Sep 4, 2020
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Get a quick fix for that take-out craving with this Chicken Cauliflower Fried Rice. It’s a delicious and low-carb version of the original that you can whip up in 20 minutes or less!
We all have our favorite Asian take-out order, whether it’s beef and broccoli or crispy eggrolls, and while it’s something to enjoy from time to time, some nights, I like to make this version for a healthier but no less satisfying meal everyone will love.
It’s also incredibly easy to whip up. Check out this quick video to see how.
Chicken Cauliflower Fried Rice
Chicken cauliflower fried rice tastes a lot like regular fried rice. The chicken is seared to perfection in toasted sesame oil and the cauliflower rice does a great job of soaking up the flavors of garlic and soy sauce.
It’s savory, light, and everything you want in fried rice with fewer carbs.
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 this cauliflower chicken fried rice has a total of 355 calories, 17 grams of fat, 35 grams of protein, 15 grams of carbohydrates, and 4 grams of fiber.
Total net carbs (total carbs – fiber) are 11 grams.
This recipe for healthy fried rice is one of my favorites from the Family Kickstart Program, and it’s a winner with my kids. It tastes like classic fried rice but is made with truly wholesome ingredients, just like all of the recipes in the program.
I used to try and do whole30 and clean eating programs myself, but it resulted in me cooking two meals, one for myself and another for my family, 2 to 3 times a day. A total headache.
But I found a sweet spot in preparing my family’s favorite dishes with cleaner ingredients, so everyone enjoys them, and we can all eat better together.
Now, you can find those recipes in a 4-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?
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Cauliflower Chicken Fried Rice Ingredients
Before you run to the kitchen, here’s a look at everything you’ll need to make this stir-fry happen!
- cooking oil: any neutral oil 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
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 from skillet onto a plate.
Cook the Veggies
Heat 1 tablespoon sesame oil over medium-high heat. Add the white onions, garlic, and carrots, sauté for 3 minutes, or until softened.
Add the Cauliflower Rice
Followed by green peas and chicken. Stir to combine and 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. Heat remaining sesame oil and add the eggs. Cook to scramble, then stir into the rest of the skillet contents.
Add the Sauce
Pour the soy sauce over the top of the chicken and veggies, stir to combine, and cook for 2 minutes or until absorbed.
Serve
Remove the skillet from heat, top with green onions, and bon appétit!
Alright, time to grab the Sriracha sauce, if you wish, give it a drizzle and dig in! I hope you enjoy it as much as I have.
How to Store Leftover Cauliflower Fried Rice
Once you’ve finished eating 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 such as oranges and pineapple or a side of steamed edamame.
Chinese dumplings and potstickers also make a great addition to this meal and one that kids will appreciate. You’ll find those in the freezer section of the grocery store and they’re easy to steam on the stove-top or quickly pan-fry in a skillet.
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
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
- 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 from skillet onto a plate.
- Heat 1 tablespoon sesame oil over medium-high heat. Add the white onions, garlic, and carrots, sauté for 3 minutes or until softened. Add the cauliflower rice, green peas, and chicken. Stir to combine and cook for an additional 4 minutes or until the cauliflower rice is tender.
- Push the vegetable and chicken mixture to one side of the skillet. Heat remaining sesame oil and add the eggs. Cook to scramble, then stir into the rest of the skillet contents.
- Pour the soy sauce over the top of the chicken and veggies, stir to combine and cook for 2 minutes or until absorbed.
- Remove the skillet from heat, top with green onions and serve.
Helen
This recipe for chicken cauliflower rice was terrific and super simple. Thank you!
Deb
can the eggs be left out?
Laura Fuentes
Yes, you can omit the eggs from this chicken cauliflower fried rice recipe. Enjoy!