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Home » Recipes » Low Carb

Cauliflower Fried Rice with Chicken

By Laura Fuentes Updated Sep 6, 2024

5 from 31 votes

Recipe

This post may contain affiliate links. Read our disclosure policy here.

Whip up this delicious low-carb chicken cauliflower fried rice in under 20 minutes!

This recipe is legit my quick fix for when I crave fried rice, but I want a healthier version at home. Make this chicken cauliflower fried rice faster than you can get takeout delivered.

overhead view of white bowl filled with chicken fried cauliflower rice

Chicken Cauliflower Fried Rice

What I love about cauliflower rice is that it soaks up whatever flavor you give it, and this recipe for chicken fried cauliflower rice is no exception. It soaks up the flavors of garlic and soy sauce.

Never tried cauliflower rice before? You’re in for a pleasant surprise. Although it doesn’t taste exactly like regular rice, it’s a close second. It has only 27 calories and 3 grams of net carbs per cup vs. 242 calories and 53 grams of carbs per cup of white rice.

That’s a big difference when you’re looking to reduce the number of carbs in your diet or just up the veggie and fiber intake.

two bowls filled with chicken fried (cauliflower) rice.

How Many Calories in Cauliflower Chicken Fried Rice?

Each serving of cauliflower chicken fried rice has 355 calories, 17 grams of fat, 35 grams of protein, 15 grams of carbohydrates (11g net), and 4 grams of fiber.

More Low Carb Dinner Recipes

This is one of my favorite recipes from the Family Kickstart Program. It’s a winner with my kids and is made with truly wholesome ingredients, just like all of the recipes in the program.

I used to do clean-eating programs myself, but I ended up cooking one meal for myself and another for my family—a total headache. But I found a sweet spot in preparing my family’s favorite dishes with cleaner ingredients.

Those recipes are included in a four-week program complete with a weekly menu, done-for-you shopping list, and prep guide to help you successfully stay prepared and focused.

A Family Approach to Healthier Eating

Tired of searching for healthy, family-friendly recipes? 

Learn how many parents eliminate processed foods and sugars from their family’s diet with the Family KickStart Program.

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I Need This!

Ingredients

Before you run to the kitchen, here’s a look at everything you’ll need to make this stir-fry happen! The amounts are at the end of the post, but first, check the ingredients:

  • Oil: any neutral oil for cooking, like canola or olive oil, is best. 
  • Chicken breasts: cut into 1-inch cubes. You could also use boneless, skinless chicken thighs, which have more flavor. 
  • Sesame oil: gives this fried rice it’s toasted sesame flavor. Don’t skip!
  • Green onions: the white onions gets cooked and the green onions are sprinkled on top the rice. 
  • Garlic: sautéed in sesame oil for loads more flavor. 
  • Carrots and green peas: the essential fried rice veggies. If your kids don’t like one or the other, leave them out or swap for equal parts of their favorited veggie. 
  • Cauliflower rice: you can use store-bought or make this 5-minute cauliflower rice. 
  • Eggs: get scrambled and tossed with the fried rice. 
  • Soy sauce: the sauce of choice for fried rice. Swap for coconut aminos to make this 100% gluten-free. 
ingredients for cauliflower fried rice in small white bowls on a countertop. Including cauliflower rice, scallions, chopped carrots, soy sauce, peas, brown eggs and sauces.

Want to make the shrimp version? I have a Shrimp Fried Cauliflower Rice that’s pretty stellar or you can forgo the meat altogether and swap it with cubed tofu. Cook, as directed above but at 2-3 minutes or until the tofu is slightly crispy. 

side by side images, on the left: overhead view of skillet with cooked pieces of chicken, on the right: overhead view of skillet with wooden spatula. Small diced green onions, garlic and carrot pieces cooking inside.

How to Make Chicken Cauliflower Fried Rice

Grab your wok or large skillet and let’s make the fried rice happen!

  1. Cook the chicken
    Cook the chicken in the skillet for 5 minutes while stirring. Once all the sides are browned, transfer onto a plate.
  2. Cook the veggies
    In the same skillet, you sauté the white part of the onions, garlic, and carrots for 3 minutes, or until softened. Then, add the cauliflower rice, the green peas, and the chicken. Cook for an additional 4 minutes or until the cauliflower rice is tender.
  3. Scramble the eggs
    Push the vegetable and chicken mixture to one side of the skillet. Add the eggs and cook to scramble, then stir into the rest of the skillet contents.
  4. Add the sauce
    Pour the soy sauce, stir to combine with the chicken and the veggies, and cook for 2 minutes or until absorbed.
  5. Serve
    Remove the skillet from heat, top with green onions, and bon appétit!

