Cauliflower Chicken Fried Rice

This Whole30-friendly Cauliflower Chicken Fried Rice is a simple, delicious, and low carb replica of the one-pan dish my mom used to make for me when I was a tiny, rice-lovin’ fiend!

Close up shot of Cauliflower Chicken Fried Rice, a Whole30-friendly and healthy one-pan dinner.

Craving chicken fried rice? This healthy all-in-one dish hits the spot and can be on the table in about 30 minutes. (Leave out the green peas if you’re doing a Whole30!)

A collage of the cooking steps to make low carb Cauliflower Chicken Fried Rice

How do you prepare the cauliflower rice?

If you’re making your own cauliflower rice, just pulse cauliflower florets in a food processor until the texture resembles rice grains or you can grate the cauliflower head on the large holes of a box grater. I used to make my own riced cauliflower (here’s the instructions!), but these days I just stock up on fresh or frozen cauliflower rice at the grocery store when I see it on sale.

Simple Cauliflower Rice by Michelle Tam / Nom Nom Paleo https://nomnompaleo.com

Can you use frozen cauliflower?

Definitely! I always keep frozen bags of cauliflower rice in my freezer just so I can throw this dish together in a flash. I use frozen cauliflower straight from the freezer—thawed frozen cauliflower gets too mushy and watery. Also, I don’t always cover my frozen cauliflower rice when I cook it because I want to make sure any residual liquid is cooked off. Soggy rice is gross, people.

Pro Tips: cook it right!

  1. For this (and tons of other recipes), shake up a bottle of All-Purpose Stir-Fry Sauce or buy a bottle at a participating Whole Foods Market store.
  2. Prep the ingredients before you start cooking. Once you’re done with all the chopping and dicing, the actual cooking part will be fast and easy!
  3. Taste the dish as you cook to make sure the cauliflower rice is the right texture and the final dish is seasoned to your liking.

Can you make this dish with cooked chicken or other ingredients?

Yes—leftover cooked chicken will make this dish even faster! Simply replace the raw chicken in this recipe with 3 cups of diced cooked chicken. Cauliflower fried rice is the perfect vehicle for using up whatever protein and veggies are languishing in your fridge and freezer—you can change up the ingredients depending on your mood and what you have!

Please note: I love using frozen peas in this recipe because it reminds me of the way my mom used to make fried rice for me. Leave them out if you’re doing a Whole30, but here’s a good post on why peas are healthy if you tolerate them.

What do you serve with cauliflower chicken fried rice?

You don’t need to serve this dish with anything—this one-pan dish already contains vegetables and protein bound together with the perfect seasoning, All-Purpose Stir-Fry Sauce. To make it even heartier, you can add more scrambled eggs or chicken.

But hey: I’m not going to stop you from serving this Cauliflower Chicken Fried Rice with Wonton Meatballs or My Sister’s Phenomenal Grilled Green Chicken!

How do you save and reheat leftovers?

You can save the leftovers in a sealed container in the fridge for up to 4 days or in the freezer for up to 4 months. I normally heat leftovers in a glass bowl, covered with a damp paper towel or silicone lid, in the microwave for about 90 seconds or until piping hot. You can also reheat Cauliflower Chicken Fried Rice in a skillet.

What are some other cauliflower rice variations?

I love cauliflower rice and there are many tasty ways to make it. Here are some of my favorites:

Serves 4

Ingredients:

  • ¾ pound boneless and skinless chicken breast or thighs, cut into ¼-inch cubes
  • Diamond Crystal kosher salt
  • Avocado oil or cooking fat of choice
  • 3 large eggs
  • ¾ teaspoon Red Boat fish sauce
  • ½ small onion, diced
  • 3 garlic cloves, minced
  • 1 large carrot, peeled and diced
  • 1 pound riced cauliflower, fresh or frozen
  • ¼ cup All-Purpose Stir-Fry Sauce
  • ½ cup frozen peas, thawed (optional, leave out if doing a Whole30)
  • 2 scallions, thinly sliced
  • ½ teaspoon toasted sesame oil (optional)

Equipment:

All my favorite cooking tools are listed here (affiliate link).

Method:

In a medium bowl, combine the diced chicken, ½ teaspoon Diamond Crystal kosher salt, and 1 teaspoon avocado oil. Set aside.

Someone is mixing diced raw chicken with oil and seasonings for healthy cauliflower chicken fried rice.

Heat a large non-stick or well-seasoned cast iron skillet over medium heat. As the pan is heating up, whisk the eggs together with the fish sauce.

Four shots of someone seasoning scrambled eggs with fish sauce for Whole30 Cauliflower Chicken Fried Rice

When the pan is hot, swirl in 2 teaspoons avocado oil and pour in the eggs. Stir and scrape the pan constantly until you have soft, moist curds of scrambled eggs. Transfer the eggs to a platter.

The cooking steps for making perfect scrambled eggs for Cauliflower Chicken Fried Rice.

