Chicken Cauliflower Fried Rice Recipe

Chicken cauliflower fried rice swaps traditional rice for finely riced cauliflower, slashing carbs to a fraction of the original while keeping all the familiar savory flavors of classic fried rice. Tender chicken, scrambled eggs, and vegetables make this a complete one-pan meal. Each serving has 38g of protein with just 17g of carbs, making this a top-tier gluten-free, low-carb dinner.

Ingredients

• 500g chicken breast, diced into 1cm pieces
• 1 medium head cauliflower (about 700g), riced (or 600g pre-riced cauliflower)
• 3 eggs, beaten
• 1 cup (150g) frozen peas and carrots mix, thawed
• 1 medium onion, diced
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 3 tbsp gluten-free tamari
• 1 tsp sesame oil
• 2 tbsp neutral oil
• 2 spring onions, thinly sliced
• 1 tsp sesame seeds
• 1/4 tsp white pepper
• Salt to taste

Instructions

1. Rice the cauliflower: cut into florets and pulse in a food processor until it resembles fine rice grains, about 10-15 pulses. Alternatively, grate on the large holes of a box grater. Do not over-process.
2. Spread riced cauliflower on a clean kitchen towel and pat dry to remove excess moisture. Set aside.
3. Heat 1 tbsp oil in a large wok or skillet over high heat. Add chicken and cook for 4-5 minutes until fully cooked through and lightly browned. Season with a pinch of salt. Remove and set aside.
4. Add remaining 1 tbsp oil to the same wok. Add onion and cook for 2 minutes until softened.
5. Add garlic and ginger. Stir-fry for 30 seconds until fragrant.
6. Push the onion mixture to one side. Pour beaten eggs into the empty space. Scramble for 45 seconds until just set. Break into small pieces and mix with the onion.
7. Add cauliflower rice. Spread in a single layer and cook without stirring for 2 minutes to develop some color.
8. Return chicken to the wok. Add peas and carrots mix. Pour tamari and sesame oil over everything. Toss for 2 minutes until well combined and heated through.
9. Season with white pepper and salt to taste.
10. Serve immediately topped with spring onions and sesame seeds.

Tips & Variations

• The drying step is critical: wet cauliflower produces steam, turning the dish into a watery mush rather than fried rice. Pat it very dry.
• For best results, spread riced cauliflower in a single layer on a baking sheet and let it air-dry for 30 minutes before cooking.
• Add 1 tbsp sriracha to the sauce for heat.
• Use leftover roast chicken or rotisserie chicken for an even faster version.
• Top with sliced avocado for extra healthy fats and a creamy contrast.

Nutrition Breakdown

Calories: 365 kcal

Protein: 39.4g

Fat: 16.2g

Carbs: 16.8g

Fiber: 5g

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