Easy Cauliflower Fried Rice With Chicken

This easy cauliflower fried rice with chicken is pretty much just chicken and veggies but way more fun. Made with frozen veggies and pre-riced cauliflower to save you time and arm strength.

This recipe makes 4 massive servings with 35 grams of protein each. It’s light on the calories but insanely filling. If you’re in a calorie deficit but like to eat a ton of food (like me), it’s a life saver.

Here’s everything you’ll need and how to make it.

What You’ll Need

Equipment

• Wok

Ingredients

• Chicken breast: Could use thighs or tenderloins too. Breast are the leanest.
• Vegetable oil: Has a neutral flavor and is perfect for high heat sautéing.
• Butter: Just a tbsp adds so much flavor.
• Salt and pepper
• White onion
• Garlic
• Frozen peas and carrots
• Frozen riced cauliflower: I like this kind.
• Eggs
• Soy sauce: I use reduced sodium.
• Sugar: Just a little to give it more depth. Makes it taste more like takeout.
• Sesame oil
• Green onion
• Sesame seeds: To garnish.

How To Make It

1. Cook the chicken: Trim any weird pieces off your chicken breasts and dice into bite sized pieces. Heat wok on medium high heat and add the oil. Once oil is hot, add the chicken, season with a big pinch salt and pepper, and fry until fully cooked. Remove from pan and set aside.
2. Cook the veg: Dice the white onion and mince the garlic. Add to the same pan still on medium high and cook until onion is soft/translucent (2-3 minutes). Add frozen peas and carrots, cooking for another minute, then add frozen cauliflower rice.
3. Add butter: Add the butter and cook until veggies have defrosted. Add another pinch salt/pepper and continue to cook the “rice” on high heat, stirring frequently so nothing burns. Cook for 6-8 minutes, depending on how frozen the cauliflower was.
4. Scramble the eggs: Slide everything to one side of the pan and add in the eggs. Season with salt and pepper and begin to scramble. Continue stirring until eggs are mostly cooked, then stir in with the rest.
5. Toss in the rest: Add the cooked chicken back in, as well as the soy sauce, sugar and sesame oil. Remove from heat and stir in the green onions. Serve with more green onion and sesame seeds and enjoy!

Tips

• Oyster sauce: If you like that rich earthy, salty, slightly sweet flavor, add a little of this.
• Choose your protein: Make this with shrimp, beef, steak, tofu, or whatever you love or have on hand.
• 1/2 rice 1/2 cauliflower: If you want this to be more similar to regular fried rice, use half day old cooked cold rice and half frozen cauliflower. That way you get the extra veggies plus the heartiness of the rice.

FAQs

• Why use both butter and oil?: Oil has a higher smoke point than butter, so it’s perfect for frying the chicken. The butter has significantly more flavor than the vegetable oil, so it’s perfect to use later to enhance the dish overall.
• What does the sugar do?: The sugar gives the flavor more depth and makes it taste more like takeout would. It contrasts with the saltiness, but doesn’t make it taste sweet. Feel free to leave it out if you’d like.
• Are frozen veggies as healthy as fresh?: I love frozen veggies because they’re just as healthy (sometimes even healthier) than fresh. They’re usually frozen after being picked at peak ripeness, helping to retain most of their nutrients. They’re also so convenient and usually cheaper.

To Store

Once cooled, store leftover fried cauliflower rice in an airtight container in the fridge up to 4 days. Reheat in the microwave or on a hot pan with a little splash of chicken broth.

You’ll Also Love

• Healthy air fryer orange chicken
• Healthy egg roll bowl
• Turkey meatballs with pineapple teriyaki sauce
• 20 minute pineapple chicken stir fry

Lastly, please be sure to leave a rating and review down at the bottom if you try this easy cauliflower fried rice with chicken! ♡

Easy Cauliflower Fried Rice With Chicken

5 from 1 vote

This Chinese-inspired cauliflower fried rice with chicken is pretty much just chicken and veggies but way more fun. It's so delicious and packed with protein to keep you full.

Print Recipe Pin Recipe

Prep Time:10 minutes mins

Cook Time:20 minutes mins

Course: Main Course

Cuisine: Chinese

Servings: 4

Calories: 329kcal

Equipment

• Wok

Ingredients

• 1 lb chicken breast (16 oz) diced into bite sized pieces
• 1 tbsp vegetable oil (14 g)
• salt and pepper to taste
• 1/2 small white onion (100 g) chopped
• 3 cloves garlic minced
• 2 cups frozen peas and carrots (255 g)
• 2 10oz bags frozen riced cauliflower (510 g)
• 1 tbsp butter (14 g)
• 2 large eggs
• 3-4 tbsp low sodium soy sauce (45-60 g)
• 1 tsp sugar (4 g)
• 1 tsp sesame oil (5 g)
• small handful green onion thinly sliced
• more green onion and sesame seeds optional, to garnish

Instructions

• Heat wok on medium high and add oil. Once oil is hot, add chicken and fry, seasoning with a big pinch salt and pepper. Fully cook chicken (about 6 minutes) then remove from pan and set aside.
• Add onion and garlic to the same pan and cook until soft and fragrant (about 3 minutes). Add frozen peas and carrots, cooking for another minute or two.
• Add frozen riced cauliflower and butter, cooking until defrosted. Add another pinch salt and pepper and cook on high heat, stirring frequently so nothing burns (about 6-8 min, depending on how frozen veggies were).
• Scoot everything to one side of the pan and add the eggs. Season with salt and pepper and scramble until mostly cooked, then stir them into the rest.
• Add the cooked chicken back in along with the soy sauce, sugar and sesame oil and cook for just 1-2 more minutes. Remove from heat and stir in the green onion. Serve with more green onion and sesame seeds and enjoy!

Notes

• Oyster sauce: If you like that rich earthy, salty, slightly sweet flavor, add a little of this.
• Choose your protein: Make this with shrimp, beef, steak, tofu, whatever you love or have on hand.

Nutrition

Serving: 289g | Calories: 329kcal | Carbohydrates: 19.1g | Protein: 35.3g | Fat: 13.1g | Fiber: 5.8g

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