15 Minute Cauliflower Chicken Fried Rice

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Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Calories
223

A 15 Minute Cauliflower Chicken Fried Rice that’s low carb, high protein and flipping delicious! It’s way better than takeout and tons healthier for you. The perfect quick & easy dinner recipe that’s only 205 calories per serving.

We love to serve this fried rice with my Thai Mango Avocado Salad or my Coconut Shrimp with a Thai Chili Ginger Dipping Sauce!

two plates with cauliflower fried rice and chicken with chopsticks

Cauliflower Chicken Fried Rice

This 15 Minute Cauliflower Chicken Fried Rice is not only fast, it is packed with flavor AND healthy! So momma if you’re looking for a life saving meal that will please all those picky eaters, this is it!

I guarantee it will beat any take out food you’ll get. So next time, skip the MSG and make your own homemade Fried Rice! You and your kids will love it. They’ll never know that it’s made with Cauliflower instead of rice! Woot Woot #momwin

cauliflower in a food processor

What is chicken fried rice?

This classic dish is an asian comfort food that was meant to help use up leftover rice that may have dried out. It is typically made with day old rice (we use cauliflower here), chicken, eggs, vegetables and soy sauce for the well known salty flavor.

Ingredients you’ll need:

This fried rice recipe stays pretty classic. I use all the favorites, like scrambled egg and veggies then swap out the soy sauce and add a few of aromatics for flavor. You’re gonna love it. 

  • Cauliflower: You can buy a whole head of cauliflower and add it to a food processor or blender to pulse the florets into rice. Another option is to just buy pre-made cauliflower rice, you can buy it frozen or fresh at the grocery store.
  • Sesame Oil: I chose to use sesame oil instead of a canola or avocado oil because I love the intense nutty sesame flavor this oil adds to the end product. 
  • Chicken: Cut your chicken (you can use breast, tenders or chicken thighs here) into cubes so you’re all prepped and ready to go.
  • Egg: Scramble the eggs in the wok, not ahead of time.
  • Aromatics: Think of aromatics as flavor boosters! You’ll need fresh ginger, garlic and onions to boost up the flavor for this fried rice.
  • Vegetables: I use the classic vegetables – fresh diced carrots for a little crunch, peas for a little color and then green onions
  • Tamari Sauce: Essentially, tamari sauce is the same thing as soy sauce or coconut aminos. It’s just gluten free, use whichever of those 3 options you have. Soy Sauce and tamari will be the same ratio, you might need a little more if you’re using coconut aminos.
  • Sriracha: To add a little heat, because over here we like things spicy. If you don’t like the heat, you can omit this from the recipe.

wok filled with low carb chicken fried rice

How to make Cauliflower Chicken Fried Rice?

Don’t be freaked out with this list. It might seem like a lot but once you get to stir frying, it’s gonna go fast. So make sure you have all your ingredients close by to throw in the wok and stir fry!

  1. Make Cauliflower Rice: Add cauliflower florets to a food processor or blender. Pulse until cauliflower resembles small grains of rice. Set aside.
  2. Cook Chicken: Heat a wok or large skillet to medium high heat. Add in 1 tablespoon of sesame oil to pan. Next add cubed chicken. Saute chicken in wok for 4-5 minutes, tossing throughout. Remove chicken from the pan and place on a plate to rest.
  3. Scramble Eggs: Once chicken in removed, immediately add in eggs and scramble for 1 minute until cooked. Remove eggs and place with the cooked chicken.
  4. Stir fry Aromatics and Vegetables: Add 1 tablespoon of sesame oil and onions. Stir fry onions for 2 minutes until translucent. Next add garlic, ginger and carrots. Saute the vegetables for 4-5 minutes. Now, add the cauliflower rice and sweet peas.
  5. Add the Flavor: Last but not least, add in the tamari sauce and sriracha sauce until it is just where you like it. Toss everything together and cook for 2 minutes. 
  6. Finishing Touch: Then add chicken and egg back in and mix together. Garnish with sesame seeds and sliced green onions.

cauliflower fried rice with chicken on a plate

How to store leftover fried rice?

Place leftover chicken fried rice in an air tight container and store in the refrigerator for up to 3 days. To reheat, you may need to add some water to your fried rice so it doesn’t dry out. Then place in the microwave, or on the stove top and warm up to your desired temperature. 

Can I freeze chicken fried rice?

Yes, you can definitely freeze this homemade chicken fried rice. Just add the rice to a freezer safe bag after the rice has cooled. Store in the freezer for up to 3 months. To reheat simply thaw out, add fried rice to a pan along with oil and saute for 5-10 minutes until heated through.

low carb chicken fried rice on a plate with chopsticks

What to serve with this Low Carb Chicken Fried Rice?

ITEMS I USED TO CREATE THIS RECIPE: (there may be affiliate links below)

Wok – one of the best ways to make stir fry and this Fried Rice! The shape of the pan as well as the nonstick material helps perfect your meal!

Tamari – this is basically a gluten free version of soy sauce, it’s delicious!

closeup of chicken fried rice with cauliflower in a wok

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closeup of chicken fried rice with cauliflower in a wok

15 Minute Cauliflower Chicken Fried Rice

  • Author: Krista
  • prep_time Prep Time: 5 minutes
  • cook_time Cook Time: 15 minutes
  • total_time Total Time: 20 minutes
  • yield Yield: 5-7 1x
  • category Category: Chicken
  • method Method: Stove
  • cuisine Cuisine: Asian
  • Diet: Gluten Free

Description

A 15 Minute Cauliflower Chicken Fried Rice that’s low carb, high protein and flipping delicious! Better than takeout and healthier for you too. The perfect quick & easy dinner recipe that’s only 205 calories per serving. 

