Cauliflower Chicken Fried “Rice”

Cauliflower Chicken 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!! Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!

Chicken Fried Rice … with Cauliflower 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 version too.

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 on the healthier side.

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.

Cauliflower Chicken Fried Rice Ingredients

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

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

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 Chicken Fried Cauliflower Rice

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

1. Add the oils and diced chicken to a skillet 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.
4. Add the chicken back to the pan and flavor with soy sauce.
5. Garnish with chopped green onions before serving. 

Tips for Making Chicken Fried Rice with Cauliflower Rice

I personally am a fan of convenience and ease, and buying a handy dandy 16-ounce bag of riced cauliflower from Trader Joe’s or another well-stocked supermarket 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.

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4.54 from 73 votes

Cauliflower Chicken Fried Rice

By Averie Sunshine

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!!

Prep Time: 5 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 20 minutes minutes

Servings: 6

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Ingredients  

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• ▢ 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

Cook ModePrevent your screen from going dark

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.

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

Serving: 1, Calories: 337kcal, 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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Originally posted August 15, 2018 and reposted January 12, 2024 with updated text.