Chicken Fried Cauliflower Rice is a quick, 30-minute low carb meal made in one pan. Riced cauliflower, marinated chicken, veggies and an amped up soy sauce combine to create a stir-fry that mimics traditional fried rice.
I was skeptical, but this cauliflower chicken fried rice totally hits the spot! It has the same savory flavor as traditional fried rice, but so many more vegetables! The whole family loved it.
- Tessa C.
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Bailey's Thoughts ...
Chicken Fried Cauliflower Rice—yes, cauliflower, and yes, it works. I’ll admit, I was skeptical about the whole cauliflower-as-rice trend, but trust me, this recipe is the real deal. You get all the savory, stir-fry flavors you love with none of the carbs, and it comes together in under 30 minutes.
It’s loaded with riced cauliflower, scrambled eggs, and a soy-based sauce that hits all the right notes with a touch of toasted sesame oil and fresh ginger. The best part? You won’t even realize you’re eating cauliflower. Truly.
Quick tip: Frozen riced cauliflower is a lifesaver and tastes just as good. And honestly, using a box grater is basically an extreme sport—between the cauliflower bits you’ll be cleaning up for weeks and the risk of losing a finger, it’s just not worth it. As for the food processor? It’s great, but who has time to clean all those parts?
If you like this flavor profile, check out this egg roll in a bowl recipe. Just as simple, just as healthy, just as good!
-Bailey
Ingredients
- cornstarch - used to help the chicken develop a tight Christy coating when cooked and to thicken the sauce
- soy sauce - choose low sodium soy sauce to control salt levels in your dish. For a gluten-free option, go with tamari.
- cooking oil - avocado oil is great for high-heat cooking; olive oil will also work with this recipe
- carrots - use frozen sliced carrots for this recipe to save time—they cook quickly and blend perfectly with the other ingredients.
- onions - Choose yellow onions for a milder flavor, or got for green onions for a sharper bite.
- chicken breast - look for boneless skinless chicken breasts for convenience; chicken thighs will also work.
- frozen riced cauliflower -frozen riced cauliflower is just as good as fresh and saves you the hassle of ricing it yourself.
- green peas - frozen peas are ideal for this dish. They’re easy to toss in and cook through fast, so no extra prep is needed.
- fresh ginger - frozen grated ginger is a convenient option for this recipe. It eliminates the need for peeling and grating.
- rice vinegar - choose unseasoned rice vinegar to avoid extra sugar.
- sesame oil - go for toasted sesame oil, it provides a deep nutty flavor
- eggs - an optional add in, but so delicious
Instructions
- Marinate the Chicken: In a small mixing bowl, combine the diced chicken, cornstarch, and soy sauce. Stir to coat the chicken evenly and set aside to marinate.
- Cook the Chicken: Heat oil in a large non stick skillet. Once the oil is hot, add the marinated chicken . Cook the chicken and then remove the chicken from the skillet and set it aside.
- Make the Cauliflower Rice: In the same skillet, add more olive oil if needed, and toss in the carrots and onions. Cook until the onions are translucent and the carrots begin to soften. Add the cauliflower rice and cook for a few more minutes.
- Finish and Serve: Stir in the peas, ginger, rice vinegar, sesame oil, and soy sauce. Push everything to one side of the skillet and crack the egg into the open space. Scramble it until cooked through, then stir it into the rest of the dish. Return the chicken to the skillet and mix everything together.
See recipe card for quantities.
Top Tip
Don’t skip the sesame oil—it adds a rich, nutty flavor that really brings the dish together. Just a small amount goes a long way in making this cauliflower fried rice taste like the real thing!
Substitutions
Chicken breast: You can use boneless chicken thighs for a juicier, more flavorful option. In a pinch you could even just skip marinading and use a rotisserie chicken from the grocery store.
Cornstarch: Swap with arrowroot powder or flour if you don’t have cornstarch on hand.
Soy sauce: Use tamari or coconut aminos if you need an alternative.
Cooking oil: Avocado oil or vegetable oil can be used instead of olive oil for sautéing.
Carrots: Replace with bell peppers or zucchini for a different veggie mix.
Onions: Shallots or leeks can be used in place of onions. You could also use pre-chopped onions from the freezer section.
Cauliflower rice: You can substitute with broccoli rice or even finely chopped cabbage for a different texture.
Peas: Green beans or edamame can easily take the place of peas in this recipe.
Ginger: Ground ginger can work in a pinch, though fresh ginger will provide more flavor.
Rice vinegar: Use apple cider vinegar or white wine vinegar if rice vinegar isn’t available.
Sesame oil: Toasted sesame oil adds a stronger flavor, but you can use olive oil if necessary (though it will change the flavor slightly).
Eggs: If you're out of eggs, just make the recipe without them.
Variations
Spicy: Add a pinch of red pepper flakes or a drizzle of sriracha sauce for extra heat. You can also marinate the chicken with chili paste for a spicier kick.
