Chicken Cauliflower Fried Rice: Healthy Low-Carb Dinner Recipe

hicken Cauliflower Fried Rice: A Healthy and Flavorful Twist on a Classic

If you’re looking for a quick, healthy, and delicious meal, this Chicken Cauliflower Fried Rice is the perfect choice. Packed with protein, low in carbs, and bursting with flavor, it’s a fantastic alternative to traditional fried rice. Whether you’re watching your carbs, meal-prepping for the week, or just craving a wholesome dish, this recipe is guaranteed to satisfy.

Ingredients for Chicken Cauliflower Fried Rice

Here’s everything you need to whip up this delicious recipe. It serves 4 people.

For the Chicken:

1 pound boneless, skinless chicken breasts or thighs, diced
2 tablespoons soy sauce
1 teaspoon sesame oil

For the Fried Rice:

4 cups cauliflower rice (store-bought or homemade)
2 tablespoons vegetable oil or sesame oil
1 medium onion, finely diced
2 carrots, diced
1 cup frozen peas
3 cloves garlic, minced
2 large eggs, beaten
3 tablespoons soy sauce
1 tablespoon oyster sauce (optional, for extra umami)
1/4 teaspoon ground black pepper
1/4 cup green onions, sliced, for garnish
1 tablespoon sesame seeds, for garnish (optional)

Step-by-Step Instructions

1. Cook the Chicken

Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
Add the diced chicken and cook until golden and fully cooked, about 5-7 minutes.
Stir in 2 tablespoons of soy sauce and remove the chicken from the skillet. Set aside.

2. Prepare the Vegetables

In the same skillet, add 2 tablespoons of vegetable oil.
Sauté the onions and carrots until tender, about 4-5 minutes.
Add the minced garlic and cook for an additional minute, stirring frequently.

3. Add the Cauliflower Rice

Stir in the cauliflower rice, frozen peas, and black pepper.
Cook for 5-6 minutes, stirring occasionally, until the cauliflower is tender but not mushy.

4. Scramble the Eggs

Push the cauliflower mixture to one side of the skillet.
Pour the beaten eggs onto the empty side of the skillet and scramble until fully cooked.
Mix the scrambled eggs into the cauliflower rice.

5. Combine and Season

Return the cooked chicken to the skillet.
Stir in 3 tablespoons of soy sauce and 1 tablespoon of oyster sauce (if using).
Toss everything together until well combined and heated through.

6. Serve and Garnish

Remove from heat and garnish with green onions and sesame seeds.
Serve hot and enjoy your flavorful Chicken Cauliflower Fried Rice!

Why You’ll Love This Recipe

Low-Carb Alternative: Swapping rice for cauliflower keeps this dish light and keto-friendly.
Quick and Easy: Ready in under 30 minutes, perfect for busy weeknights.
Customizable: Add your favorite vegetables or adjust the seasoning to suit your taste.
Great for Meal Prep: Reheats beautifully, making it an excellent option for packed lunches.

Variations and Substitutions

Vegetarian Option

Replace the chicken with diced tofu or tempeh.
For an egg-free version, omit the eggs and add extra vegetables for volume.

Protein Swaps

Use shrimp, ground turkey, or pork instead of chicken for a different protein source.

Flavor Boosts

Add a teaspoon of grated ginger for a fresh, spicy kick.
Sprinkle a dash of chili flakes or Sriracha for some heat.

Vegetable Additions

Bell peppers, broccoli, or snap peas are great additions to this dish.

Pro Tips for Perfect Chicken Cauliflower Fried Rice

Use Fresh Cauliflower Rice: Fresh cauliflower rice yields the best texture, but frozen works in a pinch. If using frozen, be sure to drain any excess moisture.
Cook Over High Heat: Cooking over high heat helps to mimic the authentic wok-fried texture.
Prep Ingredients First: Have all your ingredients ready before starting, as this dish cooks quickly.
Avoid Overcooking: Cook the cauliflower just until tender to avoid a mushy texture.