Name: Cauliflower Chicken Fried Rice Recipe
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Cuisine: Asian
Ingredients: 1 large head cauliflower (about 2 1/4 lbs); 1 lb boneless, skinless chicken breasts, diced into 1/2-inch cubes; 1 1/2 Tbsp olive oil, divided; 1 1/2 Tbsp sesame oil, divided; 1/2 cup chopped green onions, only white and light green portions; 1 Tbsp peeled and minced fresh ginger; 1 Tbsp minced garlic (3 cloves); 2 cups frozen peas and carrots blend; 3 large eggs; 3 1/2 Tbsp soy sauce, more or less to taste; 1/3 cup chopped unsalted peanuts (optional); 2 Tbsp chopped green onions (green portion); Sriracha or thinly sliced red peppers

Jump to Recipe· 4.6 from 8 reviews

If you’re looking for a lighter twist on a takeout favorite, I’ve got you covered with this fan-freaking-tastic Cauliflower Chicken Fried Rice Recipe. It’s a flavorful, low-carb spin on classic fried rice that’s packed with tender chicken, fresh veggies, and that irresistible umami punch from soy sauce and sesame oil. Plus, it’s one of those meals I come back to again and again because it’s quick, satisfying, and downright delicious—perfect for busy weeknights or anytime you want comfort food without the guilt.

Why You’ll Love This Recipe

Low-Carb & Healthy: Using cauliflower instead of rice cuts the carbs without sacrificing that beloved fried rice texture.
Quick & Easy: It comes together in about 35 minutes, making it a perfect weeknight meal.
Customizable: You can swap veggies or proteins to suit your mood or pantry.
Flavor-Packed: Sesame oil, fresh ginger, and soy sauce bring serious depth to every bite.

Cauliflower Chicken Fried Rice, healthy cauliflower fried rice, low-carb chicken fried rice, quick dinner ideas, easy stir-fry recipes - The image shows a close-up of a pan filled with fried rice that has three main layers mixed together: small white rice grains at the base, bright orange carrot cubes scattered evenly throughout, and green peas and chopped green onions spread on top. There are also chunks of light tan cooked chicken mixed inside. The rice looks slightly oily and fluffy, with scrambled egg bits visible within the grains, adding a soft yellow color. A wooden spoon rests on the side, partially covered by the fried rice. The pan sits on a white marbled surface. photo taken with an iphone --ar 2:3 --v 7

Ingredients & Why They Work

The ingredients in this Cauliflower Chicken Fried Rice Recipe come together to create a balance of textures and bold Asian-inspired flavors. Each element plays a part—cauliflower for the “rice,” chicken for protein, and aromatics like ginger and garlic for that unmistakable fried rice aroma. I like to source fresh ginger and good-quality soy sauce to really make it sing!

Cauliflower Chicken Fried Rice, healthy cauliflower fried rice, low-carb chicken fried rice, quick dinner ideas, easy stir-fry recipes - Flat lay of a large head of fresh cauliflower with green leaves partially attached, a pile of diced raw boneless skinless chicken breast cubes, a few sprigs of white and light green chopped green onions in a small white ceramic bowl, minced fresh ginger root pieces in a small white bowl, peeled minced garlic cloves in a small white bowl, a small white bowl filled with frozen peas and bright orange carrot cubes, three whole uncracked brown eggs, and a small white ceramic bowl of dark soy sauce, a small white bowl of golden olive oil, a small white bowl of amber sesame oil, and a small white bowl of chopped unsalted peanuts, all arranged symmetrically and evenly spaced, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997

Cauliflower: The star of the show, this replaces rice and keeps things light without losing that rice-like bite after pulsing it in a food processor.
Chicken breasts: Lean and tender, diced small for quick cooking and even bites throughout.
Olive oil & sesame oil: A combo of neutral and toasted oils gives a rich, nutty backdrop for sautéing.
Green onions (white and light green parts): They add a fresh, mild onion flavor and a little crunch.
Fresh ginger & garlic: Don’t skip these—they impart the classic fried rice aroma and a bit of zing.
Frozen peas and carrots: A colorful veggie mix that heats easily and adds sweetness and crunch.
Eggs: Scrambled in at the end for that traditional fried rice texture and protein boost.
Soy sauce: The salty, savory glue that ties everything together in this recipe.
Optional toppings (peanuts, additional green onions, Sriracha): These give it an extra crunch, color, and a spicy kick if you’re feeling adventurous.