Vegetarian: Replace the chicken with tofu, chickpeas, or extra veggies like bell peppers or zucchini. Stir-fry the tofu or veggies in the same manner as the chicken for a plant-based alternative.
Keto: Swap the peas and carrots for lower-carb vegetables like green beans or broccoli to keep the carb count even lower, making it more keto-friendly.
Egg-Free: Simply omit the eggs from the recipe. Add a little extra soy sauce or sesame oil for richness if needed.
Storage
Refrigerator: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in a skillet over medium heat or in the microwave until warmed through.
Freezer: You can freeze this dish for up to 3 months. Let the cooked Chicken Fried Cauliflower Rice cool completely before transferring it to a freezer-safe container or resealable bag. Thaw overnight in the fridge and reheat in a skillet or microwave.
FAQ: Chicken Fried Cauliflower Rice
Yes, you can make your own cauliflower rice if you prefer. Rice the cauliflower using a food processor or box grater. You can also purchase pre-made cauliflower rice. Keep in mind, fresh cauliflower may take slightly longer to cook than frozen.
To avoid mushy cauliflower rice, cook it over medium-high heat and avoid overcrowding the pan. Make sure to stir frequently, and don’t overcook it - you want it to have a rice-like-texture.
Yes! You can substitute the chicken with shrimp, beef, or even pork. Simply follow the same steps as you would for cooking the chicken.
Yes, if you're not concerned about keeping it low carb, you can substitute regular white rice or brown rice. Just cook the rice separately and add it to the skillet when combining everything at the end. This is a great way to use up leftover rice.
Recipe
Chicken Fried (CAULIFLOWER) Rice
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
Chicken Fried Cauliflower Rice is a quick, 30-minute low carb meal made in one pan. Riced cauliflower, marinated chicken, veggies and an amped up soy sauce combine to create a stir-fry that mimics traditional fried rice.
Ingredients
For the Chicken:
- 1 tbsp olive oil (or more as needed)
- 1 lb chicken breast, diced
- 1 tsp cornstarch
- 3 tbsp soy sauce
For the Chicken Fried Rice:
- 1 tbsp olive oil (or more as needed)
- 1 cup frozen sliced carrots
- 1 small onion, diced
- 3 cups frozen riced cauliflower
- 1 cup frozen peas
- 1 tsp fresh ginger, grated
- 1 tsp rice vinegar
- 1 tsp sesame oil
- 2 eggs
Instructions
- Marinate the Chicken: In a small mixing bowl, combine 1 lb diced chicken, 1 teaspoon cornstarch, and 3 tablespoon soy sauce. Stir to coat the chicken evenly and let it marinate for at least 5 minutes before cooking.
- Cook the Chicken: Heat 1 tablespoon olive oil over medium-high heat in a large skillet or wok. Once the oil is hot, add the marinated chicken (discard any excess marinade). Cook the chicken, stirring frequently, until it’s cooked through. Remove the chicken from the skillet and set it aside.
- Cook the Veggies and Cauliflower Rice: In the same skillet or wok, add more olive oil if needed, and toss in 1 cup frozen sliced carrots and 1 small diced onion. Cook until the onions are translucent and the carrots begin to soften. Add 3 cups frozen riced cauliflower and cook for a few more minutes.
- Finish and Combine: Stir in 1 cup frozen peas, 1 teaspoon grated fresh ginger, 1 teaspoon rice vinegar, 1 teaspoon sesame oil, and 2 tablespoon soy sauce. Push everything to one side of the skillet and crack the 2 eggs into the open space. Scramble them until cooked through, then stir them into the rest of the dish. Return the cooked chicken to the skillet and mix everything together until well combined and heated through. Serve immediately.
Notes
Vegetarian: Replace the chicken with tofu, chickpeas, or extra veggies like bell peppers or zucchini. Stir-fry the tofu or veggies in the same manner as the chicken for a plant-based alternative.
Keto: Swap the peas and carrots for lower-carb vegetables like green beans or broccoli to keep the carb count even lower, making it more keto-friendly.
- Prep Time: 15
- Cook Time: 15
- Category: Easy Dinner
- Method: Stovetop
- Cuisine: Asian
Nutrition
- Serving Size:
- Calories:
- Sugar:
- Sodium:
- Fat:
- Saturated Fat:
- Trans Fat:
- Carbohydrates:
- Fiber:
- Protein:
- Cholesterol:
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Jean
Super fast and tasted great. Have you heard about sweet potato rice? I don't have a food processor, so I'm not able to do that one, but I thought I would pass the information on.
Bailey Sissom
Hi Jean! I'm so glad you liked it! I seriously make this recipe at least 1x per week (in an attempt not to order take out ?). I haven't tried sweet potato rice. I'll have to give that a shot. It sounds delicious!
Jessica @ Nutritioulicious
I love cauliflower fried rice - make mine usually with crispy baked tofu. And I'm the super lazy (er..fancy?!) one who buys pre-riced cauliflower at Trader Joe's, lol!