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GET IT NOWMy Cauliflower Chicken Fried Rice Is Fast, Flavorful & Fresh
Cauliflower chicken fried rice is one of my go-to dinners when I’m craving something Asian but still light. It’s inspired by my original cauliflower fried rice, but this version adds juicy chicken and classic peas and carrots for a more traditional takeout feel. Here’s why I make it on repeat:
- Classic flavor, cleaned up – It has all the savory, slightly sweet flavor of fried rice, but made with real ingredients and no added junk. I use coconut aminos instead of soy sauce for a naturally gluten-free option.
- Faster than takeout – This whole meal comes together in just 30 minutes, and it’s way better for you. I can have it on the table before delivery would even arrive.
- One pan meal – Everything comes together in one skillet, so cleanup is a breeze. I love that I don’t have to make any sides…just one pan and dinner’s done! But if you want to round it out, my Asian salad or crab rangoons would be a great addition.
This recipe is weeknight gold. Make it with me!
Ingredients & Substitutions
Here I explain the best ingredients for my cauliflower chicken fried rice recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Cauliflower – I usually rice a fresh head of cauliflower in my food processor (here’s how I do it), but if I’m in a hurry, pre-riced cauliflower from the produce or freezer section works too. Just use it up quickly because the fresh kind goes bad fast.
- Chicken Breast – I usually go with organic chicken (I get mine delivered!), but any boneless skinless chicken breast will do. You can swap in boneless chicken thighs or even use leftover shredded chicken to save time. Prefer ground chicken? You might like my Asian chicken lettuce wraps instead.
- Butter – I love the flavor butter adds here, but if you need a dairy-free option, avocado oil or olive oil will work just fine too.
- Veggies – I used carrots, peas, and white onion for that classic fried rice flavor. If you’re watching carbs, you can skip the peas and swap the carrots for orange bell pepper, but honestly, I usually just toss them all in.
- Garlic – I go for fresh minced garlic whenever I can, but 1 teaspoon jarred garlic works in a pinch. If you’re really out of options, 1/4 teaspoon of garlic powder will do. Fresh definitely tastes better though.
- Eggs – Room temperature eggs cook more evenly, and if you prefer, you can use just egg whites instead.
- Coconut Aminos – This is my favorite soy sauce substitute (no soy, no gluten!), but tamari or low sodium soy sauce totally work if that’s what you have.
- Sesame Oil – Be sure to use toasted sesame oil. I think it gives the best flavor! Just don’t cook with it or it will burn.
- Green Onions – I like to slice these scallions up thin and sprinkle them over the top for a fresh bite and a little pop of color.
- Sea Salt & Black Pepper
VARIATION: Want to take it up a notch?
Drizzle some creamy, nutty peanut sauce over the chicken and cauliflower rice. It adds so much flavor and really pulls everything together.
How To Make Cauliflower Chicken Fried Rice
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Rice the cauliflower. Just toss the cauliflower florets into a food processor to turn them into rice-sized pieces.
- Cook the chicken. Melt some butter in a big skillet. Add the chicken, season it with salt and pepper, and saute until it’s cooked through. Scoop it out onto a plate and set it aside for now.
- Sauté the veggies. In the same pan, cook the onion, garlic, and carrots until they’re nice and soft. Stir in the peas and let those go for another minute.
- Scramble the eggs. Whisk the eggs in a small bowl. Push the veggies to the side of the pan, pour the eggs into the center, and gently scramble them.
- Bring it all together. Add the cauliflower rice and the cooked chicken back into the pan. Stir everything around and cook until the cauliflower is tender but still has a little bite.
- Season it up. I turn off the heat and stir in coconut aminos, sesame oil, and green onions. Then I taste and tweak the salt and pepper. Just like that, cauliflower chicken fried rice is ready to go!
My Recipe Tips
- Use a food processor for riced cauliflower. You can use a box grater, but I always use this food processor with a grating attachment. It’s quicker, less messy, and gives more even pieces that cook better.
