Low-Carb Chicken Stir Fry With Cauliflower Rice – Quick, Fresh, and Satisfying

This low-carb chicken stir fry with cauliflower rice is a weeknight hero. It’s fast, colorful, and full of flavor without weighing you down. Tender chicken, crisp veggies, and a savory sauce come together in minutes, and the cauliflower rice soaks up every drop.

If you’re watching carbs or just want a lighter meal that still feels hearty, this checks every box. It’s simple enough for busy nights but tasty enough to crave.

What Makes This Recipe So Good

• Low in carbs, big on flavor: You get all the satisfaction of a classic stir fry with a lighter base.
• Fast and flexible: Ready in about 30 minutes, and you can swap veggies based on what you have.
• Balanced meal: Lean protein, fiber-rich veggies, and a clean sauce that isn’t loaded with sugar.
• Great texture: Juicy chicken, crisp vegetables, and fluffy cauliflower rice make every bite interesting.
• Meal-prep friendly: Keeps well and reheats nicely for lunches or quick dinners.

Ingredients

• For the chicken and veggies:
• 1.25 pounds boneless, skinless chicken breasts, thinly sliced
• 1 tablespoon avocado oil or light olive oil (plus 1 teaspoon for the rice)
• 1 red bell pepper, thinly sliced
• 1 small zucchini, halved and sliced
• 1 cup broccoli florets, bite-sized
• 1 small carrot, peeled and thinly sliced
• 3 green onions, sliced (white and green parts separated)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground ginger)
• For the sauce:
• 3 tablespoons tamari or low-sodium soy sauce (use coconut aminos for soy-free)
• 1 tablespoon rice vinegar or apple cider vinegar
• 1 teaspoon toasted sesame oil
• 1–2 teaspoons hot sauce or chili-garlic sauce (optional, for heat)
• 1 teaspoon monk fruit, erythritol, or a pinch of stevia (optional, balances flavors)
• 1 teaspoon arrowroot or cornstarch mixed with 2 teaspoons cold water (optional, for slight thickening)
• For the cauliflower rice:
• 1 medium head cauliflower, riced (about 4 cups) or 16 ounces pre-riced cauliflower
• 1 teaspoon avocado oil
• Salt and pepper to taste
• To finish:
• Sesame seeds, for garnish
• Lime wedges, optional
• Fresh cilantro or sliced green onion tops

How to Make It

1. Prep the cauliflower rice: If using a whole cauliflower, cut into florets and pulse in a food processor until it looks like coarse rice. Avoid over-processing to prevent mush.
2. Make the sauce: In a small bowl, whisk tamari, vinegar, sesame oil, hot sauce, and sweetener.

   If using thickener, stir it into the sauce just before cooking.

3. Season the chicken: Pat the slices dry and sprinkle with a pinch of salt and pepper. Dry chicken sears better and stays juicy.
4. Cook the cauliflower rice: Heat 1 teaspoon oil in a large skillet over medium heat. Add cauliflower rice, a pinch of salt, and pepper.

   Cook 4–6 minutes, stirring occasionally, until tender with a little bite. Transfer to bowls and keep warm.

5. Sear the chicken: In a large wok or skillet, heat 1 tablespoon oil over medium-high. Add chicken in a single layer.

   Cook 4–5 minutes, flipping once, until just cooked through and lightly browned. Remove to a plate.

6. Stir-fry the veggies: In the same pan, add the white parts of the green onion, bell pepper, carrot, and broccoli. Cook 3 minutes, stirring often.

   Add zucchini, garlic, and ginger. Cook 2–3 more minutes until crisp-tender.

7. Combine with sauce: Return chicken and any juices to the pan. Pour in the sauce.

   Stir and cook 1–2 minutes, just until the sauce lightly coats everything. If using a thickener, it will tighten quickly—don’t overcook.

8. Finish and serve: Turn off heat. Top with green onion tops, sesame seeds, and cilantro.

   Spoon over cauliflower rice and add a squeeze of lime if you like.

Storage Instructions

• Refrigerate: Store stir fry and cauliflower rice in separate airtight containers for up to 4 days.
• Reheat: Warm in a skillet over medium heat with a splash of water or broth for 3–4 minutes, or microwave in 45-second bursts, stirring between.
• Freeze: The chicken and veggies freeze well for up to 2 months. Cauliflower rice can be frozen separately; reheat straight from frozen in a hot pan.

Health Benefits

• Lower carb load: Cauliflower rice significantly reduces carbs compared to regular rice, helping with blood sugar control.
• High in protein: Chicken provides lean protein to support muscle and satiety.
• Fiber and micronutrients: Broccoli, peppers, and zucchini add fiber, vitamin C, potassium, and antioxidants.
• Better fats: Avocado oil and sesame oil offer heart-friendly fats in modest amounts.
• Gluten- and dairy-free options: Use tamari or coconut aminos to keep it gluten-free; no dairy required.

Common Mistakes to Avoid

• Crowding the pan: Overloading the skillet steams the chicken and veggies. Cook in batches if needed.
• Overcooking cauliflower rice: Too long in the pan and it turns soggy.

  Aim for tender with a little bite.

• Skipping the dry pat: Wet chicken won’t brown well. Pat it dry before cooking.
• Adding sauce too early: Sauce should go in at the end to avoid burning and to keep veggies crisp.
• Not tasting as you go: Adjust salt, acid, and heat. A splash of vinegar or lime at the end can brighten the whole dish.

Alternatives

• Protein swaps: Use shrimp, turkey, tofu, or tempeh.

  For tofu, press and pan-fry until golden before adding sauce.

• Veggie swaps: Try snap peas, mushrooms, bok choy, or baby spinach. Keep total volume similar for even cooking.
• Sauce variations: Add garlic chili crisp for heat, peanut butter or almond butter for a satay-style twist, or extra ginger for a brighter kick.
• Soy-free: Use coconut aminos and a pinch of salt to taste.
• Extra low-carb: Skip the carrot and use more leafy greens or mushrooms.

FAQ

Can I use frozen cauliflower rice?

Yes. Add it straight to a hot pan with a little oil and cook until the moisture cooks off and the rice is tender.

Season at the end.

How can I make it spicier?

Stir in chili-garlic sauce, red pepper flakes, or a drizzle of sriracha. Taste and adjust at the end so you don’t overpower the other flavors.

What if I don’t have a wok?

A large, wide skillet works well. The key is high heat and enough space so the ingredients sear instead of steam.

Can I meal prep this?

Absolutely.

Portion the stir fry and cauliflower rice into containers. Keep a little extra sauce on the side to refresh flavors after reheating.

How do I keep the chicken tender?

Slice it thin and cook over medium-high heat just until done. You can also briefly marinate in a teaspoon of oil and a tablespoon of soy sauce for 15 minutes before cooking.

Is this keto-friendly?

Yes.

Use a low-carb sweetener or omit it, skip the carrot if you want to reduce carbs further, and stick with tamari or coconut aminos.

Can I add nuts?

Yes. Toasted cashews, peanuts, or sliced almonds add crunch and healthy fats. Add them at the end so they stay crisp.

Wrapping Up

Low-carb chicken stir fry with cauliflower rice is a simple way to get a fresh, balanced meal on the table fast.

It’s adaptable, satisfying, and easy to customize with what you have in the fridge. Keep this recipe in your weeknight rotation, and you’ll always have a tasty, lighter option that doesn’t feel like a compromise. Enjoy it as-is, or tweak the sauce and veggies to make it your own.