This chicken fried cauliflower rice is a quick, healthy dinner ready in 20 minutes. Better than takeout, low carb, paleo and packed with flavor! Perfect for weeknights and meal prep plus the leftovers make a great lunch!
If you’re looking for a quick, healthy dinner that tastes just as good as takeout, this chicken fried cauliflower rice is the recipe you need to make!
It’s full of flavor with perfectly seasoned chicken, garlic, and ginger, and comes together in just one pan in under 20 minutes!
There’s no marinade required, and the cauliflower rice cooks up tender with the perfect texture that’s never soggy.
Whether you’re looking for a low carb chicken fried rice, a paleo friendly dinner, or just an easy, flavor packed weeknight meal, this recipe checks all the boxes!
Why This Chicken Fried Cauliflower Rice Is Better Than Takeout
This recipe is designed to be faster, lighter, and just as satisfying as classic takeout fried rice.
- Ready in just 20 minutes
- Made in one pan
- No marinade needed
- Lower in carbs and calories
- Packed with flavor from garlic, ginger, and a simple savory sauce
Cutting the chicken into small pieces allows it to cook quickly and develop flavor right in the pan, making this an easy, no-fuss dinner!
Ingredients for Chicken Fried Cauliflower Rice
This recipe uses minimal ingredients so it’s just as easy to shop for as it is to cook! I always use frozen cauliflower rice and thaw it first. Convenience is everything in my busy life! You can use fresh or frozen for this recipe, whichever you prefer!
Here’s everything you’ll need to prepare this healthy fried cauliflower rice:
Sauce:
- coconut aminos
- toasted sesame oil
- rice vinegar
- honey (optional)
Chicken:
- boneless skinless chicken thighs
- salt and pepper
- garlic powder
- ground ginger
Fried Rice:
- avocado oil or olive oil
- riced cauliflower, fresh or frozen
- eggs
- diced carrots
- frozen peas
- green onions
- fresh garlic and ginger
How to Make Chicken Fried Cauliflower Rice (Step-by-Step)
In a bowl, toss the chicken with salt, pepper, garlic powder, ginger, and paprika. In a small bowl, combine the sauce ingredients and set aside.
Heat 1 tablespoon oil in a large non stick skillet over medium-high heat.
Add the chicken in a single layer and cook undisturbed for 2-3 minutes to brown. Stir and continue cooking another 3-4 minutes until golden and cooked through. Remove from the skillet to a plate and set aside.
Pour the eggs into the same skillet and scramble quickly, then remove and set aside with the chicken.
Add the remaining 1/2 tablespoon of oil and In the same pan, add the garlic and ginger. Cook 30 seconds, stirring until fragrant.
Add the peas and carrots to the skillet, sprinkle with a bit of salt and pepper, and cook for 30 seconds with the garlic and ginger. Then add the cauliflower and cook over medium-high heat for 4-5 minutes, stirring occasionally.
Return chicken and eggs to the pan. Pour in sauce and toss everything together over high heat for 1-2 minutes.
Stir in green onions, taste and season with any additional salt and pepper. Serve hot and enjoy!
How to Keep Cauliflower Rice from Getting Soggy
Getting the right texture is key for cauliflower fried rice!
To avoid soggy cauliflower rice:
- Cook over medium-high heat
- Don’t cover the pan
- Avoid overcrowding
- Use fresh cauliflower rice or squeeze out the moisture from thawed frozen cauliflower rice
These simple steps help create a texture that’s closer to traditional fried rice!
Is Chicken Fried Cauliflower Rice Healthy?
Yes, this is a healthier version of classic chicken fried rice.
It’s naturally lower in carbs since it uses cauliflower rice instead of white rice, and it’s made with simple, whole ingredients.
It’s also gluten-free, paleo and can be made keto and Whole30 as well!
Can I Use Chicken Breast Instead of Thighs?
You can use chicken breast if you prefer a leaner option. I’m a big fan of the thighs for their juiciness and flavor. They don’t dry out!
If using breasts, be extra careful not to overcook, as chicken breasts dry out more quickly than thighs. Cutting it into small, even pieces helps it cook faster and stay tender.
