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Cauliflower Chicken Fried Rice Recipe – Whole 30 Friendly & Better than Takeout!

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Skip the carbs and high calorie takeout and grab our Cauliflower Chicken Fried Rice Recipe tonight! It’s ready within just 30 minutes, and it’s sure to be a family favorite dinner! It’s also Whole 30 and paleo-friendly!

skinny cauliflower chicken fried rice recipe

I will admit, we’re not big cauliflower fans. There is just something about the texture that throws all 3 of us off, but this recipe is delicious! It’s one of the only cauliflower rice recipes we ever make!

What are the benefits of cauliflower rice?

By using cauliflower rice instead of traditional rice, you’ll save over 100 calories, consume more vegetables and even stick to a low-carb diet with this dish!

We also love that you can use frozen cauliflower rice so it’s a breeze to make!

healthy chicken fried rice

Yes! Unlike traditional rice, cauliflower rice is a staple on the keto diet since there are only 2.9 grams of net carbs in a cup! It’s also only about 25 calories versus 200+ found in brown rice!
 

You may also like our keto veggie list or keto pizza!

cauliflower chicken fried rice recipe

Making Our Cauliflower Chicken Fried Rice Recipe 

I have no doubt you’re going to love our skinny version of chicken fried rice!! It’s quick, easy, and less fattening than traditional takeout!

Plus, it has a ton of flavor, and you can have a generous portion since the cauliflower rice is low in calories and carbs!

Can you have it for leftovers the next day?

Yes! Sometimes it even tastes better the second day because all of the flavors blend together!

cauliflower chicken fried rice ingredients

What You’ll Need

You’ll want to have these items on hand to make your chicken fried cauliflower rice:

  • 3/4 pound boneless skinless chicken breasts 
  • 1 teaspoon salt
  • 1/2 teaspoon white pepper 
  • 3 tablespoons avocado oil, divided
  • 3 large eggs, whisked
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 2 teaspoons minced ginger
  • 1 16 ounce bag frozen mixed vegetables
  • 4 cups frozen cauliflower rice
  • 2 scallions, sliced 
  • 2 1/2 tablespoons tamari or gluten-free soy sauce 
  • 1 teaspoon sesame oil

Why frozen cauliflower rice?

We chose to use frozen cauliflower rice because it’s just so simple and you can find it buy 1 get 1 often!

With that said, you can always use a fresh head of cauliflower. You can either put a large head of cauliflower in a food processor and pulse it until it looks like rice or use a grater to make rice.

If you don’t use the bagged option just make sure you have 4 cups of cauliflower rice to use.

How do you make cauliflower chicken fried rice?

Our cauliflower chicken fried rice only takes about 10 minutes to prep and 20 minutes to cook. So you’ll be done in 30 minutes or less!

First, you’ll cut the chicken in bite-size pieces and season with salt and white pepper. Set it aside.

Second, you’ll heat your large skillet or wok and add avocado oil and scramble your eggs. Remove to a plate.

Then, add avocado oil and chicken to the skillet until it’s cooked through. Remove from the skillet.

cook the chicken

Now, add the remaining oil to the pan and cook your veggies including the cauliflower rice. Season it. Then add you chicken and eggs.

brown your onion

Finally – top it with tamari or gluten-free soy sauce and sesame oil. Stir and enjoy!

cook your vegetables

We used a big bag of frozen peas, corn, green beans, and carrots for our cauliflower chicken fried rice recipe.

It serves 4.

Looking for additional healthy ideas?

Check out our other favorite low-carb recipes or whole 30 dinners!whole 30 dinner ideas featured image

Yield: 4

Skinny Cauliflower Chicken Fried Rice

healthy chicken fried rice

We're always on the hunt for a low carb or keto recipe using chicken and cauliflower. Our Cauliflower Chicken Fried Rice is such a family favorite! You can cut carbs and calories without feeling deprived with this quick skinny dinner!

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 3/4 pound boneless skinless chicken breasts
  • 1 teaspoon salt
  • 1/2 teaspoon white pepper
  • 3 tablespoons avocado oil, divided
  • 3 large eggs, whisked
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 2 teaspoons minced ginger
  • 1 16 ounce bag frozen mixed vegetables
  • 4 cups frozen cauliflower rice
  • 2 scallions, sliced
  • 2 1/2 tablespoons tamari or gluten free soy sauce
  • 1 teaspoon sesame oil

Instructions

  1. Cut chicken into bite sized pieces, season with 1/2 of the  salt and white pepper and set aside.
  2. Heat a large skillet (or woand add 1 Tablespooon avocado oil.
  3. Scramble the eggs, and break into small pieces. Remove to a plate.
  4. Add 1 Tablespoon avocado oil and the chicken to the hot pan. Cook thoroughly, stirring occasionally to ensure even cooking.
  5. Remove chicken from pan and scrape any remaining bits from the bottom of the skillet.
  6. Add remaining avocado oil  to the pan, and add onions, garlic, ginger, cauliflower rice and mixed veggies.
  7. Season with remaining salt and white pepper.
  8. When hot, add chicken and eggs, and stir briefly to incorporate. Drizzle tamari sauce and sesame oil over all and stir quickly. Top with sliced scallions and serve immediately.

Notes

This recipe on the 21 Day Fix would be 1 red and 1 green container.

It's also great for the 2B Mindset because it has a ton of vegetables in it.

Nutrition Information:

Yield:

4

Serving Size:

4 grams

Amount Per Serving: Calories: 389Total Fat: 18gSaturated Fat: 3gUnsaturated Fat: 0gCholesterol: 177mgSodium: 1463mgCarbohydrates: 29gFiber: 9gSugar: 5gProtein: 31g

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skinny chicken fried rice recipe

5 Comments

  1. This looks delicious. It’s perfect opportunity to try cauliflower rice.. Finally! I never tried it before. Love the flavors and how easy this recipe is. Making this soon,

  2. Such a great recipe, but not Whole30 Friendly since it has peas and soy sauce. You would have to find different vegetables and use coconut aminos.

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