Delicious Chicken Cauliflower Fried Rice Recipe

Are you looking for a healthy and incredibly flavorful meal that won’t keep you in the kitchen all evening? This Chicken Cauliflower Fried Rice recipe is your answer. It’s a fantastic low-carb alternative to traditional fried rice, packed with vibrant vegetables and savory chicken. You’ll love how quickly this dish comes together, making it perfect for busy weeknights or a healthy lunch option. Get ready to enjoy a satisfying, versatile meal that tastes amazing.

Why You’ll Love This Chicken Cauliflower Fried Rice

This delightful recipe will quickly become a family favorite for many reasons:

• Quick & Easy: Get dinner on the table in just 30 minutes, perfect for busy schedules.
• Low-Carb & Gluten-Free: Choosing a low-carb diet can offer several health advantages, including support for weight management. Enjoy a healthier take on a classic, suitable for various dietary needs.
• Fresh, Vibrant Flavors: Each bite bursts with savory chicken, crisp vegetables, and a delicious sauce.
• One-Pan Simplicity: Minimize cleanup with a recipe that mostly uses a single pan or wok.
• Excellent for Meal Prep: Prepare a larger batch and portion it out for grab-and-go meals throughout the week.

Ingredients

Gather these fresh ingredients and pantry staples to create your own mouthwatering Chicken Cauliflower Fried Rice. This recipe makes 4 servings, ideal for a family dinner or meal prepping.

• 1 medium head Cauliflower (or 4 cups riced cauliflower)
• 2 tbsp Unsalted butter
• 1 lb Boneless skinless chicken breast (cut into bite-sized pieces)
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 1 medium Onion (finely diced)
• 2 cloves Garlic (minced)
• 1/4 cup Carrots (optional, diced)
• 1/4 cup Green peas (optional, fresh or frozen)
• 2 large Eggs
• 2 tbsp Coconut aminos
• 1 tsp Toasted sesame oil
• 3 medium Green onions (chopped)

Notes & Substitutions

You can easily customize this healthy fried rice to fit your preferences. Use boneless, skinless chicken thighs for a richer flavor and juicier texture if you prefer. Feel free to incorporate other low-carb vegetables like bell peppers, broccoli florets, or mushrooms. If you don’t have coconut aminos, use low-sodium soy sauce or tamari for a gluten-free option. For convenience, store-bought riced cauliflower works perfectly; just ensure it’s fresh or thawed.

Equipment

You’ll need just a few basic kitchen tools to make this easy fried rice.

• Large wok or a large sauté pan (a 12-inch pan works well)
• Food processor with a grating attachment, or a box grater
• Cutting board and sharp knife
• Small bowl and whisk
• Spatula or wooden spoon

Instructions

Follow these simple, step-by-step instructions to create your delicious Chicken Cauliflower Fried Rice.

1. Prepare the Cauliflower Rice: First, remove the cauliflower leaves and stems. Push the cauliflower florets into a running food processor with a grating attachment to make cauliflower rice. Alternatively, you can rice the cauliflower easily using a standard box grater. Set the cauliflower rice aside.
2. Cook the Chicken: Next, heat one tablespoon of butter in a wok or large sauté pan over medium heat. Once the butter is hot and melted, add the chicken pieces. Season them generously with salt and pepper. Sauté the chicken until it is completely cooked through and nicely golden brown, which takes about 5-6 minutes. Transfer the cooked chicken to a clean plate and set it aside for later.
3. Sauté Aromatics and Veggies: Return the same pan to medium-high heat and add the remaining butter. Add the finely diced onion, minced garlic, and diced carrots. Sauté these vegetables for 4-5 minutes, stirring occasionally, until the onions become translucent and the carrots have softened slightly. Stir in the green peas and sauté for one more minute to warm them through.
4. Scramble the Eggs: Whisk the two large eggs in a small bowl until well combined. Push the sautéed vegetables to one side of the pan, creating an empty space in the center. Pour the whisked eggs into the center of the pan. Cook the eggs, stirring gently, until they are barely scrambled and mostly set but still soft.
5. Combine and Finish: Finally, add the prepared cauliflower rice and the cooked chicken back into the pan with the vegetables and eggs. Sauté everything together for another 5 minutes, stirring frequently. The cauliflower should become soft but retain a slight bite, not turning mushy. Remove the pan from the heat. Stir in the coconut aminos, toasted sesame oil, and most of the chopped green onions (reserve some for garnish). Taste and season with more salt and pepper as needed.

Pro Tips & Troubleshooting

Achieving perfect Chicken Cauliflower Fried Rice is simple with a few smart techniques. Use a food processor for consistent, finely riced cauliflower, or grate it by hand for a slightly chunkier texture. To prevent soggy fried rice, ensure your pan is hot enough and avoid overcrowding it. Work in batches if necessary, allowing moisture to evaporate properly. Balance the flavor by tasting as you go; adjust salt, pepper, or coconut aminos until it’s just right. For quick cleanup, tackle dishes immediately or soak your pan while you enjoy your meal. If your fried rice seems bland, a splash of fish sauce can add depth and umami.

Serving, Storage, & Variations

Serve your delicious Chicken Cauliflower Fried Rice hot, garnished with the reserved chopped green onions. A sprinkle of sesame seeds adds extra crunch and visual appeal. This dish stands alone as a complete meal.

Storage

Store any leftover Chicken Cauliflower Fried Rice in an airtight container in the refrigerator and enjoy it within 3–4 days for best quality. For reheating, warm portions gently in a skillet over medium heat or in the microwave just until heated through, adding a splash of water or broth if the rice looks dry so it stays moist and flavorful.

