Skinny Chicken Fried Cauliflower Rice

Skinny Chicken Fried Cauliflower Rice – 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 Fried Cauliflower Rice - 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!!

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 more 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 chicken fried rice recipe with cauliflower 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.

MY OTHER RECIPES

Skinny Chicken Fried Cauliflower Rice - 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!!

Even Cauliflower Haters Will Be Convinced

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.

Skinnier And Healthier Chicken Fried Rice

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.

Fast, Easy, Tastes Authentic

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 Fried Cauliflower Rice - 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!!

Buy It In A Bag Or Rice Your Own Cauliflower

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 fried cauliflower rice.

More favorite rice recipes:

  • Favorite Asian Recipes – A collection of 25+ of my favorite Asian-inspired recipes! Fast, easy, family-friendly, and they taste better than takeout!
  • 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!

Skinny Chicken Fried Cauliflower Rice - 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 Fried Cauliflower Rice

Skinny Chicken Fried Cauliflower Rice – 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!!

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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 (I use this one 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

Directions:

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

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10 comments on “Skinny Chicken Fried Cauliflower Rice”

  1. I adore cauliflower so asian, mediterranean, and Italian are my favorite ways to go with riced versions of it. I love how quickly it cooks and how versatile it is!

  2. This looks so good, and we have all the ingredients to make some! Totally having this for lunch today!

    Paige
    http://thehappyflammily.com

  3. This is an amazing recipe! I am already in love with it! Delicious!

  4. When you go to the Print for this recipe, it’s messed up….”Skinny Chicken Fried Cauliflower Rice”..
    Please check it & correct it…I’d love to be able to print this out..
    Thank you

  5. brilliant, thank you, I always love substituting what, for me at least, is a bad carbohydrate in the rice with a great one in the cauliflower, and yes, don’t miss the rice

  6. As with the majority of your recipes – this was a winner! My husband said it was so good and ate seconds! My two year old toddlers enjoyed it as well. The sesame oil is key in my opinion for maximum flavor. The only change I made was using thighs versus breasts. I served it with edamame for a complete asian meal. :) We are adding this to our regular rotation. Thanks, Averie!

    Rating: 5

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