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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.

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.

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.
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.
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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.

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.

How to Make Chicken Cauliflower Fried Rice
Grab your wok or large skillet and let’s make the fried rice happen!
- Cook the chicken
Cook the chicken in the skillet for 5 minutes while stirring. Once all the sides are browned, transfer onto a plate. - 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. - 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. - Add the sauce
Pour the soy sauce, stir to combine with the chicken and the veggies, and cook for 2 minutes or until absorbed. - 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’.

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?!

Chicken Cauliflower Fried Rice

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.
Helen says
This recipe for chicken cauliflower rice was terrific and super simple. Thank you!
Deb says
can the eggs be left out?
Laura Fuentes says
Yes, you can omit the eggs from this chicken cauliflower fried rice recipe. Enjoy!