra carbs to a dish. 

Skinny Chicken and Cauliflower Rice Stir-Fry — Even people who don't like cauliflower will be amazed at how authentic and DELICIOUS this SKINNY version of chicken fried rice tastes!! Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!!

How to Make Cauliflower Rice Stir-Fry

First, you’ll need to add the oils and diced chicken to a skillet and cook until the chicken is no longer pink inside. Then, transfer the chicken to a plate using a slotted spoon so the drippings remain in the pan. 

Add the cauliflower to the pan and cook until softened, then add the remaining vegetables. 

Push the veggies to one side of the pan and scramble the eggs on the other side. Add the chicken back to the pan and flavor with soy sauce. I like to garnish my chicken and cauliflower rice stir-fry with chopped green onions before serving. 

How Long to Cook Cauliflower Rice?

I first cook the cauliflower rice for 4 minutes, or until it’s just slightly softened. I then add in the rest of the ingredients so the cauliflower rice finishes cooking with the remaining veggies but doesn’t become mushy. 

Can I Omit the Chicken? 

If you’d like to make this cauliflower fried rice recipe vegetarian, you’re welcome to omit the chicken. 

Skinny Chicken and Cauliflower Rice Stir-Fry — Even people who don't like cauliflower will be amazed at how authentic and DELICIOUS this SKINNY version of chicken fried rice tastes!! Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!!

Tips for Making Cauliflower Rice Stir-Fry

I personally am a fan of convenience and ease, and buying a handy dandy 16-ounce bag of riced cauliflower from Trader Joe’s is right up my alley. However, you can always add a large head of cauliflower to your food processor and pulse or process it until you have rice-sized pieces. You’ll need about 4 cups to get started on this better-than-takeout chicken and cauliflower fried rice recipe.

You’re welcome to add different frozen veggies to this cauliflower rice stir-fry. I just used peas and carrots since that’s what you find in regular fried rice. 

Lastly, 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.

Skinny Chicken Fried Cauliflower Rice
Yield: 6

Skinny Chicken Fried Cauliflower Rice

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes

Even people who don't like cauliflower will be amazed at how authentic and DELICIOUS this SKINNY version of chicken fried rice tastes!! Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!!

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 1/2 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
  • 1/3 cup low-sodium soy sauce, or to taste
  • salt and freshly ground black pepper, optional and to taste

Instructions

    1. 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.
    2. 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.
    3. 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.
    4. Add the peas, carrots, green onions, and cook for about 2 minutes, or until vegetables begin to soften, stir intermittently.
    5. Add the garlic and cook for 1 minute, stir intermittently.
    6. 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.
    7. Add the chicken, slowly and evenly drizzle with soy sauce, and stir to combine.
    8. Taste to check for seasoning balance and if desired, add salt or pepper, to taste.
    9. Optionally garnish with green onions and serve immediately.

Notes

  • 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.
  • 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 Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 337Total Fat: 15gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 173mgSodium: 717mgCarbohydrates: 12gFiber: 4gSugar: 4gProtein: 38g

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