This Cauliflower Chicken Fried Rice is a healthy and delicious twist on a classic takeout favorite! Imagine tender chicken, fluffy cauliflower rice, and colorful vegetables, all stir-fried together in a savory sauce. This recipe is ready in just 30 minutes, making it a fantastic option for busy weeknights when you’re craving a satisfying and nutritious meal.
Why You’ll Love This Recipe
- Healthy and Flavorful: This recipe uses cauliflower rice as a low-carb and healthy alternative to traditional rice. It’s packed with vegetables and lean protein, making it a nutritious and satisfying choice.
- Quick and Easy: Perfect for busy weeknights, this recipe comes together in a flash with minimal ingredients and simple steps.
- Versatile: Serve this fried rice as a main course or a side dish. You can also customize it with your favorite vegetables or protein.
- Family-Friendly: This dish is a great way to get your family to eat their vegetables! It’s packed with flavor and sure to please even picky eaters.
Ingredients
- Cauliflower: Riced cauliflower forms the base of this healthy fried rice. You can use fresh cauliflower or pre-riced cauliflower.
- Unsalted butter: Adds richness and flavor to the dish.
- Boneless, skinless chicken breast: Cut into bite-sized pieces for quick cooking.
- Sea salt: Enhances the flavor of the chicken and vegetables.
- Black pepper: Adds a touch of heat.
- Onion: Finely diced and adds a savory base and sweetness.
- Garlic: Minced and adds a fragrant and savory kick.
- Carrots (optional): Diced and adds color, sweetness, and nutrition.
- Green peas (optional): Fresh or frozen, they add sweetness and texture.
- Eggs: Adds protein and richness to the dish.
- Coconut aminos: A flavorful and healthier alternative to soy sauce.
- Toasted sesame oil: Adds a nutty aroma and flavor.
- Green onions: Chopped and adds a fresh onion flavor and a pop of color.
Note: For exact measurements, see the recipe card below!
How to Make Cauliflower Chicken Fried Rice
Step 1: Rice the Cauliflower
If using fresh cauliflower, remove the leaves and stems. Rice the cauliflower using a food processor with a grating attachment or a box grater. If using pre-riced cauliflower, you can skip this step.
Step 2: Cook the Chicken
Heat 1 tablespoon of butter in a large skillet or wok over medium heat. Add the chicken pieces and season with salt and pepper. Sauté until cooked through, about 5-6 minutes. Transfer the cooked chicken to a plate and set aside.
Step 3: Sauté the Vegetables
Return the pan to medium-high heat and add the remaining butter. Add the onion, garlic, and carrots (if using). Sauté for 4-5 minutes, or until the onions are translucent and the carrots have softened slightly. Add the peas (if using) and sauté for one more minute.
Step 4: Scramble the Eggs
Whisk the eggs in a small bowl. Push the vegetables to the side of the pan and pour the eggs into the center. Cook, stirring gently, until the eggs are barely scrambled.
Step 5: Finish and Serve
Add the cauliflower rice and cooked chicken to the pan. Sauté for 5 minutes, or until the cauliflower is tender but not mushy. Remove from the heat and stir in the coconut aminos, sesame oil, and chopped green onions. Season with additional salt and pepper to taste. Serve immediately.
Pro Tips for Making the Recipe
- Use fresh ingredients: For the best flavor, use fresh vegetables and high-quality chicken.
- Don’t overcrowd the pan: Overcrowding the pan will prevent the ingredients from browning properly. Cook in batches if needed.
- Adjust the cooking time: The cooking time for the vegetables may vary depending on your stovetop and the size of your vegetables.
- Customize the flavors: Feel free to add other vegetables, such as broccoli florets, mushrooms, or snap peas. You can also adjust the amount of seasoning to your liking.
How to Serve
This Cauliflower Chicken Fried Rice is delicious as a main course or a side dish:
- Main Course: Serve it as a light and healthy main course with a side salad or your favorite vegetables.
- Side Dish: Pair it with grilled meats, fish, or tofu for a complete and satisfying meal.
- Lunch or Meal Prep: This fried rice is great for meal prepping or packing for lunch.
Make Ahead and Storage
This Cauliflower Chicken Fried Rice is best enjoyed fresh, but you can also prepare components ahead of time or store leftovers for later.
Storing Leftovers
Store leftover fried rice in an airtight container in the refrigerator for up to 2 days.
Freezing
Freezing is not recommended, as the cauliflower may become mushy upon thawing.
Reheating
Reheat gently in the microwave or on the stovetop over low heat until warmed through.
FAQs
1. Can I use frozen riced cauliflower? Yes, you can! Thaw the frozen cauliflower rice completely before using.
2. Can I use a different type of protein? Absolutely! Shrimp, tofu, or even ground meat would be delicious substitutes for chicken.
3. Can I make this recipe without oil? Yes, you can! You can use a small amount of water or broth to stir-fry the vegetables instead of oil.
4. Can I add other seasonings to the fried rice? Definitely! Feel free to experiment with your favorite seasonings, such as soy sauce, oyster sauce, or chili garlic sauce.
This Cauliflower Chicken Fried Rice Recipe is a quick, easy, and delicious way to enjoy a healthy and flavorful meal. With its simple preparation, versatile ingredients, and satisfying flavors, it’s a recipe you’ll want to make again and again!
PrintCauliflower Chicken Fried Rice Recipe (30 Min!)
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stir-fry
- Cuisine: Asian-Inspired
Description
This Cauliflower Chicken Fried Rice is a healthy and delicious alternative to traditional fried rice! Cauliflower rice is stir-fried with tender chicken, colorful vegetables, and a flavorful sauce for a quick and satisfying meal. Ready in just 30 minutes, it’s perfect for a weeknight dinner or meal prep.
Ingredients
- 1 medium head cauliflower (or 4 cups riced cauliflower)
- 2 tablespoons unsalted butter
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 medium onion, finely diced
- 2 cloves garlic, minced
- 1/4 cup carrots, diced (optional)
- 1/4 cup green peas (optional, fresh or frozen)
- 2 large eggs
- 2 tablespoons coconut aminos
- 1 teaspoon toasted sesame oil
- 3 medium green onions, chopped
Instructions
- Rice Cauliflower: If using a whole cauliflower head, remove leaves and stems. Rice the cauliflower using a food processor with a grating attachment or a box grater.
- Cook Chicken: Heat 1 tablespoon butter in a large skillet over medium heat. Add chicken, season with salt and pepper, and sauté until cooked through. Remove chicken and set aside.
- Sauté Vegetables: Add remaining butter to the skillet. Sauté onion, garlic, and carrots (if using) until softened. Add peas and cook for 1 minute.
- Scramble Eggs: Whisk eggs in a bowl. Push vegetables to the side of the skillet and add eggs to the center. Cook until barely scrambled.
- Stir-fry Cauliflower Rice: Add cauliflower rice and cooked chicken to the skillet. Sauté for 5 minutes, or until cauliflower is tender.
- Finish and Serve: Remove from heat. Stir in coconut aminos, sesame oil, and green onions. Season with additional salt and pepper to taste.
Notes
- You can use store-bought riced cauliflower for convenience.
- If you don’t have coconut aminos, you can substitute with low-sodium soy sauce or tamari.
- For a vegetarian version, omit the chicken and use vegetable broth instead of coconut aminos.
Nutrition
- Serving Size: 1 ½ cups
- Calories: 300
- Sugar: 5g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 7g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 100mg
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