This Chicken Cauliflower Fried Rice is a low-carb and healthier alternative to traditional fried rice. Made with cauliflower rice, tender chicken, and veggies, it’s packed with flavor and perfect for a quick weeknight dinner. With just a few ingredients, it’s a tasty meal that comes together in under 20 minutes!

Full Recipe:

Ingredients

• 1 tablespoon oil

• 1 pound chicken breasts, skinless, boneless, and diced

• 2 tablespoons sesame oil, divided

• 3 green onions, chopped (whites separated from the greens)

• 2 garlic cloves, minced

• 2 carrots, peeled and diced

• 4 cups cauliflower rice

• ¾ cup frozen peas

• 3 large eggs, whisked

• ¼ cup soy sauce (or coconut aminos for gluten-free option)

Directions

1. Cook the Chicken:
   In a large skillet, heat oil over medium-high heat. Add the chicken and cook for 5 minutes, stirring, until browned on all sides. Remove from the skillet and set aside.

2. Cook the Veggies:
   In the same skillet, add 1 tablespoon sesame oil over medium-high heat. Add the white part of the green onions, garlic, and diced carrots. Sauté for 3 minutes until softened. Add the cauliflower rice and peas, then return the chicken to the skillet. Cook for another 4 minutes, stirring, until the cauliflower rice is tender.

3. Scramble the Eggs:
   Push the chicken and veggie mixture to one side of the skillet. Add the remaining sesame oil to the empty side, then pour in the whisked eggs. Scramble until cooked through, then stir the eggs into the rest of the ingredients.

4. Add the Sauce:
   Pour the soy sauce over the mixture and stir to combine. Cook for an additional 2 minutes until everything is heated through and the sauce has absorbed.

5. Serve:
   Remove from heat, sprinkle with the green parts of the onions, and serve.

Nutrients (per serving)

• Calories: 358 kcal

• Carbohydrates: 17g

• Protein: 35g

• Fat: 14g

• Saturated Fat: 3g

• Polyunsaturated Fat: 5g

• Monounsaturated Fat: 7g

• Trans Fat: 0.04g

• Cholesterol: 195mg

• Sodium: 824mg

• Potassium: 1194mg

• Fiber: 6g

• Sugar: 6g

• Vitamin A: 5605 IU

• Vitamin C: 93mg

• Calcium: 90mg

• Iron: 3mg

Why Chicken Cauliflower Fried Rice Is So Special

This dish stands out for its low-carb nature, as cauliflower rice is an excellent substitute for traditional white rice. Not only does it reduce the overall calorie count, but it also increases the vegetable intake without sacrificing the texture and taste of fried rice. The cauliflower rice absorbs the flavors of the sesame oil, soy sauce, and seasonings, making every bite rich and satisfying.

Additionally, this recipe is incredibly versatile and customizable. You can easily swap in different veggies like bell peppers, mushrooms, or zucchini, or adjust the protein by using shrimp, turkey, or tofu instead of chicken. The recipe also includes a good balance of protein from the chicken and healthy fats from the sesame oil, making it a filling, nutrient-dense meal.

The Cooking Process: Quick and Simple

Making Chicken Cauliflower Fried Rice is quick and easy, with minimal prep and cook time. Here’s how it all comes together:

1. Cook the Chicken: Start by browning the chicken in a skillet with some oil. This only takes about 5 minutes, and once the chicken is cooked through, you set it aside to add later.

2. Cook the Veggies: In the same skillet, you cook the veggies—onions, garlic, and carrots—in a little bit of sesame oil. The sesame oil adds a nutty, rich flavor that infuses the vegetables. After a few minutes of sautéing, add the cauliflower rice and peas to the pan, along with the cooked chicken. This step takes another 4 minutes, allowing the cauliflower rice to soften and soak up all the savory flavors.

3. Scramble the Eggs: To make it more like traditional fried rice, scramble the eggs in the skillet. This step adds richness and protein to the dish while tying everything together.

4. Add the Sauce: The final step is to pour in the soy sauce (or coconut aminos for a gluten-free option) and stir to combine everything. This brings the dish together with its signature salty, umami flavor.

Once everything is cooked and combined, the dish is ready to serve! Sprinkle with the green parts of the onions for a touch of freshness and crunch.

Nutritional Benefits of Chicken Cauliflower Fried Rice

This Chicken Cauliflower Fried Rice is a well-rounded meal that provides a balance of protein, healthy fats, and fiber, making it a great option for those looking to eat clean and stay full longer. Each serving contains 35 grams of protein, primarily from the chicken, which helps with muscle repair and overall health.

The cauliflower rice provides fiber (6 grams per serving), which aids in digestion and helps maintain steady blood sugar levels. The carbohydrates in this dish are relatively low (17 grams per serving), making it a great choice for those on low-carb or keto diets.

The dish is also rich in vitamin A (5605 IU) from the carrots and other veggies, which supports healthy vision and immune function. Additionally, the vitamin C content (93 mg per serving) from the cauliflower and peas helps boost the immune system and aids in the absorption of iron.

The healthy fats from the sesame oil and chicken contribute to heart health and provide energy. The potassium content (1194 mg) helps regulate fluid balance and muscle function, while iron (3 mg) supports the body’s oxygen transport system.

Customizing Chicken Cauliflower Fried Rice

This recipe is incredibly flexible, so you can adapt it to fit your tastes or dietary preferences:

• Add More Veggies: You can add any veggies you like! Try adding bell peppers, zucchini, mushrooms, or even spinach for extra nutrition.

• Swap the Protein: If you’re not a fan of chicken, try shrimp, tofu, pork, or beef for a different protein option.

• Make It Spicier: If you like a bit of heat, add some red pepper flakes or a dash of hot sauce to the dish.

• Go Gluten-Free: Use coconut aminos in place of soy sauce to make this dish completely gluten-free.

Serving Suggestions

Chicken Cauliflower Fried Rice can be enjoyed on its own, but you can also pair it with other dishes for a more complete meal:

• Side Salad: A crisp, fresh salad with a light vinaigrette would be a refreshing contrast to the savory flavors of the fried rice.

• Steamed Vegetables: For even more fiber and nutrients, serve the fried rice alongside some steamed broccoli, green beans, or asparagus.

• Egg Rolls: If you’re craving something crispy, try serving the fried rice with a side of baked egg rolls for a fun, complete meal.

Conclusion

Chicken Cauliflower Fried Rice is a quick, nutritious, and flavorful meal that’s perfect for busy weeknights. With the savory chicken, colorful veggies, and cauliflower rice, it’s a great low-carb alternative to traditional fried rice. This dish is not only easy to make but also highly customizable to suit your tastes. Whether you’re looking to eat healthier or simply enjoy a delicious, comforting meal, this recipe is a winner. Try it today and experience the deliciousness of a healthier twist on a classic favorite!