Scale

Ingredients

  • 1 head of cauliflower, blended till it looks like rice (about 4 cups)
  • 2 tablespoons sesame oil
  • 1 lb. boneless chicken breast, chopped into 1/2” cubes
  • 2 eggs
  • 3 carrots, diced (about 2 cups)
  • 1 onion, diced
  • 2 garlic cloves
  • 1 tablespoon fresh ginger, minced
  • 1 cup frozen sweet peas
  • 1/3 cup tamari sauce or soy sauce
  • 12 teaspoons sriracha sauce
  • 1/4 cup sliced green onions (garnish)
  • sesame seeds (garnish)

Instructions

  1. Add cauliflower florets to a food processor or blender. Blend until cauliflower resembles small grains of rice. Set aside.
  2. Heat a wok or large skillet to medium high heat.
  3. Add in 1 tablespoon of sesame oil to pan. Next add diced chicken.
  4. Saute chicken for 4-5 minutes, tossing throughout.
  5. Remove chicken from the pan. Add in eggs and scramble for 1 minute until cooked. Remove eggs and place with the cooked chicken.
  6. Add 1 tablespoon of sesame oil and then immediately add onions. Stir fry onions for 2 minutes until translucent.
  7. Next add garlic, ginger and carrots. Saute the vegetables for 4-5 minutes.
  8. Next add in the cauliflower rice, sweet peas, tamari sauce and sriracha sauce.
  9. Toss everything together and cook for 2 minutes. Then add chicken and egg back in and mix together.
  10. Garnish with sesame seeds and sliced green onions.

Nutrition

  • Serving Size: 1 1/2 -2 cups
  • Calories: 223
  • Sugar: 7 g
  • Sodium: 841 mg
  • Fat: 6 g
  • Saturated Fat: 1 g
  • Carbohydrates: 16 g
  • Fiber: 3 g
  • Protein: 23 g
  • Cholesterol: 90 mg

Keywords: chicken fried rice, cauliflower fried rice, chicken fried rice recipe, how to make chicken fried rice, cauliflower chicken fried rice, easy chicken fried rice, homemade chicken fried rice

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Hey There

Krista
Hi! I'm the recipe developer and food photographer behind all these easy healthy recipes! I love food, Jesus, morning lattes, and am obsessed with fantasy football!

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22 Responses
  1. Hannah Flack

    i bought this expensive non-stick tefal grill pan BUT i can’t seem to get the perfect grill marks as i used to with my cheaper cast iron pan! the non-stick is so much easier to clean although i might as well be grilling the chicken in a skillet! 🙁 is there anything i can do to make this one work as good?

    1. Krista

      Make sure the pan/oil is hot, and once you add your protein – leave it until it is time to flip. This will help achieve that golden brown you are looking for! I hope this helps!

  2. Cassie

    Krista, we all have our bad days, and sometimes they come in little increments or they come in one big blow that seems like forever (unfortunately for me, the latter is more frequent). But I wish you the best and I support you in everything you do–you are more capable than you think! Anyways, it’s weird that I just made a vegan version of this cauliflower fried rice today, haha! Weird how things work but it’s cool!

    1. Krista

      Thank you so much for the encouragement Cassie you truly are sooo sweet! Seeing your comments makes my day every time!

  3. Susan Buckethal

    This recipe turned out to be really excellent and will become one of my standards. I can’t wait to try it out on my grandkids, they love Asian food.

  4. Serene @ House of Yumm

    Such a great post Krista!! Exactly what I needed to hear today too. It’s so easy to get caught up in ourselves. Slowing down and being with God is always a good thing! And this rice looks amazing!!! Love cauliflower rice!

  5. Erin @ The Speckled Palate

    “Ya’ll. Our hearts are so precious and so are our minds. Guard them, because out of them flows life. Where has your heart gone lately? Are you filled with joy or desperately reaching to get out of the quick sand?” Amen, Krista. I feel like I’ve been in the trenches, too, and I’m trying to take a step back from the comparison game because there will never be any satisfaction in that. It’s comforting to know that I’m not alone in the struggle. <3

    I'll be honest: I've never tried cauliflower fried rice, but this recipe has me wanting to give it a go! I love the idea of adding more veggies into our diet. We're definitely gonna have to try this soon!

    1. Krista

      Ahh… thank you so much Erin! You’re comment totally made my day today! You are most definitely NOT alone and your blog is amazing! Can we just make a deal, NO comparison!!!

      You soooo need to try cauliflower rice, it’s a game changer!

  6. Erin @ Dinners, Dishes, and Desserts

    I have yet to try cauliflower rice, but this is definitely the way to start. Love fried rice and this sounds wonderful!

    1. Krista

      You’ll love it! It totally takes you by surprise and then you’ll be a cauliflower rice machine! Enjoy Erin!

  7. Kacey @ The Cookie Writer

    Love! The only down side to cauliflower rice is how much the groceries stores jack up the price of cauliflower knowing it is the latest trend! Here is to hoping mine grow this year 🙂

  8. Laura / I Heart Naptime

    I love fried rice but don’t make it often – I love switching out the califlowered rice for regular white rice, genius!

    1. Krista

      Thanks Laura. I don’t make it often either but after realizing how easy it is … I’m definitely going to make it more! 🙂

  9. Heather Kinnaird

    this looks SO good! we love chicken fried rice, and I bet we’d love it with cauliflower rice even more!

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