Isn’t it incredibly easy to whip up? Check out this quick video to see how simple it is:

How to Store Leftover Cauliflower Fried Rice

You can refrigerate the leftover cauliflower fried rice in an airtight container for up to 3 days or freeze it in a freezer-safe container for up to 2 months.

To reheat, remove the frozen cauliflower rice from the freezer the night before, defrost in the fridge overnight, and microwave until heated through or reheat it in a skillet over medium heat to give the ingredients a good ‘toastiness’.

side by side images, on the left: chicken cauliflower fried rice in a skillet prior to frying, on the right: overhead view of skillet filled with healthy chicken fried rice.

What to Serve with Chicken Cauliflower Fried Rice

I like serving this healthy fried rice with fresh sliced fruit or steamed edamame. Chinese dumplings and potstickers also make a great addition to this meal and one that kids will appreciate.

You can also recreate those P.F. Chang’s lettuce wraps by adding the mixture in a lettuce cup and pairing them with your favorite dipping sauce. It’s crisp, fresh, and savory fried rice goodness all in one bite. Are you hungry yet?!

soy sauce being poured into skillet filled with chicken cauli fried rice. overhead view of skillet filled with healthy chicken fried rice.

Chicken Cauliflower Fried Rice

overhead view of white bowl filled with chicken fried cauliflower rice
Servings: 4 servings
Prep Time: 10 minutes mins
Cook Time: 15 minutes mins
Total Time: 25 minutes mins
Whip up this delicious low-carb chicken cauliflower fried rice in under 20 minutes!
5 from 31 votes
Print Pin

Watch how it’s made:

Ingredients

  • 1 tablespoon oil
  • 1 pound chicken breasts, skinless, boneless, and diced
  • 2 tablespoons sesame oil, divided
  • 3 green onions, chopped and whites separated from the greens
  • 2 garlic cloves, minced
  • 2 carrots, peeled and diced
  • 4 cups cauliflower rice
  • ¾ cup frozen peas
  • 3 large eggs, whisked
  • ¼ cup soy sauce

Instructions

Sauté:

  • In a large skillet, heat oil over medium-high heat. Add the chicken and cook for 5 minutes while stirring, until browned on all sides. Remove the chicken pieces from the pan onto a plate.
  • To the same skillet, add 1 tablespoon sesame oil over medium-high heat. Add the white part of the onions, garlic, and carrots. Sauté for 3 minutes stirring the veggies until they've softened. Add the cauliflower rice, green peas, and the chicken. Stir to combine and cook, stirring throughout, for 4 minutes or until the cauliflower rice is tender.

Scramble & mix:

  • To cook the scrambled eggs, push the vegetable and chicken mixture to one side of the skillet. Heat the remaining sesame oil on that side of the pan and add the whisked eggs. Cook the eggs, scrambling them as they cook. Once they're cooked, combine the scrambled eggs with the rest of the ingredients in the skillet.
  • Pour the soy sauce over the chicken and veggies. Mix to combine and cook for 2 minutes until the sauce has absorbed and it's heated through.

Serve:

  • Sprinkle the green parts of the onion on top of the cauliflower fried rice, mix, and serve.

Equipment

Best Grain-Free Meals on the Planet
Large Skillet

Nutrition

Serving: 1bowl | Calories: 358kcal | Carbohydrates: 17g | Protein: 35g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 0.04g | Cholesterol: 195mg | Sodium: 824mg | Potassium: 1194mg | Fiber: 6g | Sugar: 6g | Vitamin A: 5605IU | Vitamin C: 93mg | Calcium: 90mg | Iron: 3mg

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Comments

    5 from 31 votes (29 ratings without comment)

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    Recipe Rating




  1. Helen says

    May 02, 2023 at 8:45 am

    5 stars
    This recipe for chicken cauliflower rice was terrific and super simple. Thank you!

    Reply
  2. Deb says

    September 07, 2021 at 8:41 am

    5 stars
    can the eggs be left out?

    Reply
    • Laura Fuentes says

      September 13, 2021 at 2:01 pm

      Yes, you can omit the eggs from this chicken cauliflower fried rice recipe. Enjoy!

      Reply

Hi! I'm Laura.
Certified Integrative Nutrition Health Coach, mom of three, and the woman behind the world’s best pancakes—here to help you ditch the mealtime drama with recipes your family will actually eat.

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