Cauliflower Fried Rice With Chicken – A Lighter Take on a Takeout Favorite

If you love fried rice but want something lighter and veggie-forward, this Cauliflower Fried Rice with Chicken hits the spot. It’s quick, flavorful, and gives you that cozy takeout vibe without the heaviness. You’ll get tender bites of chicken, crisp veggies, and a savory sauce wrapped around fluffy cauliflower “rice.” It’s perfect for busy weeknights and flexible enough to use what you have on hand.

Grab a skillet and let’s make something satisfying and simple.

What Makes This Special

This recipe keeps all the things you love about fried rice—texture, depth, and that umami finish—without the extra carbs. Cauliflower rice cooks fast, so dinner is on the table in under 30 minutes. The sauce is straightforward but bold, built from pantry staples like soy sauce and sesame oil.

You control the salt, oil, and add-ins, so it’s easy to tailor to your taste or dietary needs. It also reheats beautifully, making it great for meal prep.

Shopping List

• Chicken: 1 lb boneless, skinless chicken thighs or breasts, cut into small cubes
• Cauliflower: 1 large head, riced (or 4 cups store-bought cauliflower rice)
• Eggs: 2 large
• Vegetables: 1 cup frozen peas and carrots, 1 small onion (or 4 green onions), 1 red bell pepper, 2–3 garlic cloves, 1-inch piece fresh ginger
• Oils: 1–2 tablespoons neutral oil (avocado, canola, or peanut), 1 teaspoon sesame oil
• Sauces & Seasoning: 3 tablespoons low-sodium soy sauce or tamari, 1 tablespoon oyster sauce (optional), 1 teaspoon rice vinegar, pinch of red pepper flakes (optional), black pepper
• Garnishes: Sliced green onions, sesame seeds, lime wedges (optional)
• Salt: As needed

Instructions

1. Prep the cauliflower rice. If using a whole cauliflower, remove leaves and core. Break into florets and pulse in a food processor until it looks like rice.

   Work in batches to avoid turning it mushy. If using store-bought, keep it refrigerated until cooking to maintain a good bite.

2. Chop your veggies. Dice the onion and bell pepper. Mince the garlic and ginger.

   If using green onions, slice whites and greens separately.

3. Season the chicken. Pat dry and toss with a pinch of salt and black pepper. For extra flavor, add 1 teaspoon soy sauce and 1 teaspoon cornstarch (optional) to lightly velvet the chicken.
4. Mix the sauce. In a small bowl, combine soy sauce, oyster sauce (if using), rice vinegar, sesame oil, and red pepper flakes. Set aside.
5. Scramble the eggs. Heat a large skillet or wok over medium-high heat.

   Add a little oil, pour in beaten eggs, scramble until just set, then transfer to a plate. Don’t overcook.

6. Cook the chicken. Add a bit more oil. Sear chicken in a single layer for 3–4 minutes, stirring occasionally, until cooked through and lightly browned.

   Transfer to the plate with eggs.

7. Sauté aromatics and veggies. Add a touch more oil if needed. Cook onion (or green onion whites) and bell pepper for 2–3 minutes until slightly softened. Stir in garlic and ginger for 30 seconds until fragrant.
8. Stir-fry the cauliflower rice. Add the riced cauliflower and frozen peas and carrots.

   Spread it out and let it cook undisturbed for 1 minute to develop some color. Stir and cook another 3–5 minutes until tender but not soggy.

9. Bring it all together. Return chicken and eggs to the pan. Pour in the sauce and toss well.

   Cook 1–2 minutes to warm through and coat everything evenly.

10. Finish and serve. Taste and adjust with more soy sauce, pepper, or a squeeze of lime. Top with green onion greens and sesame seeds. Serve hot.

Storage Instructions

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze in portions for up to 2 months.

  Reheat from frozen in a skillet with a splash of water, or thaw overnight first.

