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Cauliflower Chicken Fried Rice
4.6 from 222 votes

Cauliflower Chicken Fried Rice

Cauliflower Chicken Fried Rice combines diced chicken breast with cauliflower rice and a medley of vegetables such as peas, carrots, and green onions. Stir-fried with garlic, eggs, and soy sauce, this dish mimics the texture and flavor of traditional fried rice while using cauliflower as a low-carb rice substitute. The layers of savory soy and tender chicken make it a practical meal to prepare and enjoy warm.

Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings: 6
Calories: 337 kcal
Course: Lunch
Cuisine: Asian

Ingredients

  • 2 tablespoons sesame oil
  • 2 tablespoons canola oil or vegetable oil
  • 1.25 pounds chicken breast diced into bite-sized pieces, boneless skinless
  • 16 ounces cauliflower rice or pulse enough cauliflower in your food processor for 4 cups, about 1 large head cauliflower
  • 1 ½ cups peas I don’t thaw and use straight from the freezer, or more to taste, frozen peas and diced carrots blend
  • 1 ½ cups carrot I don’t thaw and use straight from the freezer, or more to taste, frozen peas and diced carrots blend
  • 3 green onions trimmed and sliced into thin rounds, plus more for garnishing if desired
  • 3 garlic finely minced, cloves
  • 3 egg lightly beaten, large
  • ⅓ cup soy sauce or to taste, low-sodium
  • salt optional and to taste, freshly ground
  • black pepper optional and to taste, freshly ground

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Add the peas, carrots, green onions, and cook for about 2 minutes, or until vegetables begin to soften, stir intermittently.
  5. Add the garlic and cook for 1 minute, stir intermittently.
  6. 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.
  7. Add the chicken, slowly and evenly drizzle with soy sauce, and stir to combine.
  8. Taste to check for seasoning balance and if desired, add salt or pepper, to taste.
  9. Optionally garnish with green onions and serve immediately.

Notes

  • Expect some liquid at the bottom due to cauliflower moisture and soy sauce interaction; this is normal.
  • Serve the dish warm for optimal texture and flavor.
  • Store leftovers airtight in the refrigerator for up to 5 days.
  • Use low-sodium soy sauce to control salt levels and flavor intensity.

Nutrition Information

Serving 1 Calories 337kcal (17%) Carbohydrates 12g (4%) Protein 38g (76%) Fat 15g (23%) Saturated Fat 3g (15%) Polyunsaturated Fat 11g (65%) Cholesterol 173mg (58%) Sodium 717mg (30%) Fiber 4g (16%) Sugar 4g (8%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 337

% Daily Value*

Serving 1
Calories 337kcal 17%
Carbohydrates 12g 4%
Protein 38g 76%
Fat 15g 23%
Saturated Fat 3g 15%
Polyunsaturated Fat 11g 65%
Cholesterol 173mg 58%
Sodium 717mg 30%
Fiber 4g 16%
Sugar 4g 8%

* Percent Daily Values are based on a 2,000 calorie diet.