Chicken Cauliflower Fried Rice

This Chicken Cauliflower Fried Rice is a healthier alternative to classic fried rice. Made with chicken, cauliflower rice, and fresh vegetables, it’s a delicious dinner the whole family will love.

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a bowl of chicken cauliflower fried rice.

Healthy dinner recipes like this Cauliflower Chicken Fried Rice are what I like to put on the table. Delicious flavors, protein, and veggies all in one bowl. If you are into cauliflower check out this Keto Cheeseburger Casserole which features a cheesy mashed cauliflower base. Yum! Check out all of our Healthy Main Dishes for inspiration.

IN THIS POST: Everything you need to make Chicken Cauliflower Fried Rice

a bowl of chicken cauliflower fried rice.

Ingredients for this recipe

  • cauliflower *or use already riced cauliflower*
  • toasted sesame oil
  • eggs  – organic free range
  • garlic – fresh cloves, minced
  • onion, carrots, celery, red bell pepper – all chopped 
  • chives –  green onions or snow peas work too for a nice pop of green 
  • sea salt and pepper
  • coconut aminos – you can also use tamari or soy sauce but watch the label for a gluten-free variety 
  • cooked chicken breast  – cut into cubes

Instructions

Start by cutting the cauliflower into florets. Use a sharp knife and slice the florets from the core.

cauliflower florets being chopped on a cutting board.

Next, working in batches, pulse the florets in a food processor until they resemble the size and shape of traditional rice.

riced cauliflower in a bowl.

Then, set a large skillet over medium heat and add a tablespoon of toasted sesame oil. Once it has warmed, scramble the eggs in the skillet.

Once they are cooked, transfer them to a chopping board and give them a quick, rough chop, and set them aside.

scrambled eggs in a pan.

Next, wipe out the pan, add another tablespoon of the toasted sesame oil, and return the skillet to medium heat.

Stir-fry the onion, carrots, celery, and bell peppers until crisp-tender, then add the garlic and stir for another minute.

a pan with sauteed veggies.

Add the riced cauliflower and stir very well.

Lower the heat to medium-low, cover the skillet and cook until the cauliflower is tender.

a pan with sauteed veggies and cauliflower rice.

Finally, uncover the skillet and stir in the chopped eggs, chives, bite-sized pieces of chicken, and coconut aminos into the cauliflower mixture.

chicken cauliflower fried rice in a pan.

Serve warm and pat yourself on the back for skipping the takeout – and the carbs!

This high-protein keto recipe tastes just as delicious.

a bowl of chicken cauliflower fried rice.

FAQs, Tips, and Substitutions

  • Does cauliflower actually taste like rice? Not exactly, but it does take on the flavor of your other ingredients and seasonings which is perfect with this recipe.
  • Store any leftovers in the fridge in an airtight container for up to 2 days. This dish reheats really well so enjoy the leftovers for lunch the next day.
  • If you don’t have a food processor a box grater also works for making the cauliflower rice.
  • TIP! Save the steps of cutting and processing the cauliflower florets into rice by purchasing pre-made cauliflower rice. It is available in most grocery stores in the produce section.
  • If you don’t have any leftover cooked chicken use rotisserie in this recipe.
  • Watching your salt intake? Try this homemade low-sodium soy sauce substitute recipe.

More low-carb recipes

**This recipe was originally posted on  May 4, 2015, updated on February 28, 2019, and updated again on March 19, 2023.**

If you’ve tried this keto cauliflower fried rice recipe, please rate it and let me know how it turned out by leaving me a comment below. I’m always interested in feedback!

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a bowl of chicken cauliflower fried rice.

Chicken Cauliflower Fried Rice

Sharon Rhodes
This Chicken Cauliflower Fried Rice is a healthier alternative to the classic. Made with chicken and fresh veggies, it’s a delicious dinner the whole family will love.
5 from 7 votes
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine American
Servings 4
Calories 292 kcal

Ingredients
  

  • 3 cups cauliflower rice *1 small head of cauliflower
  • 1 tbsp + 1 tsp. toasted sesame oil
  • 2 large eggs, beaten
  • 3 cloves garlic, minced
  • ½ cup diced onion
  • ¼ cup each of diced carrots, celery, and red bell pepper
  • 3 tbsp chopped chives
  • 3 tbsp coconut aminos *or soy sauce
  • 3 cups cooked and chopped chicken

Instructions
 

  • Cut the cauliflower into florets. Working in batches, pulse the florets in a food processor until they resemble the size of rice. Set aside.
  • In a large skillet heat 1 teaspoon of toasted sesame oil over medium heat. Scramble the eggs, then transfer them to a chopping board and give them a quick, rough chop. Set aside.
  • Wipe out the skillet, add a tablespoon of toasted sesame oil and return to the medium heat. Sauté the onion, carrots, celery, and peppers until crisp-tender, about 3-4 minutes.
  • Add the garlic and stir for another minute.
  • Add the cauliflower rice and stir very well. Lower the heat to medium-low, cover the skillet, and cook until the cauliflower is tender about 5-8 minutes.
  • Uncover the skillet and stir in the chopped eggs, chives, cooked chicken, and coconut aminos.
  • Serve warm.

Video

Notes

  • Store any leftovers in the fridge in an airtight container for up to 2 days. This dish reheats really well so enjoy the leftovers for lunch the next day.
  • If you don’t have a food processor a box grater also works for making the cauliflower rice.
  • TIP! Save the steps of cutting and processing the cauliflower florets into rice by purchasing pre-made cauliflower rice. It is available in most grocery stores in the produce section.
  • If you don’t have any leftover cooked chicken use rotisserie in this recipe.
  • Watching your salt intake? Try this homemade low-sodium soy sauce substitute recipe.

Nutrition

Calories: 292kcalCarbohydrates: 12gProtein: 38gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 171mgSodium: 406mgPotassium: 728mgFiber: 3gSugar: 4gVitamin A: 1576IUVitamin C: 62mgCalcium: 68mgIron: 2mg
Keyword cauliflower fried rice, chicken cauliflower fried rice
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14 Comments

  1. 5 stars
    My daughter is 12 and she and I don’t avoid carbs together, but try to limit them. This is a great side dish recipe for us! I used a lot of hot mustard on mine because I like it spicy, but she liked it straight from the pan!

  2. 5 stars
    I love fried rice and I’m always happy to find healthier options! This was fantastic! I will be making again!

  3. 5 stars
    This was such a delicious and easy side dish for our stir fry dinner tonight! It paired perfectly with our stir fry!

    1. You can totally skip the egg. Maybe add some nuts, like toasted cashews at the end for a little added fat and protein.

  4. I am looking forward to trying this recipe but was wondering how many servings it makes and the serving size?

    Thanks for a creative healthy recipe!

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