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Cauliflower Chicken Fried Rice

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Cauliflower fried rice with chicken is the perfect alternative to ordering takeout. A lower carb and healthier version, that still taste absolutely mouthwatering. This cauliflower fried recipe is easy, fast, and a great way to keep you on track.

As you all may know, I have been following the keto diet for a while now, with good results. Cauliflower is one versatile ingredient that is approved on the keto diet. Now, even if you are not keto, you can still opt for this lower carb version to a fried rice.

image of chicken fried cauliflower rice in a white bowl with blue trim, placed on a blue tablecloth with a second bowl of chicken fried cauliflower rice in the background.

Plus cauliflower if full of nutrients and vitamins so you can’t complain about that aspect. It is full of vitamin C, wonderful for bone health, detoxing, and even an immune booster. Those are just a few reasons why I am always reaching for this hearty veggie to implement into our meals.

How to Make Cauliflower Fried Rice

Whether you buy a bag of frozen or fresh cauliflower rice or use a head of cauliflower and toss in the food processor the choice is yours. Sometimes I make my own from scratch, and if I am in a time crunch I go for convenience.

Once you choose which route to go for your rice, then you add in your veggies and of course chicken. Follow my directions below to get that restaurant quality flavor right in your own kitchen.

How Do You Make A Tasty Cauliflower Fried Rice

It is all about layering those ingredients into your dish. Some may think plain cauliflower rice is bland, but to me, that is how it is with any type of rice. But when you add in chicken, veggies, and sauce, it creates layers of flavors that really make a tasty cauliflower fried rice. I love this recipe, it is my go-to!

Image of the ingredients to make cauliflower chicken fried rice. Eggs, garlic, tamari, sesame oil, cauliflower, chicken, peas and carrots, oil on a table with blue tablecloth.

Can You Make Cauliflower Rice Without A Food Processor

Yes! Use your blender on the pulse setting or even use an old-school cheese grater. It will take more time but you will still get that rice texture by grating it by hand. With your blender just pulse until it resembles a rice texture as you would do in a food processor.

Can You Freeze Cauliflower Rice

Yes. Say you make your own or buy a bag and don’t think you will use it all for this recipe. Just make sure to dry your rice as good as you can and then seal properly and freeze. It can last 3-6 months when put in the freezer properly.

This is such an easy recipe for a quick weeknight meal. We love the idea of a fried rice, and I love incorporating a healthier version to help keep us on track. You won’t even miss the empty carbs. Add some low sodium soy sauce over the top and you have a wonderful dish to serve up for family and friends.

Have you ever made or tried a cauliflower fried rice before?

Cauliflower Chicken Fried Rice
Yield: 6 Servings

Cauliflower Chicken Fried Rice

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes


  • 1 medium head cauliflower, stem removed
  • 3 teaspoons olive oil
  • 2 large eggs, lightly beaten 
  • 3 cloves garlic, minced 
  • 2 tablespoons fresh ginger, grated 
  • 1 cup frozen mixed peas and carrots, thawed 
  • 1/4 cup diced onions
  • 1/4 cup plus 2 tablespoons soy sauce
  • 2 tablespoons sesame oil 
  • 2 cooked chicken breasts, diced


  1. Cut the cauliflower into chunks. 
  2. Rice the cauliflower in a blender until coarse in texture, like rice. 
  3. This recipe uses about 4 cups of cauliflower rice. If you have extra it freezes beautifully. 
  4. Heat a wok or large skillet over medium-high heat. 
  5. Add 1 tablespoon of the olive oil and allow to heat. 
  6. Scramble the eggs and set aside. 
  7. Add in remaining olive oil, allow to heat. 
  8. Add the garlic and ginger and cook, stirring constantly, about 1 minute. 
  9. Add the peas and carrots, onions, and cauliflower. 
  10. Stir-fry until the vegetables are tender, about 5 minutes. 
  11. While vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. 
  12. Cook an additional minute or 2. 
  13. Stir the cooked eggs back into the mixture. 
  14. Serve with optional siracha and additional soy sauce. 

Nutrition Information



Serving Size


Amount Per Serving Calories 196Total Fat 10gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 8gCholesterol 96mgSodium 379mgCarbohydrates 9gFiber 3gSugar 4gProtein 18g

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