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by Diane
Buy our air fryer e-cookbooks today Many of you asked for a chicken cauliflower fried rice version after our popular regular cauliflower fried rice!Here is a new chicken version and it’s really quite simple, with the addition of chicken breast.
Chicken Cauliflower Fried Rice Recipe (Low Carb)
You can certainly use chicken thigh meat for more flavor or even switch it out to shrimp. What ever you do, it’s still the tried and trusted recipe for cauliflower fried rice that’s been going viral on Facebook. The wonder of this recipe is that there’s no rice at all! The “rice” part is100% cauliflower and when chopped small, the tiny bits of cauliflower resembles the “rice”. When cooked up, you don’t miss the rice too much because the texture is so much like rice! Replacing the rice for cauliflower makes this recipe super low-carb and healthier. The smallcauliflower bits truly resembles the same bite and texture as rice. Best of all, there’s so much less carbs.
How to Make Cauliflower Fried Rice Recipe with Chicken
The secret is to make sure to keep the cauliflower with a good bite and not cook it to be mushy. Another key factor is to hand-mince it to get the perfect texture. You can use a food processor too, but make sure to not over process the cauliflower or else it will be mushy.
- If using fresh cauliflower, cut the head into smaller pieces before processing in the food processor. This will help break down the cauliflower into more even pieces.
- If you put big chunks of the cauliflower into the food processor, you’ll get un-even cauliflower.
- If using frozen cauliflower, make sure to drain all the moisture before cooking. Your “fried rice” will be less soggy.
Video: Cauliflower Fried Rice with Chicken
Here’s our Favorite ways to make Cauliflower Rice:
Goodtoolsmake time in the kitchenall the more enjoyable. Here’ssomeof the favorites:
Food Processor: This is our favorite food processor for home; linked here. It is a great balance between useable size for the average recipe and how much space is needed to store it.
Hand Cut- The secret is to make sure to keep the cauliflower with a good bite and not cook it to be mushy. Another key factor is to hand-mince it to get the perfect texture. You can use a food processor too, but make sure to not overprocess the cauliflower or else it will be mushy. And every kitchen should have a good knife.
Grate the cauliflower: You can also grate the cauliflower to get the rice texture!Whip out the box grater and go to town.
Pre-cut & bagged: You can also buy pre-cut cauliflower in bags in your frozen food section.
Before and After! Here’s thelink to the food processor.
Cauliflower "Fried Rice" with Chicken
Yield: 4 servings
Total Time: 30 minutes mins
We prefer the texture of hand minced cauliflower, but you can always mince it in a food processor or buy it pre-minced. If using a food processor, be careful not to process it too much or else the cauliflower will become mushy once cooked.
4.84 from 12 votes
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Ingredients
- 1 pound (455g) boneless, skinless chicken breast , cut into bite sized pieces
- 1 medium head cauliflower (about 2 lbs. /910g)
- 1 large egg
- 2 Tablespoons (30ml) cooking oil , divided
- 1/2 onion , chopped
- 2 cloves garlic , minced
- 1/2 cup (120ml) diced frozen or fresh carrots
- 1/2 cup (120ml) frozen peas
- 2 Tablespoons (30ml) soy sauce *for gluten-free use tamari
- 1/2 teaspoon sesame oil
- fresh cracked black pepper to taste
- 2 green onions , diced
- optional: kosher salt , to taste
- more optional vegetables: kale, celery, broccoli, corn, spinach
- more options: shrimp, pork and beef
Instructions
Mince cauliflower into very small crumbled pieces, resembling the size of rice or larger because the cauliflower will shrink as it cooks. You can use a food processor to get this texture, but be careful to not process the cauliflower too much or it will become mushy. We prefer to hand mince everything to get the small texture, so it still remains firm when cooked.
Heat large skillet on medium high heat. Add olive oil, then add onion and garlic. Cook until soft and translucent.
Add chicken and cook until brown, about 3 minutes.
Add cauliflower and sauté until almost tender, making sure it is not mushy soft. Add the peas and carrots and stir untilcombined. If using fresh carrots, cook for about 2 minutes, otherwise proceed to the next step.
Add the beaten egg, soy sauce, sesame oil and black pepper. Stir until the egg coats all of the cauliflower and becomes cooked.
If needed, add additional kosher salt to taste. Add green onions and stir until everything is combined.
Serve warm.
Video
Nutrition Information per Serving
Calories: 284kcal, Carbohydrates: 14g, Protein: 31g, Fat: 12g, Saturated Fat: 2g, Cholesterol: 113mg, Sodium: 707mg, Potassium: 1016mg, Fiber: 5g, Sugar: 5g, Vitamin A: 2965IU, Vitamin C: 81mg, Calcium: 63mg, Iron: 2mg
Course: Main Course, Side Dish
Cuisine: American, Asian
Calories: 284
Here’s our previous and popular vegetarian cauliflower fried rice recipe.
Now that we have the written version for chicken cauliflower, you can make this healthy fried rice recipe in a snap for an awesome and quick and easy dinner. Once you taste this chicken cauliflower fried rice, you’ll be hooked!
MoreFried Rice Recipes,Healthy Air Fryer Recipesand Everyday Healthy Recipes.
This recipe was originally published in 2017 and re-published in 2020 with an updated video.
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posted in: 30 Minute Recipes, 300+ Easy Meals, Asian, Chicken | Turkey, Healthy, Kids Menu, One Pot Dishes, Paleo, Skillet, Vegetables 12 comments
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Loreen — Reply
Made this for dinner tonight super easy n yummy. I used frozen rice cauliflower n frozen mixed veggies and added chicken breast.
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Elaine Rancourt — Reply
So delicious. Thank you for this recipe. I have added Shrimp, bean sprouts and sweet peppers, depending what I have in my fridge.
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Best Recipe Box — Reply
Hi Elaine, love the addition of sweet peppers and bean sprouts. Thanks for making this and enjoying it!
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Tracy — Reply
Love love love this dish! My husband loved it too – went back for seconds. I added prawns and hot sauce! Fits perfectly with Keto!
Thank you so much for sharing – appreciated! -
Cindy — Reply
One of my favorites! -
Brenda — Reply
Where can I find the nutritional info for this recipe? Have made it and it is delicious but need info for my keto life. -
Cassandra — Reply
I figured out the nutritional facts for anyone that would like them. (Recipe says 4 servings) I didn’t add in the green onions so you may have to adjust for that.
Per Serving
Net Carbs- 9g
Fiber- 5g
Fat- 14g
Protein- 42g
Net Calories- 405 -
Marcie — Reply
This was perfect for my kept diet. I love the taste of cauliflower so I was pleased to find this recipe. -
Harmony — Reply
I never thought it would be that easy to make cauliflower fried rice. Thanks for the recipe. -
Patricia — Reply
I just love this recipe. Being a diabetic, it helps with the sugar count. I love this so much I make it and eat the chicken on the side.
I feel like I am eating Chinese Fried rive which I like very much. I will never eat rice again now that I found this recipe.
I hope there will be more recipes using cauliflower.
Enjoy
Thanks for this recipe-
Best Recipe Box — Reply
Thanks Patricia for the feedback. We’re so happy that the recipe works for your dietary needs! We definitely have more cauliflower recipes here: https://bestrecipebox.com/tag/cauliflower/
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Aisha — Reply
I’m loving this low-carb fried rice recipe. It’s so great and it goes with anything.