- I use a wok for this recipe because it gets super hot and cooks everything fast, which is perfect for stir fry. The one in my photos isn’t available anymore, but I actually like this wok even more. It heats evenly, has high sides to keep everything from spilling, and it’s way easier to toss everything around.
- Don’t overcook the cauliflower. You want it tender with a bit of bite, not mushy. I usually take it off the heat as soon as it starts to soften.
- Cut the chicken into even, bite-sized pieces. I aim for 1-inch chunks so they cook through at the same time and stay nice and juicy. No one wants dry or undercooked bites!
- Prep everything ahead of time. This recipe comes together quickly, so having everything chopped and ready makes it way easier to pull off.
- Add sesame oil at the end. I never cook with it over heat because it can burn easily and lose that rich, toasty flavor. I always turn off the heat first, then stir it in so the flavor really shines.
Cauliflower Chicken Fried Rice (30 Min)
Easy cauliflower chicken fried rice with simple ingredients! It’s a quick, healthy twist on takeout that you can make at home in one pan.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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Remove the cauliflower leaves and stems. Push the cauliflower florets into a running food processor, with a grating attachment to make cauliflower rice. Alternatively, rice the cauliflower using a box grater.
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In a wok or large saute pan over medium heat, heat one tablespoon of butter. Once hot add the chicken pieces and season with salt and pepper. Saute until cooked through, about 5-6 minutes. Transfer the cooked chicken to a plate and set aside.
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Return the pan to medium-high heat and add the remaining butter. Add the onion, garlic, and carrots. Saute for 4-5 minutes, until the onions are translucent and the carrots have softened up a bit. Add the peas and saute for one more minute.
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Whisk the eggs in a small bowl and push the veggies to the edge of the pan. Add the eggs in the center and cook until barely scrambled.
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Add the cauliflower and chicken, and saute for 5 more minutes, until the cauliflower is soft but not mushy.
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Remove from the heat and add in the coconut aminos, sesame oil, and chopped green onions. Season with more salt and pepper to taste.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 1/2 cups
- Tips: Check out my recipe tips above to help you get perfect cauliflower rice, juicy chicken, and that bold stir fry flavor every time.
- Store: Keep leftover chicken cauliflower fried rice in the fridge for 3-4 days.
- Reheat: Heat it up in a hot skillet or pop it in the microwave.
- Freeze: Freeze in an airtight container or zip-top bag for 2-3 months.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Cauliflower Chicken Fried Rice
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36 Comments
Sarah Thompson
0Decent idea but completely under-seasoned and very wet. Added many different things to amend the flavor and cooked it for much longer than suggested.
Maya | Wholesome Yum
0Hi Sarah, Sorry to hear this recipe didn’t turn out how you expected. Did you miss the instructions at the end that say to adjust salt and pepper to taste at the end? Other than that, the coconut aminos and sesame oil should provide plenty of flavor. It should not be wet, but this can happen if the heat was not high enough. I recommend turning up the heat next time. Hope this helps!
Lo Carter
0Absolutely Scumptious! Omgsh it was like I was eating traditional chicken fried rice. If you closed your eyes and didn’t know, you wouldn’t notice it’s cauliflower and not rice. This one is seriously a show stopper. My husband asks for it all the time!
Maya | Wholesome Yum
0Thank you so much, Lo! I love hearing that.
C
0This fried cauliflower rice is a five star recipe! The only thing I didn’t have was peas , but everything else I followed exactly it was excellent. Currently on the bulletproof life plan. This will definitely be in my rotation!
Maya | Wholesome Yum
0I’m so glad you liked it and it’s helping with your lifestyle! Enjoy!
Melissa Daly
0Really fantastic, thank you!
DonnaMarie
0Delicious. Need to eat less carbs. Actually liked better than rice😋
Maya | Wholesome Yum
0I’m glad you liked it, DonnaMarie! Agree, I thought I was the outlier but I actually like this better than regular chicken fried rice.