Wipe out the skillet and pour two teaspoon of avocado oil into the pan and add the sliced onions and carrots.

Adding diced onions and carrots to a non-stick skillet to make Whole30 Cauliflower Chicken Fried Rice

Sprinkle a little salt and sauté the vegetables until slightly softened, about 3 to 5 minutes. Stir in the minced garlic and cook until fragrant, about 30 seconds.

Adding salt and garlic to a pan with sautéed onions and carrots.

Add the seasoned chicken into the pan and cook, stirring, until the chicken is fully cooked and no longer pink.

Adding diced raw chicken to a pan with sautéed onions and carrots.

Transfer the chicken and veggies to the platter with the scrambled eggs.

Transferring the cooked chicken to a platter with the scrambled eggs to make Cauliflower Chicken Fried Rice

Wipe the pan clean and pour 2 teaspoons of avocado oil into the pan. Stir in the riced cauliflower. Cover and cook for 3 to 5 minutes or until the cauliflower rice is al dente. (If you are using frozen cauliflower rice, cover only for 1-2 minutes or cook uncovered until al dente.)

Adding avocado oil to a hot pan and adding cauliflower rice.

Pour in the All-Purpose Stir-Fry Sauce and stir frequently until the liquid is absorbed.

Adding All-Purpose Stir-Fry Sauce to cauliflower rice to make a delicious Whole30 dinner

Mix in the thawed peas, reserved eggs, chicken, and vegetables.

Mixing in the peas, chicken, scrambled eggs, and vegetables into low carb cauliflower chicken fried rice.

Sprinkle on the scallions and drizzle on the toasted sesame oil. Stir to mix well.

Adding scallions and toasted sesame oil into the pan of cauliflower chicken fried rice.

Taste the cauliflower chicken fried rice for seasoning and adjust with additional salt and/or All-Purpose Stir-Fry Sauce if needed. Scoop into bowls and enjoy!

Someone adding scallions to a bowl filled with healthy cauliflower chicken fried rice.


Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013) and Ready or Not! (Andrews McMeel Publishing 2017)!

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PRINTER-FRIENDLY RECIPE CARD

Cauliflower Chicken Fried Rice

This Whole30-friendly Cauliflower Chicken Fried Rice is a simple, delicious, and low carb replica of the one-pan dish my mom used to make for me when I was a tiny, rice-lovin’ fiend!

  • ¾ pound boneless and skinless chicken breast or thighs (cut into ¼-inch cubes)
  • Diamond Crystal kosher salt 
  • Avocado oil (or cooking fat of choice)
  • 3 large eggs
  • ¾ teaspoon Red Boat fish sauce
  • ½ small onion (diced)
  • 3 garlic cloves (minced)
  • 1 large carrot (peeled and diced)
  • 1 pound riced cauliflower (fresh or frozen)
  • ¼ cup All-Purpose Stir-Fry Sauce
  • ½ cup frozen peas (thawed (optional, leave out if doing Whole30))
  • 2 scallion (thinly sliced)
  • ½ teaspoon toasted sesame oil (optional)
  1. In a medium bowl, combine the diced chicken, ½ teaspoon Diamond Crystal kosher salt, and 1 teaspoon avocado oil. Set aside.

  2. Heat a large non-stick or well-seasoned cast iron skillet over medium heat. As the pan is heating up, whisk the eggs together with the fish sauce. 

  3. When the pan is hot, swirl in 2 teaspoons avocado oil and pour in the eggs. Stir and scrape the pan constantly until you have soft, moist curds of scrambled eggs. Transfer the eggs to a platter.

  4. Wipe out the skillet and pour two teaspoon of avocado oil into the pan and add the sliced onions and carrots. Sprinkle a little salt and sauté the vegetables until slightly softened, about 3 to 5 minutes.

  5. Stir in the minced garlic and cook until fragrant, about 30 seconds.

  6. Add the seasoned chicken into the pan and cook, stirring, until the chicken is fully cooked and no longer pink. Transfer the chicken and veggies to the platter with the scrambled eggs.

  7. Wipe the pan clean and pour 2 teaspoons of avocado oil into the pan. Stir in the riced cauliflower. Cover and cook for 3 to 5 minutes or until the cauliflower rice is al dente. (If you are using frozen cauliflower rice, cover only for 1-2 minutes or cook uncovered until al dente.)

  8. Pour in the All-Purpose Stir-Fry Sauce and stir frequently until the liquid is absorbed.

  9. Mix in the thawed peas, reserved eggs, chicken, and vegetables. Sprinkle on the scallions and drizzle on the toasted sesame oil. Stir to mix well.

  10. Taste the cauliflower chicken fried rice for seasoning and adjust with additional salt and/or All-Purpose Stir-Fry Sauce if needed. Scoop into bowls and enjoy!

If you’re doing a Whole30, you can leave out the green peas or substitute chopped sugar snap peas or green beans.

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