Cauliflower chicken fried rice

Cauliflower Chicken Fried Rice offers a nutritious, lower-carb take on traditional fried rice, featuring tender chicken, mixed vegetables, and scrambled egg. This quick skillet meal is both flavorful and satisfying, making it an excellent choice for health-conscious diners.

29 Nov 2025
Cook time 15 min
Prep time 10 min

Ingredients:

4 cups cauliflower
1 tbsp sesame oil
1 lb chicken breasts
1/2 cup mixed frozen vegetables
1/4 onion
1 egg
1 tbsp soy sauce

Cauliflower Chicken Fried Rice is a healthier alternative to the traditional fried rice. It's packed with nutrients, lower in carbs, and just as flavorful. This recipe is perfect for those looking to enjoy a delicious meal without compromising on their dietary goals.

Instructions:

1. Prepare the Cauliflower Rice:
- Chop the cauliflower into florets and process in a food processor until it resembles rice. Alternatively, you can use pre-riced cauliflower from the store.

2. Cook the Chicken:
- Heat 1/2 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
- Add the diced chicken breasts and cook, stirring occasionally, until the chicken is fully cooked and no longer pink inside, about 5-7 minutes.
- Remove the cooked chicken from the skillet and set aside.

3. Cook the Vegetables:
- In the same skillet, heat the remaining 1/2 tablespoon of sesame oil.
- Add the chopped onion and sauté until it becomes translucent, about 2-3 minutes.
- Add the mixed frozen vegetables to the skillet and cook for another 3-4 minutes, until they are heated through.

4. Add the Cauliflower Rice:
- Add the cauliflower rice to the skillet with the vegetables.
- Cook for about 5-7 minutes, stirring frequently, until the cauliflower is tender.

5. Scramble the Egg:
- Push the vegetables and cauliflower rice to one side of the skillet.
- On the empty side, pour the beaten egg and scramble until it's cooked through.
- Mix the scrambled egg into the cauliflower rice and vegetables.

6. Combine Ingredients:
- Return the cooked chicken to the skillet and stir everything together.
- Add the soy sauce and mix thoroughly, ensuring all ingredients are well combined and heated through.

7. Serve:
- Taste and adjust seasoning if needed (you can add more soy sauce or a pinch of salt if desired).
- Serve hot, garnished with additional green onions or sesame seeds if you like.

Cauliflower Chicken Fried Rice delivers the savory flavors of a comforting classic without the excess calories. It's a versatile dish that can be easily customized with your favorite vegetables or seasonings. Enjoy it fresh out of the pan for a satisfying and nutritious meal!

Cauliflower chicken fried rice FAQ:

How long do I need to cook the chicken in this recipe?

Cook the chicken breasts for about 5-7 minutes over medium-high heat, stirring occasionally, until they are fully cooked and no longer pink inside.

What should the cauliflower texture be like when cooked?

The cauliflower should be tender but not mushy, similar to the texture of traditional rice after cooking for about 5-7 minutes.

Can I store leftovers, and if so, how should I do it?

Yes, you can store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.

What can I substitute for chicken in this fried rice recipe?

You can substitute chicken with tofu for a vegetarian option, or use shrimp, beef, or pork if you prefer. Adjust cooking times as necessary for different proteins.

Can I use fresh cauliflower instead of pre-riced cauliflower?

Yes, you can use fresh cauliflower by chopping it into florets and processing it in a food processor until it resembles rice.

Tips:

- Preparation: Make sure to finely chop the cauliflower into rice-sized pieces. You can use a food processor or a grater for this.

- Cooking the Chicken: Cut the chicken breasts into small, bite-sized pieces to ensure they cook evenly and quickly in the pan.

- Vegetables: You can use a variety of mixed vegetables to suit your taste. Fresh vegetables can be substituted for frozen if you prefer.

- Egg: For a fluffier texture, scramble the egg in a separate pan before mixing it into the fried rice.

- Soy Sauce: Add the soy sauce gradually and taste as you go. You can always add more but can’t take it away once it’s mixed in.

- Additional Seasoning: Feel free to add other seasonings like garlic powder, ginger, or a dash of hot sauce to enhance the flavor.

- Serving: Garnish with chopped green onions or sesame seeds for an extra touch of flavor and presentation.

Nutrition per serving

2 Servings
Calories 470kcal
Protein 60g
Carbohydrates 20g
Fiber 7g
Sugar 8g
Fat 16g

Cauliflower chicken fried rice