Note: Exact ingredients and measurements are listed in the recipe card below.

Make It Your Way

One of my favorite things about this Cauliflower Chicken Fried Rice Recipe is how easily you can personalize it. I usually toss in whatever veggies I have on hand or swap chicken for tofu for a vegetarian spin. You’ll find your own go-to tweaks, and trust me—they only make it better!

Vegetarian Variation: Replace chicken with cubed tofu or tempeh, and add a splash of vegetarian oyster sauce for extra flavor. I’ve tried this on busy nights, and it’s just as satisfying!
Veggie Boost: Feel free to add bell peppers, mushrooms, or snap peas for variety and crunch.
Spice Level: If you love heat like I do, drizzle on extra Sriracha or toss in thinly sliced red chilies.

Step-by-Step: How I Make Cauliflower Chicken Fried Rice Recipe

Step 1: Prep the Cauliflower “Rice” Just Right

Start by trimming the cauliflower head, discarding the thick stems, and processing the florets in batches in a food processor. Aim for bits just a little bigger than couscous grains. This texture lets it hold up well without turning mushy. I always transfer the processed cauliflower onto a stack of paper towels and gently squeeze to whisk away excess moisture—it’s a gamechanger for avoiding soggy fried rice later on.

Step 2: Cook Your Chicken to Tender Perfection

Heat half the olive and sesame oil in a large skillet or wok until shimmering, then toss in your diced chicken. Keep the pieces moving so they brown evenly and don’t steam—this usually takes about 6 minutes. Once cooked through, set the chicken aside on a plate and resist the temptation to eat it straight from the pan. Trust me, the magic comes next!

Step 3: Build Layers of Flavor with Aromatics & Veggies

Add the remaining olive and sesame oil to your skillet. Toss in the white and light green parts of the green onions, fresh ginger, and garlic, sautéing just until fragrant—around 20 seconds. Then stir in the cauliflower rice, sauté for 3 minutes to start softening it. Next up, add the frozen peas and carrots and cook until heated through, about 3 more minutes. This step creates a wonderful veggie base that tastes fresh, even with frozen veggies.

Step 4: Scramble in Eggs for Classic Fried Rice Texture

Push the veggie mixture to the edges of the pan to clear a little space in the center. Drizzle the last bit of sesame oil into the middle, then crack in the eggs. Quickly scramble them in place until just set—this keeps the eggs tender and integrated throughout. This little trick always turns my cauliflower fried rice from good to great!

Step 5: Bring It All Together with Chicken & Soy Sauce

Return the cooked chicken to the pan. Pour soy sauce evenly over everything and toss it all together. Give it a minute or so on the heat to blend those flavors. This is where your kitchen starts smelling like your favorite takeout spot, I promise!

Step 6: Garnish & Serve

Scoop the cauliflower chicken fried rice onto plates or bowls, then top with green onion greens, chopped peanuts for crunch, and a drizzle of Sriracha if you like it spicy. It makes the dish pop both visually and flavor-wise. Grab a fork and dig in!

Pro Tips for Making Cauliflower Chicken Fried Rice Recipe

Dry the Cauliflower Well: Squeezing out moisture before cooking prevents sogginess and helps achieve that fluffy rice texture.
Use a Hot Pan: Cooking on medium-high heat sears the chicken nicely and cooks the veggies quickly without steaming them.
Don’t Overcook the Eggs: Adding the eggs last and scrambling them gently keeps them tender instead of rubbery.
Customize Soy Sauce to Taste: Start with less and add more if needed—you can always add saltier, but can’t take it away once added.

