Chicken Cauliflower Fried Rice

By Rena |

Tender chicken breasts are cooked in savory ingredients such as frozen cauliflower rice, coconut aminos, green onions, crunchy carrots, and garlic until perfectly juicy. This low-carb, keto cauliflower rice with chicken is great for meal prep and such a delicious fried rice recipe!

skillet with chicken and fried rice ingredients like cauliflower rice

Made within minutes in a skillet on the stovetop, this recipe for healthy, chicken, and cauliflower stir-fried rice is an easy low-carb dinner recipe the whole family will love! Moist chicken and cauliflower rice are cooked with aromatic spices like cumin and turmeric powder to create the most flavorful fried rice.

Boneless and skinless chicken breasts are what we like to use for this healthy chicken stir-fried rice but chicken thighs or tenders will work, too. Frozen cauliflower rice with chicken is an easy keto recipe that is full of delicious classic flavors thanks to fresh green onions, green sweet peas, scrambled eggs, and nutty sesame seeds.

This recipe is ready in 30 minutes for a simple family dinner at home. Serve this easy and healthy stir fry recipe whenever you are craving your favorite Asian-style dishes. We go back and forth between this yummy, teriyaki chicken stir fry with vegetables, tender, shrimp cauliflower rice, and this sweet and sour veggie stir fry–there are so many great healthy options for quick and easy dinners.

close view of chicken fried rice with cauliflower and veggies

WHY THIS CHICKEN AND CAULIFLOWER STIR fried RECIPE IS THE BEST

  • Quick and Satisfying: Ready in the skillet in less than 30 minutes, this tasty chicken cauliflower fried rice recipe is one of the best recipes because it easily comes together! This recipe is fitting for those nights when you need to get dinner on the table in a short amount of time after those busy work days.
  • Healthy and Flavorful: Lean boneless and skinless chicken breasts are cooked until perfectly savory and tender with fresh aromatic vegetables and frozen cauliflower rice. Low-sodium coconut aminos are simmered with bold veggie flavors and mixed with fragrant warm spices.
  • Perfect for Meal Prep: Prep a large pan of this easy chicken dinner recipe on the stovetop and serve the leftovers in reusable containers in the refrigerator. The leftovers for this healthy cauliflower rice are even more delicious and perfect for reheating during weekday or weekend lunches or dinners.
  • Flexible: Don’t have chicken? Substitute your favorite protein in this chicken cauliflower fried rice. Shrimp, tofu, extra veggies, beans, and more will work in place of the chicken breasts.

close up top view of chicken fried rice in a silver pan

INGREDIENTS FOR HEALTHY CHICKEN WITH CAULIFLOWER RICE

  • Vegetable oil: Avocado is a great neutral oil to use with a high smoke point. This vegetable oil is high in healthy omega-3s which are healthy fats that are great for your skin, hair, and body. Olive oil is another great option to use.
  • Chicken breasts: Two boneless and skinless chicken breasts are chopped into small bite-sized pieces and cooked until just right with the perfect amount of savory flavors. Chicken thighs are great if you want juicier and more tender chicken but keep in mind they take longer to cook.
  • Spices: Aromatic turmeric and ginger are cooked with the chicken and gives it a perfectly seasoned flavor that is classic and earthy.
  • Salt and pepper: Kosher sea salt and freshly cracked pepper are a classic blend of flavors that give this chicken and cauliflower stir fry rice recipe plenty of depth and yummy qualities.
  • Eggs: Two eggs are scrambled in the same skillet as the stir fry and mixed throughout the cauliflower rice to create a classic traditional stir fry-style recipe.
  • Coconut aminos: Rather than using soy sauce that is high in sodium levels, sugar, gluten, and carbs, we like to use coconut aminos because they are just as flavoful if not even more delicious. You can find coconut aminos in the sauce aisle.

