Chicken Cauliflower Fried Rice

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!

image: overhead view of white bowl filled with chicken fried cauliflower rice

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.

Can You Make Healthy Fried Rice?

Thanks to cauliflower rice, you can make take-out style fried rice that’s lighter and low in carbs at home.

Never tried cauliflower rice before? You’re in for a pleasant surprise. Cauliflower rice does a great job of soaking up flavors while cooking, much like regular rice. However, 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 even up the veggie and fiber intake. Either way, cauliflower rice is a major help. Although it doesn’t taste exactly like regular rice, it’s a close second.

image: two bowls filled with chicken fried (cauliflower) rice.

Also, don’t let the “fried” in the name trip you up, that’s only to let you know this dish tastes like fried rice without the heavy oils and carb induced coma.

How to Make Fried Cauliflower Rice

This is a simple meal to throw together in 20 minutes especially when the ingredients are already prepped. I recommend using storebought cauliflower rice or making it yourself beforehand- it’s super easy and there’s not just one way to turn cauliflower into rice, but three!

You can use a food processor/grater, cheese grater (my favorite), or a chef’s knife- all three methods work and yield more than a single 16-ounce bag from the grocery store. 

Another way to make this recipe under 20-minutes is to dice the chicken and veggies ahead of time. I mean, why not chop two onions instead of one, and save the second for another meal? Super simple time-saving tips that work.

image: large bowl of riced cauliflower

If you find yourself overwhelmed by trying new recipes or cooking healthier meals for dinner, my dinner meal plans can help you simplify the “what’s for dinner tonight” with family-friendly recipes that can be cooked fast with minimal prep-ahead.

I provide you with a done-for-you shopping list as well as a meal-prep guide to help you save time when it comes to making dinner. I mean, why not chop two onions instead of one and save the second for another meal? Right! Simple tips that work.

Check out how you can conquer mealtimes by downloading a sample family-weekly meal plan.

Ingredients for Low-Carb Chicken Fried Rice

Before you run to the kitchen, here’s a look at everything you’ll need to make this stir-fry happen!

  • Cauliflower rice
  • Boneless, skinless chicken breasts
  • Green onions
  • Garlic 
  • Carrots
  • Green peas
  • Eggs
  • Sesame oil
  • Soy sauce
image: 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. 

Step-By-Step Chicken Cauliflower Fried Rice Recipe

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.

image: overhead view of skillet with cooked pieces of chicken

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.

image: overhead view of skillet with wooden spatula. Small diced green onions, garlic and carrot pieces cooking inside.

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.

image: chicken cauliflower fried rice in a skillet prior to frying.

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.

image: soy sauce being poured into skillet filled with chicken cauli fried rice.

Serve
Remove the skillet from heat, top with green onions, and bon appétit!

image: overhead view of skillet filled with healthy chicken fried rice.

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.

Chicken Cauliflower Fried Rice

A delicious, low-carb meal of chicken cauliflower fried rice that you can whip up in 20 minutes or less!

  • Author: Laura Fuentes
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Skillet
  • Cuisine: Asian
  • Diet: Gluten Free
Scale

Ingredients

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

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Pour the soy sauce over the top of the chicken and veggies, stir to combine and cook for 2 minutes or until absorbed.
  5. Remove the skillet from heat, top with green onions and serve.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 355
  • Sugar: 6g
  • Sodium: 605.5mg
  • Fat: 17.4g
  • Saturated Fat: 3.5g
  • Carbohydrates: 14.9g
  • Fiber: 4.3g
  • Protein: 35.2g
  • Cholesterol: 222.2mg

Keywords: cauliflower fried rice, cauli fried rice, healthy fried rice, healthy chicken fried rice

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