What’s the Best Sauce for Chicken Fried Cauliflower Rice?
A simple combination of coconut aminos, sesame oil, and a touch of vinegar creates a balanced, savory flavor.
You can also add a small amount of honey for sweetness or adjust the saltiness to taste.
Variations and Add-Ins
This recipe is easy to customize based on what you have:
- Add diced bell peppers, broccoli, or mushrooms
- Swap chicken for shrimp or pork
- Add chili garlic sauce or sriracha for heat
- Top with sesame seeds or extra green onions
Frequently Asked Questions
Can you make chicken fried rice with cauliflower rice?
Yes, cauliflower rice is the perfect low carb substitute for traditional rice and works well in fried rice recipes when cooked properly.
Why is my cauliflower fried rice mushy?
It’s usually due to excess moisture. Make sure to cook over high heat and avoid covering the pan. If using frozen cauliflower rice, squeeze out as much liquid as possible before cooking.
Is cauliflower fried rice keto?
Yes, cauliflower rice is low in carbs, making this recipe a great option for keto diets when using keto-friendly ingredients.
Can I meal prep chicken fried cauliflower rice?
Yes, this recipe stores well and can be made ahead for quick lunches or dinners throughout the week. To meal prep, cut the chicken and veggies ahead of time and store covered in the refrigerator so all ingredients are prepped and ready to cook.
What oil is best for fried rice?
Avocado oil is ideal because it has a high smoke point, but light olive oil, refined coconut oil or other neutral oils also work well.
This chicken fried cauliflower rice is one of those simple, reliable recipes you’ll want to make again and again.
It’s quick (ready in 20 minutes!) packed with flavor, and perfect for busy weeknights when you want something satisfying but fresh and homemade!
If you love this recipe, you might also enjoy my shrimp fried cauliflower rice or breakfast fried cauliflower rice for more easy variations!
If you make this recipe, let me know in the comments or tag me on social media – I love to see what you’re cooking!
Chicken Fried Cauliflower Rice (Better Than Takeout, 20-Minute, Paleo)
Ingredients
Sauce:
- 1/4 cup coconut aminos
- 1 teaspoon toasted sesame oil
- 2 teaspoons rice vinegar
- 2 teaspoons honey optional
Chicken:
- 1 1/2 lbs boneless skinless chicken thighs cut into small bite-sized pieces
- 1 1/2 teaspoon fine sea salt
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 1/2 teaspoon paprika optional, for color
Fried Rice:
- 1 1/2 tablespoons avocado oil or olive oil divided
- 4 cups riced cauliflower fresh or frozen, thawed and squeezed dry*
- 2 eggs whisked
- 2/3 cup carrots diced small
- 1/2 cup frozen peas
- 3 green onions thinly sliced
- 4 cloves garlic minced
- 1 teaspoon minced ginger or 1/2 teaspoon ground
- Sea salt and black pepper to taste
Instructions
-
In a bowl, toss the chicken with salt, pepper, garlic powder, ginger, and paprika. In a small bowl, combine the sauce ingredients and set aside.
-
Heat 1 tablespoon oil in a large non stick skillet over medium-high heat.
-
Add the chicken in a single layer and cook undisturbed for 2–3 minutes to brown. Stir and continue cooking another 3–4 minutes until golden and cooked through. Remove from the skillet to a plate and set aside.
-
Pour the eggs into the same skillet and scramble quickly. Remove and set aside with the chicken.
-
Add the remaining 1/2 tablespoon of oil and In the same pan, add the garlic and ginger. Cook 30 seconds, stirring until fragrant. Add the peas and carrots to the skillet, sprinkle with a bit of salt and pepper, and cook for 30 seconds with the garlic and ginger. Then add the cauliflower and cook over medium-high heat for 4–5 minutes, stirring occasionally. Don’t cover the pan - this keeps it from getting soggy.
-
Return chicken and eggs to the pan. Pour in sauce and toss everything together over high heat for 1–2 minutes.
-
Stir in green onions, taste and season with any additional salt and pepper. Serve hot and enjoy!
Recipe Notes
*If using frozen cauliflower rice, squeeze out excess moisture with a towel before cooking
Leave a Comment