Veggies

  • Onion: One onion is diced and cooked until fragrant to give this healthy stir fry recipe all the extra flavor it needs. Any kind of onion will work but we like to use yellow or white fresh onions.
  • Carrots: Crunchy orange carrots are diced and interwoven throughout the medley of cauliflower rice and veggies. The fresh carrots provide enough fresh crunch to the cauliflower rice.
  • Fresh garlic: Bold and savory fresh garlic is minced and cooked in this stir fry recipe to give in homely flavors and fragrances. We love to use as much garlic as possible in our recipes. In a pinch, ground garlic will work for this cauliflower chicken recipe.
  • Frozen peas: Green peas are a little bit of sweet and round all of the savory ingredients in this stir fry. If you do not have frozen peas, then canned or fresh peas will work.
  • Frozen cauliflower rice: A bag of frozen cauliflower rice is easy to use and is cooked within minutes. You can make your own cauliflower rice with a food processor, box grater, or chopped up fresh cauliflower into tiny pieces.

Garnishments

  • Green onions: Fresh green onions are used as garnishments for this yummy cauliflower fried rice recipe. You can leave the onions off if you would like.
  • Sesame seeds: Black or white sesame seeds are great for this easy stir fry. The sesame seeds provide extra flavor and a hint of nuttiness that is unique and subtle.
eggs, turmeric, ginger, peas, cauliflower rice, carrots, green onions, coconut aminos, oil, salt, pepper, chicken, carrots, garlic, onion, sesame seeds

HOW TO MAKE LOW CARB CHICKEN CAULIFLOWER FRIED RICE

  • Cook the chicken: First, heat some of the avocado oil in a large pan over medium heat. Add the bite-sized chicken breasts and be sure to place them in an even layer into the wok or pan so they cook evenly. Cook the chicken until no longer pink.
  • Season with flavor: Next, season the cooked chicken with the spices such as ginger, turmeric, sea salt, and pepper. Mix until the chicken is combined with the seasoning and a golden color. Remove the chicken from the heat.
  • Soften the vegetables: In the same skillet you cooked the chicken in, heat the remaining vegetable oil. Add the diced onion and carrots to the heated oil and cook until softened and fragrant. Be sure not to overcook the veggies or they will be soggy. Next, stir in the garlic, peas, and frozen cauliflower rice.
  • Combine: Stir everything with a spoon over low heat until well combined. If you have a big enough pan, then you can move the cauliflower rice to one side and cook the eggs on the other side.
  • Cook the eggs: Crack the eggs into the skillet and scramble until light and fluffy.
  • Add chicken back to pan: Finally, stir everything in the pan together with a wooden spoon or spatula. Add the cooked chicken back to the skilet along with the coconut aminos. Stir until combined.
  • Serve: Serve the cooked cauliflower rice with chicken along with fresh green onions and sesame seeds. Enjoy warm! Store any leftovers in the refrigerator.

cooked chicken in pan
sliced carrots and peas in skillet

FREQUENTLY ASKED QUESTIONS

How do you make cauliflower fried rice taste better?

Be sure to season the chicken well enough with salt and pepper while cooking it in the pan with the other spices. Avoid over-cooking the chicken by cooking it until no longer pink. Frozen peas are best because they stay crunchy and fresh.

Is cauliflower rice healthier than regular white rice?

Yes, cauliflower rice is healthier than regular white rice such as jasmine or basmati because it contains a high amount of fiber and low carbohydrates. Cauliflower is a dense veggie that is loaded with nutrients and powerhouse ingredients.

How do you make cauliflower fried rice not soggy?

To avoid soggy cauliflower rice, you will want to make sure to cook the cauliflower rice in the skillet for about three minutes with just a small amount of oil or butter. If you overcook the cauliflower rice, then it will become soggy and too soft.

Should I defrost cauliflower rice?

You do not have to worry about defrosting frozen cauliflower rice. Cook it directly from the freezer!

pan with chicken cauliflower fried rice and veggies

RECIPE TIPS AND SUBSTITUTIONS

  • If you are not avoiding a low carb or low sodium diet, then soy sauce will work in place of the coconut aminos.
  • Instead of cauliflower rice, regular stovetop rice will work. Cauliflower rice is healthier and rich with nutrients.
  • Add extra veggies like green beans, snow peas, corn, bell peppers, edamame, mushrooms, etc.
  • For more flavor, add homemade or storebought teriyaki sauce.
  • Instead of chicken, either shrimp, fish, crispy tofu, or beef will work.
  • Store the leftovers in the refrigerator in an airtight container for four days. Reheat any leftovers in the microwave in a microwaveable save bowl or on the stovetop in a skillet.
skillet with chicken fried rice and cauliflower with veggies

