Cauliflower chicken fried rice

Enjoy a healthy twist on a classic with this Cauliflower Chicken Fried Rice recipe! Made with nutritious cauliflower, tender chicken breasts, mixed vegetables, and a flavorful sesame soy sauce. Perfect for a quick and delicious low-carb meal.

  • 22 Apr 2025
  • Cook time 15 min
  • Prep time 10 min
  • 2 Servings
  • 7 Ingredients

Cauliflower chicken fried rice

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.

Ingredients:

4 cups cauliflower
430g
1 tbsp sesame oil
14g
1 lb chicken breasts
450g
1/2 cup mixed frozen vegetables
90g
1/4 onion
80g
1 egg
50g
1 tbsp soy sauce
18g

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.

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.

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!

Nutrition Facts
Serving Size570 grams
Energy
Calories 470kcal24%
Protein
Protein 60g40%
Carbohydrates
Carbohydrates 20g6%
Fiber 7g19%
Sugar 8g8%
Fat
Fat 16g19%
Saturated 3.36g11%
Cholesterol 270mg-
Vitamins
Vitamin A 160ug18%
Choline 380mg69%
Vitamin B1 0.39mg33%
Vitamin B2 0.72mg55%
Vitamin B3 24mg147%
Vitamin B6 2.35mg138%
Vitamin B9 180ug44%
Vitamin B12 0.73ug30%
Vitamin C 110mg120%
Vitamin E 1.98mg13%
Vitamin K 45ug38%
Minerals
Calcium, Ca 90mg7%
Copper, Cu 0.22mg25%
Iron, Fe 2.77mg25%
Magnesium, Mg 120mg28%
Phosphorus, P 680mg54%
Potassium, K 1620mg48%
Selenium, Se 60ug111%
Sodium, Na 710mg47%
Zinc, Zn 2.81mg26%
Water
Water 470g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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