• Reheating: Use a hot skillet for the best texture. Microwave works in a pinch, but the skillet helps keep it from getting soggy.

Benefits of This Recipe

• Lighter than traditional fried rice: Cauliflower keeps it satisfying without feeling heavy.
• High in protein and fiber: Chicken, eggs, and vegetables make it a balanced meal.
• Fast and flexible: Ready in about 30 minutes, with room to swap ingredients based on what you have.
• Meal-prep friendly: Holds up well in the fridge and reheats nicely.
• Diet-friendly options: Easy to make gluten-free, dairy-free, and low-carb.

Pitfalls to Watch Out For

• Overprocessing the cauliflower: It can turn into mush. Pulse in short bursts until it looks like rice.
• Overcrowding the pan: Too much moisture leads to steaming instead of frying.

  Use a large skillet or cook in batches.

• Skipping high heat: Medium-high heat helps get that signature stir-fry texture and prevents sogginess.
• Adding sauce too early: Sauce should go in near the end so the cauliflower doesn’t soften too much.
• Underseasoning: Taste at the end and add soy sauce, pepper, or a splash of rice vinegar to brighten everything up.

Recipe Variations

• Spicy Sriracha Chicken: Stir 1–2 teaspoons sriracha into the sauce and finish with chili crisp.
• Tropical Pineapple: Add 1 cup diced pineapple and a handful of cashews for sweetness and crunch.
• Veggie-Packed: Toss in mushrooms, zucchini, or snap peas. Keep the total volume similar so it cooks evenly.
• Ginger-Garlic Shrimp Swap: Replace chicken with peeled shrimp. Cook shrimp first (2–3 minutes), set aside, and add back at the end.
• Teriyaki Twist: Use teriyaki sauce in place of soy and oyster sauce.

  Reduce added sesame oil to balance.

• Gluten-Free: Use tamari or coconut aminos, and a gluten-free oyster sauce or skip it.
• Egg-Free: Omit eggs and add edamame or extra chicken for protein.

FAQ

Can I use frozen cauliflower rice?

Yes. Don’t thaw it completely—add it straight to a hot pan and cook off the moisture. It may take an extra minute or two, but it works well.

What’s the best cut of chicken to use?

Chicken thighs stay juicier and are more forgiving, but chicken breast cooks quickly and stays tender if you don’t overcook it.

Cut uniformly for even cooking.

Do I need a wok?

A wok is great for high-heat stir-fries, but a large, heavy skillet works just fine. The key is space and heat.

How do I keep the cauliflower from getting soggy?

Use high heat, don’t crowd the pan, and avoid adding the sauce too soon. Let the cauliflower get a little color before stirring.

Can I make this vegetarian?

Absolutely.

Skip the chicken and add tofu, tempeh, edamame, or extra vegetables. Use vegetarian oyster sauce or omit it.

What can I substitute for oyster sauce?

Use more soy sauce with a pinch of sugar, hoisin sauce, or a splash of fish sauce for depth. Adjust to taste.

Is sesame oil necessary?

It adds that classic fried rice aroma.

If you don’t have it, the dish will still be good—just a little less nutty and aromatic.

How do I add more protein without changing the flavor?

Add extra egg, toss in diced tofu, or stir in cooked edamame. Keep the sauce amounts about the same and season at the end.

Can I double the recipe?

Yes, but cook in batches. If you crowd the pan, you’ll steam the cauliflower and lose the fried rice texture.

What if I don’t like peas and carrots?

Use any quick-cooking vegetables you enjoy, like corn, bell peppers, or finely chopped broccoli.

Keep pieces small so they cook fast.

In Conclusion

Cauliflower Fried Rice with Chicken is a smart, satisfying way to bring a takeout favorite to your table with a lighter touch. It’s quick to make, easy to customize, and delivers bold flavor with simple ingredients. Keep the heat high, don’t crowd the pan, and finish with a punchy sauce.

With a few basics and a big skillet, you’ll have a weeknight staple you’ll make again and again.