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.
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.
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.
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.
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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!!
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
- 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 Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 337Total Fat: 15gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 173mgSodium: 717mgCarbohydrates: 12gFiber: 4gSugar: 4gProtein: 38g
More Healthy Chicken Recipes:
P.F. Chang’s Chicken Lettuce Wraps {Copycat Recipe} — Skip the restaurant version and make at home in 20 minutes! Easy, healthier because you’re controlling the ingredients, and they taste way better!
Chicken Egg Roll Bowls — This egg roll in a bowl is easy, ready in 15 minutes, full of flavor, has lots of texture, and is healthier than actual egg rolls!
Chicken Stir-Fry with Noodles — Skip takeout and make this EASY stir fry that’s ready in 15 minutes!! Loaded with juicy chicken, crisp-tender veggies, comforting noodles, and Asian-inspired flavors! Perfect for busy weeknights!!
Skinny 15-Minute Sesame Chicken and Broccoli — Skip takeout and make this Asian favorite at home in just minutes!! So EASY and HEALTHIER than what you’d get in a restaurant but tastes just as AWESOME!!
Healthier Orange Chicken – Stop calling for takeout or going to the mall food court and make this HEALTHIER orange chicken at home in less than 10 minutes!! EASY, authentic, and so INCREDIBLE that you’ll never miss the fat and calories!!
15-Minute Sheet Pan Pineapple Teriyaki Chicken — Tender chicken, juicy pineapple, and crisp-tender veggies make make for a DELISH one-pan meal with zero cleanup.
Thai Chicken Lettuce Wraps – EASY, ready in 20 minutes, and layered with FLAVOR galore!! High protein, gluten-free, and the Thai twist is AMAZING! Your NEW GO-TO chicken wrap recipe!!
I made this today, delish!!
Thanks for the 5 star review and I’m glad it was delish!
I don’t have sesame oil, is there something else I can use instead?
I’d use olive oil then.
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!
This was just amazing I liked it better than with actual rice . The flavors just came together. Thanks for an amazing recipe
Thanks for the 5 star review and glad you liked it better than actual rice – what a compliment!
LOVED IT! Cooked it with beans as I’m avoiding sweeter veggies at the moment. Delicious!
Thanks for the 5 star review and I’m glad that it turned out great with the beans, too!
Oh….My….God!!! Best thing I ever did with cauliflower rice. I’m a rice LOVER and this recipe didn’t miss a beat. My ten year old smashed it. And I put him a bowl away for lunch and he instead demolished it for breakfast. I’m adding this recipe to my small list of low carb meals. So happy that I can enjoy this dish without feeling an ounce of guilt. Thank u!!
Thanks for the 5 star review and glad you loved this rice and will add it to your repertoire!
This was delicious – even better the second day as leftovers!!
Thanks for the 5 star review and I’m glad it was even better the second day!
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!
Thanks for the five star review and glad this was a winner for everyone in the family! Edamame sounds great with it and thanks for the compliments about my recipes!
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
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
The first few sentences are a little cluttered and I have my tech team into it, but in the meantime, the actual recipe/ingredients/directions are fine and legible.
This is an amazing recipe! I am already in love with it! Delicious!
This looks so good, and we have all the ingredients to make some! Totally having this for lunch today!
Paige
http://thehappyflammily.com
I hope it came out great for you!
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!
It is definitely a versatile ingredient with so many possibilities!