How to Serve Cauliflower Chicken Fried Rice Recipe

Cauliflower Chicken Fried Rice, healthy cauliflower fried rice, low-carb chicken fried rice, quick dinner ideas, easy stir-fry recipes - A close-up view of a black frying pan filled with fried rice mixed with colorful vegetables and small chicken pieces. The rice is light yellow with scrambled eggs mixed in, scattered with bright green peas, chopped green onions, and small orange carrot cubes. Thin slices of red chili pepper are spread on top, adding a pop of red color. A wooden spatula is resting in the pan on the right side. The pan is placed on a white marbled surface with some chopped green onions and chili slices nearby for garnish. Photo taken with an iphone --ar 2:3 --v 7

Garnishes

I love topping this cauliflower chicken fried rice with chopped roasted peanuts for texture, sliced green onions for a fresh pop of color and mild onion flavor, and a drizzle of Sriracha to give it that perfect spicy kick. If you prefer no heat, crunchy fried shallots or toasted sesame seeds work beautifully, too.

Side Dishes

Though this recipe is tasty and filling on its own, I like pairing it with simple side dishes like steamed or stir-fried broccoli, a quick cucumber salad for brightness, or even crispy egg rolls if I’m in the mood for a treat. These sides balance the meal without overwhelming the flavors of the fried rice.

Creative Ways to Present

One time, I served this cauliflower chicken fried rice inside hollowed bell peppers for a festive, colorful presentation at a dinner party. It’s a neat way to wow guests and make the meal feel special. You could also serve it in lettuce cups for a light, handheld option that’s fun and fresh.

Make Ahead and Storage

Storing Leftovers

Leftover cauliflower chicken fried rice stores well in an airtight container in the fridge for up to 3 days. I find that letting it cool slightly before sealing the container keeps moisture from building up, so reheated fried rice stays nice and fluffy.

Freezing

I’ve frozen leftover portions successfully by cooling completely, then dividing into freezer-safe containers or bags. When ready to eat, thaw overnight in the fridge for best texture. Note that freezing may soften the cauliflower slightly, but reheating in a hot pan helps restore some crispness.

Reheating

The best way I’ve found to reheat cauliflower chicken fried rice is in a hot skillet or wok over medium heat. Add a tiny splash of oil if needed, and stir-fry until warmed through. This brings back the flavors and helps avoid that soggy microwave mush experience.

FAQs

Can I use pre-riced cauliflower instead of processing fresh?

Absolutely! Pre-riced cauliflower from the store works great and saves time. Just make sure to pat it dry before cooking to keep your fried rice from getting watery.
What can I substitute for chicken?

You can easily swap chicken for shrimp, diced pork, or plant-based proteins like tofu or tempeh. Just adjust cooking times accordingly—seafood cooks super fast, while tofu benefits from a bit of extra browning.
Is this recipe gluten-free?

To keep it gluten-free, make sure to use tamari or a gluten-free soy sauce alternative. The rest of the ingredients are naturally gluten-free, so it’s perfect if you’re avoiding gluten.
How do I prevent the cauliflower rice from getting mushy?

Removing excess moisture from the cauliflower after processing is key—wrap it in paper towels and squeeze gently. Also, cooking it quickly over high heat helps it stay fluffy rather than steaming it.

Final Thoughts

This Cauliflower Chicken Fried Rice Recipe has become one of my kitchen staples because it’s so adaptable and satisfying without feeling heavy. Whether you’re looking to cut carbs, sneak in veggies, or just whip up something tasty really fast, it’s a winner. I hope you enjoy making it as much as I do—and maybe it’ll become a go-to dinner in your home, too. Don’t forget to sprinkle on some chopped peanuts and drizzle that Sriracha to take it over the top!