Cauliflower Chicken Fried Rice
All the savory, garlicky comfort of takeout fried rice — built on cauliflower rice for a lighter, lower-carb weeknight bowl.
Prep: 10 min · Cook: 15 min · Total: 25 min · Serves: 4 bowls · Difficulty: Easy
Ingredients
- 1 lb chicken breast, diced
- 5 cups riced cauliflower (fresh or frozen)
- 3 eggs, beaten
- 3 tbsp coconut aminos (or tamari)
- 1 tsp sesame oil
- 3 cloves garlic, minced
- 4 green onions, sliced
- 2 tbsp neutral oil
Method
- Heat 1 tbsp oil in a wok over high. Soft-scramble eggs, set aside.
- Sear chicken in remaining oil until golden and cooked through. Remove.
- Add garlic and white parts of green onion for 30 seconds, then add cauliflower rice. Stir-fry 5 minutes until tender and slightly toasty.
- Return chicken and eggs. Drizzle with coconut aminos and sesame oil, toss until glossy.
- Finish with green onion tops.
Allergen-aware substitutions
- Gluten-free: use tamari or coconut aminos.
- Egg-free: skip eggs, add diced tofu for protein.
- Peanut-free, shellfish-free, kiwi-free, pea-free by default.
Why this is diabetic-friendly
- Cauliflower rice keeps net carbs around 10 g per bowl.
- Lean chicken + eggs deliver ~30 g protein per serving.
- Coconut aminos lower added-sugar load vs traditional soy sauce.
Storage, reheating & freezer
Storage: Refrigerate up to 4 days — meal-preps beautifully.
Reheating: Re-crisp in a hot skillet with a teaspoon of oil.
Freezer: Freeze in single portions up to 1 month.
Nutrition (per serving, estimated)
- Calories: 320
- Protein: 32 g
- Carbs: 12 g
- Fat: 16 g
- Fiber: 4 g
- Sugar: 5 g
Frequently asked
Can I make this ahead of time?
Yes — prep the ingredients up to 24 hours in advance and store in airtight containers. Cook just before serving for the cozyest texture.
What if I don’t have one of the ingredients?
See the substitutions section above. Most pantry swaps work beautifully here — this recipe was designed to be forgiving.
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Photo note: Dark ceramic bowl, fried egg on top, chopsticks, warm evening light.