Variations

• Spicy Kick: Add a teaspoon of sriracha, a pinch of red pepper flakes, or a few drops of chili oil to the pan with the coconut aminos for a delicious spicy kick.
• Protein Boost: Experiment with different proteins! Shrimp, pork, or tofu would all be excellent additions to this healthy fried rice.
• Vegan/Vegetarian: Omit the chicken and eggs entirely. Boost the plant-based protein with pan-fried tofu or tempeh, and add extra vegetables. Ensure you use a plant-based oil instead of butter.
• Extra Veggies: Feel free to add more of your favorite vegetables such as chopped bell peppers, mushrooms, or snap peas for extra nutrients and flavor.

Nutrition Information

This Chicken Cauliflower Fried Rice offers a fantastic nutritional profile. According to health experts, cauliflower provides numerous essential nutrients and health benefits. It’s naturally low in carbohydrates and high in protein, making it an excellent choice for those mindful of their macros. Packed with fiber from the cauliflower and vitamins from the diverse vegetables, this meal is both satisfying and nutrient-dense. Enjoy a guilt-free dish that supports a healthy lifestyle.

*Values are estimates and may vary based on specific ingredients and preparation methods.*

FAQ

Can I use frozen cauliflower rice?
Yes, frozen riced cauliflower works perfectly in this recipe and is a great time-saver for busy nights. To avoid a watery dish, thaw it first and squeeze out excess moisture with a clean kitchen towel or cheesecloth before adding it to the hot pan.​

How do I prevent a watery dish?
To keep your cauliflower fried rice from turning soggy, cook it in a hot, wide pan and avoid overcrowding so the moisture can evaporate instead of steam. Sauté the cauliflower rice just until tender with a slight bite, spreading it in a thin layer if needed, and always cook uncovered so excess liquid can escape.​

Can I make this ahead of time?
Yes, Chicken Cauliflower Fried Rice is excellent for meal prep and keeps well for several days. Store cooled fried rice in an airtight container in the refrigerator for about 3–4 days, then reheat gently in a skillet or microwave, adding a splash of water or broth if it seems dry.​

Is this recipe dairy-free?
As written, the recipe uses unsalted butter, so it is not naturally dairy-free. For a dairy-free version, simply swap the butter for a plant-based alternative such as olive oil, avocado oil, or a quality vegan butter substitute that’s designed to cook and sauté like regular butter.​

How can I add more spice?
To boost the heat, stir in a teaspoon of sriracha, a pinch of red pepper flakes, or a drizzle of chili oil when you add the coconut aminos and sesame oil. You can also take inspiration from chili-garlic or spicy Thai cauliflower fried rice recipes and adjust the amount of hot sauce to match your preferred spice level.​

Conclusion

This Chicken Cauliflower Fried Rice recipe truly delivers on flavor, health, and convenience. It’s a versatile, low-carb meal that comes together quickly, making it a perfect solution for busy weeknights or healthy meal prep. You’ll love its fresh ingredients and satisfying taste. Give this fantastic recipe a try tonight, and discover how simple and delicious healthy eating can be! Please share your experience and comments below.

Chicken Cauliflower Fried Rice

A fast, flavorful, and healthy low-carb Chicken Cauliflower Fried Rice that’s loaded with fresh vegetables, tender chicken, and a savory sauce—all in just one pan!

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Course: Dinner, Lunch, Main Course

Cuisine: Asian-Inspired, Healthy

Calories: 350

Ingredients Equipment Method Notes

Ingredients

  

• 1 medium head of cauliflower (or 4 cups riced cauliflower)
• 2 Tbsp unsalted butter (or olive oil for dairy-free)
• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 medium onion, finely diced
• 2 cloves garlic, minced
• 1/4 cup carrots, diced (optional)
• 1/4 cup green peas, fresh or frozen (optional)
• 2 large eggs, whisked
• 2 Tbsp coconut aminos (or low-sodium soy sauce)
• 1 tsp toasted sesame oil
• 3 medium green onions, chopped (plus more for garnish)

Equipment

• Large wok or sauté pan
• Food processor or box grater
• cutting board and knife
• Whisk
• spatula or wooden spoon

Method

 

1. Remove leaves and stem from the cauliflower. Use a food processor with a grating attachment or a box grater to rice it. Set aside.
2. Heat 1 tablespoon butter in a large pan over medium heat. Add chicken, season with salt and pepper, and cook for 5–6 minutes until golden and cooked through. Remove and set aside.
3. Add remaining butter to the same pan. Sauté onion, garlic, and carrots for 4–5 minutes. Add peas and cook 1 more minute.
4. Push veggies to one side. Pour whisked eggs into the empty side of the pan and scramble until just set.
5. Return chicken and add cauliflower rice. Stir everything together and sauté for 5 minutes until cauliflower is tender but not mushy.
6. Turn off the heat. Stir in coconut aminos, sesame oil, and most of the green onions. Garnish with remaining green onions and sesame seeds. Serve hot.

Notes

Use pre-riced cauliflower for convenience. Chicken thighs can be used for a juicier texture. For a spicier version, add chili flakes or sriracha. For vegan, omit chicken and egg, and substitute with tofu.

Emily Thompson

Emily Thompson is a home cook and food enthusiast who believes that great meals bring families together. She loves exploring creative twists on classic American comfort food, always testing new ideas in her kitchen. Emily is passionate about sharing simple, practical recipes and time-saving tips to help busy people enjoy cooking at home. Her approachable style makes every dish accessible, delicious, and perfect for those seeking inspiration for everyday meals and special occasions. Find Emily’s latest creations and kitchen wisdom on yumeasymeals.com.