If you’re anything like me, you’ve had those nights where you want something fast, filling, and a little healthier without sacrificing flavor. This cauliflower chicken fried rice hits that sweet spot. It’s low carb, loaded with protein, and comes together in about 15 minutes—just the thing for busy evenings when you’re staring at the fridge wondering what to make.
I make this a lot after long days when I want to feel like I ordered takeout, but I don’t want the greasy aftermath. Plus, my family barely notices it’s cauliflower instead of rice. They just see the empty plates at the end.
What Makes This Fried Rice Special
Chicken fried rice is classic comfort food. Traditionally, it’s a clever way to use leftover rice that’s a bit dried out. The typical version has chicken, scrambled eggs, veggies, and soy sauce for that unmistakable savory flavor.
Here, we’re lightening it up by swapping rice for cauliflower. It keeps the dish filling and satisfying but cuts way down on carbs and calories. It’s one of my favorite ways to sneak in extra veggies, especially for picky eaters who turn their noses up at anything green.
Ingredients: What You’ll Need in Your Kitchen
I keep this pretty close to the classic recipe but with a few tweaks that make a big difference in flavor. Let me walk you through how I do it in my own kitchen.
- Cauliflower: You can rice a whole head in your food processor—great for when you find them on sale. Or grab pre-riced cauliflower (fresh or frozen) if you’re short on time. Frozen works surprisingly well here.
- Sesame Oil: I always use toasted sesame oil for its deep, nutty kick. It’s worth it, trust me. A little goes a long way.
- Chicken: Breasts, thighs, tenders—whatever you have on hand. Cut into small cubes so they cook quickly.
- Eggs: I scramble them right in the wok for those classic little egg ribbons. No separate bowl needed.
- Aromatics: Fresh ginger, garlic, and onion make all the difference. Don’t skip them—they’re what make your kitchen smell like a real restaurant.
- Vegetables: I go with diced carrots and peas, plus green onions at the end for color and freshness. You can toss in whatever you have—bell peppers, corn, even baby spinach wilts nicely.
- Tamari or Soy Sauce: Tamari is gluten-free, but regular soy sauce or coconut aminos work fine. I keep all three around and use whatever I grab first.
- Sriracha: A personal favorite for heat. If you’re cooking for kids or someone spice-averse, you can leave it out or just add it at the table.
My Step-by-Step Method for Fast Fried Rice
I’ve made this so many times it’s second nature. Here’s how I do it quickly without making a giant mess:
- Prep the Cauliflower: If using a fresh head, break it into florets and pulse in a food processor until it’s the size of rice grains. Don’t overdo it or you’ll get mush. If using frozen, thaw it first.
- Cook the Chicken: Heat a wok or big skillet with sesame oil over medium-high. Add cubed chicken and stir it around until it’s cooked through, about 4–5 minutes. I always make sure there’s a bit of browning—that’s flavor. Remove and set aside.
- Scramble the Eggs: Add the eggs right into the hot wok. Quick scramble for about a minute. Out they go, onto the plate with the chicken.
- Sauté the Aromatics and Veggies: More sesame oil in the wok. In go onions until they soften. Add garlic, ginger, and carrots. Cook a few minutes until fragrant and tender.
- Add Cauliflower Rice and Peas: Toss them in, stir everything around, and let the cauliflower cook a couple of minutes. It should still have a bit of bite—not mushy.
- Season: Pour in tamari or soy sauce and sriracha to taste. Mix well and let the flavors come together.
- Finish with Chicken and Egg: Return them to the wok, stir to combine, and warm everything through. Top with green onions and sesame seeds if you like.
It goes fast, so I always get my ingredients chopped and ready before I turn on the heat. Otherwise, you’ll be playing catch-up.
Leftovers: How I Store Them
I pop any leftover fried rice into an airtight container and keep it in the fridge for up to three days. When reheating, I sprinkle a little water on top before microwaving or reheating on the stove. It keeps the cauliflower from drying out too much.
I’ll sometimes toss in a splash of soy sauce when reheating if it needs a bit more flavor.
Freezing Tips for Later Meals
If I want to stock the freezer, I cool the cooked rice fully, then pack it into freezer bags (I flatten them to save space). It freezes for up to three months.
When I want a quick meal, I thaw it in the fridge overnight or just dump it frozen into a hot pan with a little oil and sauté until it’s heated through. Super convenient for busy weeks.
What I Like to Serve Alongside
I often make this fried rice the star of the meal, but sometimes I’ll add simple sides to round it out:
- Quick cucumber salad with a splash of rice vinegar
- Crisp Asian-style slaw for crunch
- Thai iced coffee for a treat
- Grilled chicken wings if I’m feeding a crowd
- A fresh mango salad if I’m feeling fancy
Honestly, it’s pretty satisfying all on its own. I’ve eaten big bowls of it for lunch and dinner and never felt deprived.
Cauliflower Chicken Fried Rice
Who says healthy can’t be crave-worthy? This quick cauliflower chicken fried rice comes together in just 15 minutes, packed with protein, loaded with veggies, and perfect for those busy weeknights when takeout is calling your name—but your body wants something better.
Ingredients
- 2 tbsp sesame oil, divided
- 1 lb boneless, skinless chicken breast, diced into ½” cubes
- 1 small onion, finely chopped
- 3 medium carrots, diced (about 2 cups)
- 2 garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 2 large eggs, lightly beaten
- 1 head of cauliflower, pulsed into “rice” (approx. 4 cups)
- 1 cup frozen peas
- ⅓ cup low-sodium soy sauce or tamari
- 1–2 tsp sriracha, to taste
- Green onions, sliced thin (for garnish)
- Sesame seeds, for garnish
Instructions
- Prep the Base: Start by pulsing the cauliflower florets in a food processor until they resemble grains of rice. Set it aside.
- Sear the Chicken: Warm up a large skillet or wok over medium-high heat and add 1 tablespoon of sesame oil. Toss in the cubed chicken and sauté for 4–5 minutes until golden and cooked through. Transfer to a plate and set aside.
- Scramble the Eggs: In the same pan, pour in the beaten eggs and stir until just set, about a minute. Remove them and add them to the plate with the chicken.
- Sauté the Veggies: Add the remaining sesame oil to the pan. Toss in the onion and cook for 2 minutes until soft. Then stir in the garlic, ginger, and carrots. Let them cook for another 4–5 minutes until they begin to soften.
- Bring It Together: Add the cauliflower rice, peas, soy sauce, and sriracha. Stir everything well and cook for 2–3 minutes until heated through.
- Final Touch: Return the cooked chicken and eggs to the pan. Mix everything together until well combined and warm.
- Garnish & Serve: Finish with a sprinkle of sesame seeds and sliced green onions for a pop of color and crunch.
Nutrition Information
Yield
7Serving Size
1Amount Per Serving Calories 282Total Fat 10gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 7gCholesterol 108mgSodium 923mgCarbohydrates 20gFiber 5gSugar 6gProtein 28g
Dinnerfocus.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
My Final Thoughts
This cauliflower chicken fried rice is a weeknight staple in my kitchen. It’s fast, tasty, and flexible enough to adapt to what you have on hand. I love that it gives you all the takeout vibes without leaving you in a carb coma afterward.
If you’re looking for a meal that comes together quickly, pleases picky eaters, and makes you feel like you cooked something special—this one’s worth adding to your regular rotation.
Try other Cauliflower recipes:
