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Chicken Cauliflower Rice

Section: Satisfying Main Dishes for Every Occasion

This chicken cauliflower rice is a light yet satisfying dish that swaps traditional rice for finely pulsed cauliflower, keeping it low in carbs while still hearty. Tender diced chicken is paired with scrambled eggs, peas, carrots, scallions, garlic, and ginger for a burst of color and flavor. A savory soy-sesame sauce ties everything together, and the quick stir-fry method ensures crisp-tender vegetables and juicy chicken in every bite. Perfect for a busy weeknight, this dish delivers freshness, balance, and comfort in just 20 minutes.

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Published By Ioana
Updated on Thu, 14 Aug 2025 13:17:24 GMT
A bowl of chicken and vegetable stir fry. Bookmark
A bowl of chicken and vegetable stir fry. | ioanacooks.com

This chicken cauliflower fried rice is a quick and satisfying dish that brings together tender vegetables, fluffy scrambled eggs, and juicy chicken for a balanced meal in just minutes. It is a lighter alternative to traditional fried rice while keeping all the comforting flavors you love.

I first made this after a busy workday when I wanted something warm yet healthy. It quickly became a weeknight favorite that my family now asks for often.

Ingredients

  • Cauliflower head: fresh and firm for the best texture and rice like consistency
  • Canola or vegetable oil: provides the needed high heat stability for stir frying
  • Large eggs: fresh for fluffy scrambled pieces throughout the dish
  • Garlic cloves: aromatic base that boosts flavor when sautéed gently
  • Fresh ginger: adds a warm zing and brightness to balance the savory notes
  • Frozen mixed peas and carrots: convenient and colorful while adding natural sweetness
  • Scallions: fresh and thinly sliced for a crisp bite and vibrant color
  • Low sodium soy sauce: allows seasoning control while adding umami depth
  • Sesame oil: fragrant finishing touch for authentic fried rice flavor
  • Cooked chicken breasts: moist and tender ideally from rotisserie or freshly cooked
  • Hot sauce: optional for a spicy kick that complements the savory elements

Step-by-Step Instructions

Prepare the cauliflower:
Cut the cauliflower into medium chunks and pulse in a food processor until it resembles coarse rice grains. Measure about four cups for the recipe and save any excess for another use.
Cook the eggs:
Heat a wok or large skillet over medium high heat. Add one teaspoon of oil and pour in the lightly beaten eggs. Stir gently until just set then transfer to a plate and set aside.
Sauté the aromatics:
Add the remaining oil to the pan. Toss in the minced garlic and grated ginger. Stir constantly for about one minute to release their aroma without burning.
Stir fry the vegetables:
Add peas and carrots scallions and the prepared cauliflower rice. Stir fry for about five minutes until the vegetables are tender but still slightly crisp.
Combine with sauce and chicken:
In a small bowl whisk together soy sauce and sesame oil. Stir this mixture along with the diced chicken into the pan. Cook for one to two minutes to heat the chicken and infuse flavor.
Finish with eggs and serve:
Return the scrambled eggs to the wok and stir gently to distribute. Serve hot with optional hot sauce and extra soy sauce if desired.
A dish of chicken and vegetables. Bookmark
A dish of chicken and vegetables. | ioanacooks.com

My favorite part of this recipe is the sesame oil. Its nutty aroma fills the kitchen and reminds me of my first time making homemade fried rice in college. It turned a simple dish into something special.

Storage Tips

Cool completely before storing in airtight containers. Refrigerate for up to three days or freeze portions for longer storage. Reheat in a skillet to restore texture.

Ingredient Substitutions

Swap chicken for shrimp beef or tofu for variety. Tamari can replace soy sauce for a gluten free version. Any neutral oil can be used in place of canola or vegetable oil.

Serving Suggestions

Pair with a crisp cucumber salad or miso soup for a light meal. Garnish with extra scallions or toasted sesame seeds for presentation.

A plate of chicken and vegetables. Bookmark
A plate of chicken and vegetables. | ioanacooks.com

Cultural Context

Cauliflower rice is a modern twist on classic Chinese fried rice, catering to lower carb preferences while preserving the stir fry technique and layered flavors of the traditional dish.

Frequently Asked Questions About Recipes

→ Can I use store-bought cauliflower rice?

Yes, pre-riced cauliflower works well and saves prep time.

→ How do I keep the cauliflower from getting mushy?

Cook over medium-high heat and avoid overcrowding the pan to prevent steaming.

→ Can I make this dish vegetarian?

Yes, omit the chicken and add tofu or more vegetables like mushrooms or zucchini.

→ What can I use instead of soy sauce?

Tamari or coconut aminos are great gluten-free alternatives with similar flavor.

→ Does this dish reheat well?

Yes, store in the fridge for up to 3 days and reheat in a skillet for best texture.

→ Can I freeze cauliflower rice stir-fry?

It’s best enjoyed fresh, but you can freeze it; reheat directly from frozen in a hot pan.

Chicken Cauliflower Rice

A quick, healthy stir-fry with chicken, cauliflower rice, and vibrant vegetables, ready in just 20 minutes.

Time Needed to Prep
20 minutes
Cooking Duration
20 minutes
Overall Time
40 minutes
Published By: Ioana

Category of Recipe: Main Dishes

Preparation Difficulty: Easy to Make

Type of Cuisine: Asian-Fusion

Number of Portions: 5 How Many It Serves

Dietary Preferences: Low-Carb Friendly, Dairy-Free Suitable

Ingredients You'll Need

→ Base

Ingredient 01 1 medium head cauliflower, stem removed

→ Proteins

Ingredient 02 2 large eggs, lightly beaten
Ingredient 03 2 cooked chicken breasts, diced

→ Aromatics

Ingredient 04 3 cloves garlic, minced
Ingredient 05 1-inch piece fresh ginger, peeled and grated

→ Vegetables

Ingredient 06 1 cup frozen mixed peas and carrots, thawed
Ingredient 07 1/4 cup thinly sliced scallions

→ Seasonings & Oils

Ingredient 08 3 teaspoons canola or vegetable oil
Ingredient 09 1/4 cup plus 2 tablespoons low-sodium soy sauce
Ingredient 10 2 tablespoons sesame oil

→ Optional Condiments

Ingredient 11 Hot sauce for serving
Ingredient 12 Additional soy sauce for serving

Steps to Follow

Step 01

Cut cauliflower into chunks. Working in batches, pulse cauliflower in food processor until coarse and rice-like in texture. You will need approximately 4 cups of cauliflower rice.

Step 02

Heat wok or large skillet over medium-high heat. Add 1 teaspoon canola oil. Add beaten eggs and quickly scramble until just set. Transfer scrambled eggs to plate and set aside.

Step 03

Add remaining 2 teaspoons canola oil to same pan. Add minced garlic and grated ginger, stirring constantly for 1 minute until fragrant. Add thawed peas and carrots, sliced scallions, and prepared cauliflower rice. Stir-fry until vegetables are tender, approximately 5 minutes.

Step 04

While vegetables cook, whisk soy sauce and sesame oil together in small bowl. Stir sauce mixture and diced chicken into cauliflower mixture. Cook additional 1-2 minutes until heated through.

Step 05

Stir scrambled eggs back into mixture until evenly distributed. Serve immediately with hot sauce and additional soy sauce if desired.

Extra Tips

  1. Reserve any extra cauliflower rice for future use - it keeps well refrigerated for 3-4 days
  2. Rotisserie chicken works perfectly for convenience and saves cooking time
  3. Ensure vegetables maintain slight crispness for optimal texture contrast

Tools You'll Need

  • Food processor for cauliflower rice preparation
  • Wok or large skillet for stir-frying
  • Small mixing bowl for sauce preparation
  • Whisk for combining sauce ingredients

Allergen Information

Carefully check food labels for allergens and consult an expert if you're uncertain.
  • Contains eggs
  • Contains soy from soy sauce
  • Contains sesame from sesame oil