Annita
0Remember to pat dry the riced frozen cauliflower— you can do a save after but it’s not easy! I sprinkled five spice and garlic in the diced chicken while cooking; used combo olive oil (small amt) stir fry oil and sesame oils. Butter when I scrambled the eggs as it helps keep them from sticking to old pan. LOVE this recipe! Quick, easy, healthy— and not a heavy meal if it’s late in evening when finally getting home to eat. Thanks for sharing it!
Johanna
0I’ve made this a couple of times now, this last time using frozen riced cauliflower and adding in some already cooked shredded chicken at the end making it a super simple super fast meal. Really delicious, one of husband’s “I could eat this every night” meals – and mine, too!
Lynn Brick
0What is sodium level?
Wholesome Yum D
0Hi Lynn, Nutrition facts are provided as a courtesy. If you have questions, please see my nutrition policy.
Jessica
0This is actually my most favorite keto recipe I’ve made to date! With or without chicken, it’s so good! I like to add a bit of finely chopped celery to mine. And I’ve discovered that I do not like cauliflower rice made with frozen cauliflower or the packaged stuff, it’s too mushy. Fresh cauliflower is the way to go! Thanks for a great recipe!
Mandy Applegate
0Everyone really enjoyed this fried chicken rice, I’ll definitely be making it again!
Lynn Polito
0This was so delicious! My kids especially enjoyed it which made me happy!
Shelby
0My kiddos loved this because it had peas (ha!) I loved it because it’s so veggie loaded!
Sherry
0I make traditional chicken stir-fry all the time and have been wanting to make cauliflower chicken stir-fry. After seeing your stir-fry recipe, I decided to try it. Your step-by-step instructions were perfect and I make amazing cauliflower stir-fry that my whole family loved.
Jennifer
0Loved this! It was a quick and easy and satisfying meal!
Silvia
0The easiest lunch ever. It was yummy and very satisfying. The only think I added was some peppers because I love the heat.
Amy Liu Dong
0First of all, I’m a lover of rice dishes. This looks absolutely delicious and is a complete meal. Plus it’s easy to prepare and cook that’s very convenient for me. Thanks for sharing this recipe with us, got have to make this for the family.
Tristin
0This cauliflower fried rice was such a great alternative to the take out version! Will be making again!
Jacqueline Debono
0This is such a delicious and healthy week night dinner option. It actually tastes better than traditional fried rice.
Veronika
0It always amazes me how many things we can make with just cauliflower haha! This fried cauliflower rice was awesome! The chicken added all the protein we needed and the dish was perfectly seasoned. We didn’t even miss the rice!
Mikayla
0Thank you for this, you are correct, this tastes just like you picked up and brought it home for dinner, such a healthy version and very satisfying.
Megs
0So easy and so delicious! This is one of my go-to meals when I want something quick, easy and tasty.
Devan
0I’m not keto but I’m sure my mom who is on a keto diet would LOVE this! Great photos, looks healthy and delicious. Also very curious to try this coconut aminos which looks like the secret ingredient in this dish. Thanks for this!
Sharon
0This cauliflower chicken fried rice is so tasty! I love making double the recipe so I can leftovers for lunch.
Nancy
0I’ve had regular cauliflower rice and really liked it, so I know your fried rice would be amazing. Love that I could make this for my boyfriend who is a meat eater and also for myself being a vegetarian.
Sam
0What a great dinner idea. We love fried rice so when I saw this healthier version I was intrigued. It was easier than I thought. Plus, the whole family loved it, even my youngest who doesn’t like cauliflower. I guess it was a win win! Thanks for such a great and healthy recipe.
Toni
0This is such a satisfying meal! Everyone at my house loved it!
Taylor
0This was so delicious that I didn’t even miss the rice! Can’t wait to have leftovers for lunch today 🙂 So good!
Kristyn
0This is great!! I want this more than I should, but I knew it wasn’t the healthiest. Your version is just as delicious, but no guilty feelings here!
Shelby
0This was so much yummier than takeout! (And healthy haha)
Wendy
0This is such a deliciously easy meal!
Gloria
0The perfect healthy side to any meal. I love cauliflower rice.