WHAT TO SERVE THIS RECIPE WITH

Easy Homemade Vegetable Soup

Vegetable Minestrone Soup Recipe

Garlic Roasted Broccolini

Healthy Garlic Oven-Roasted Mushrooms

Herbed Garlic Potatoes

Oven Roasted Veggies

top view of stainless steel pan with chicken cauliflower fried rice

OTHER SIMILAR RECIPES YOU WILL ENJOY

healthy cauliflower fried rice with chicken and vegetables

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close up top view of chicken fried rice in a silver pan

Healthy Chicken Cauliflower Fried Rice Recipe

Tender chicken breasts are cooked in savory ingredients such as frozen cauliflower rice, coconut aminos, green onions, crunchy carrots, and garlic until perfectly juicy. This low-carb, keto cauliflower rice with chicken is great for meal prep and such a delicious fried rice recipe!
4 from 2 votes
Print Pin Rate
Course: Gluten-Free, Main Course
Cuisine: American, Chinese
Diet: Gluten Free, Low Calorie, Low Fat
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 30 minutes
Servings: 6 people
Calories: 224kcal
Author: Rena

Ingredients

  • 2 tablespoons avocado oil divided; other neutral vegetable oil
  • 2 chicken breasts boneless and skinless; cut into bite-sized pieces
  • 1 teaspoon ground cumin
  • ½ teaspoon turmeric powder
  • Salt and black pepper to taste
  • 1 onion yellow or white; diced
  • 2 carrots diced; three small or two medium
  • 3-4 garlic cloves chopped
  • 1 cup frozen peas
  • 4 cups cauliflower rice frozen
  • 2 large eggs
  • 2 tablespoons coconut aminos
  • 2-3 green onions sliced
  • 2 teaspoons sesame seeds

Instructions

  • Heat half of the oil in a large skillet or wok over medium heat. Add the chicken breast and arrange in a single layer.
  • Cook undisturbed until almost all pieces are no longer pink. Sprinkle it with cumin, turmeric, salt, and pepper and stir. Continue to cook for 3-4 minutes more, or until cooked through and golden. Set aside.
  • To the same skillet add the remaining oil. Saute the onion and carrots until they begin to soften. Stir in the garlic, peas, and cauliflower rice.
  • Cook, stirring frequently, until the cauliflower rice is tender, around 5-7 minutes. If the dimension of the pan allows, bring the cauliflower rice to one side of the pan; alternatively, you can remove some and place them on the same plate with the cooked chicken.
  • Pour in the beaten eggs and cook until scrambled, then stir everything together.
  • Return the cooked chicken back to the skillet and stir with the cauliflower rice.
  • Top with green onions and sesame seeds.

Notes

  • If you are not avoiding a low carb or low sodium diet, then soy sauce will work in place of the coconut aminos.
  • Instead of cauliflower rice, regular stovetop rice will work. Cauliflower rice is healthier and rich with nutrients.
  • Add extra veggies like green beans, snow peas, corn, bell peppers, edamame, mushrooms, etc.
  • For more flavor, add homemade or storebought teriyaki sauce.
  • Instead of chicken, either shrimp, fish, crispy tofu, or beef will work.
  • Store the leftovers in the refrigerator in an airtight container for four days. Reheat any leftovers in the microwave in a microwaveable save bowl or on the stovetop in a skillet.

Nutrition

Calories: 224kcal | Carbohydrates: 15g | Protein: 22g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 103mg | Sodium: 271mg | Potassium: 799mg | Fiber: 5g | Sugar: 5g | Vitamin A: 3728IU | Vitamin C: 66mg | Calcium: 68mg | Iron: 2mg
Tried this Recipe? Tag me Today!Mention @HealthyFitnessMeals or tag #HealthyFitnessMeals!

top view cauliflower fried rice in a silver stainless steel pan

Reader Interactions

Comments

    • greg says

      that’s on you. add more flavor:
      teriyaki, red chili flakes, parmesan, miso, dijon mustard, anything really

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