Cauliflower Fried Rice With Chicken – A Light, Flavorful Weeknight Favorite

If you’re craving takeout-level comfort without the heavy feeling afterward, this cauliflower fried rice with chicken is a smart swap. It keeps the fried rice vibe—savory, salty, a little toasty—while trading regular rice for finely chopped cauliflower. The result is a dish that’s fast, colorful, and surprisingly satisfying.

You can make it with pantry staples, and it’s flexible enough to handle whatever veggies you have. Best of all, it cooks in one pan and tastes great the next day.

Cauliflower Fried Rice With Chicken - A Light, Flavorful Weeknight Favorite

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 4 servings

Ingredients

  

• 1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
• 1 pound boneless, skinless chicken breast or thighs, cut into small bite-size pieces
• 2 tablespoons neutral oil (avocado, canola, or light olive oil), divided
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground)
• 1 cup frozen peas and carrots (no need to thaw)
• 3 green onions, thinly sliced (whites and greens separated)
• 2 large eggs, lightly beaten
• 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
• 1–2 teaspoons toasted sesame oil
• 1/2 teaspoon white pepper (or black pepper)
• 1/2 teaspoon kosher salt, plus more to taste
• Optional add-ins: 1 cup diced bell pepper, 1/2 cup corn, 1 tablespoon rice vinegar, red pepper flakes or sriracha for heat

Instructions

 

• Rice the cauliflower. Remove the leaves and core. Cut into florets and pulse in a food processor until it looks like rice. Work in batches to avoid mush. If you don’t have a processor, grate on the large holes of a box grater. Pat dry with paper towels to remove excess moisture.
• Prep the chicken. Pat dry, then season with a pinch of salt and pepper. Smaller pieces cook faster and get better browning.
• Cook the chicken. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high. Add the chicken in a single layer. Cook without stirring for 2–3 minutes to get color, then stir until cooked through, 4–6 minutes total. Transfer to a plate.
• Build the aromatics. In the same pan, add the remaining 1 tablespoon oil. Add onion and the white parts of the green onions. Cook 2–3 minutes until slightly softened. Stir in garlic and ginger and cook 30 seconds until fragrant.
• Add the veggies. Toss in peas and carrots (and any optional veg like bell pepper). Cook 2–3 minutes, stirring, until warmed and crisp-tender.
• Scramble the eggs. Push the vegetables to one side of the pan. Pour the beaten eggs into the empty side. Let them set for 10–15 seconds, then scramble until just cooked. Mix into the vegetables.
• Stir-fry the cauliflower rice. Add the riced cauliflower. Spread it out and let it cook undisturbed for 1 minute to steam off moisture. Stir and cook another 3–5 minutes until tender with a slight bite. Avoid overcooking—it should not turn soggy.
• Season and finish. Return the chicken to the pan. Add soy sauce, sesame oil, white pepper, and a pinch of salt. Toss to combine and taste. Adjust with more soy, a dash of rice vinegar for brightness, or a squeeze of sriracha for heat. Stir in the green onion tops and serve hot.

What Makes This Special

This recipe gives you the flavor and texture of fried rice, but with a lighter base that won’t weigh you down. The cauliflower cooks quickly, so dinner comes together fast.

Using boneless chicken adds protein to keep you full, while the mix of veggies adds color and crunch. A simple sauce—soy, sesame oil, and a touch of ginger—pulls everything together. It’s also easy to scale for meal prep and adaptable for different diets.

Ingredients

• 1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
• 1 pound boneless, skinless chicken breast or thighs, cut into small bite-size pieces
• 2 tablespoons neutral oil (avocado, canola, or light olive oil), divided
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground)
• 1 cup frozen peas and carrots (no need to thaw)
• 3 green onions, thinly sliced (whites and greens separated)
• 2 large eggs, lightly beaten
• 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
• 1–2 teaspoons toasted sesame oil
• 1/2 teaspoon white pepper (or black pepper)
• 1/2 teaspoon kosher salt, plus more to taste
• Optional add-ins: 1 cup diced bell pepper, 1/2 cup corn, 1 tablespoon rice vinegar, red pepper flakes or sriracha for heat

Instructions

1. Rice the cauliflower. Remove the leaves and core.

   Cut into florets and pulse in a food processor until it looks like rice. Work in batches to avoid mush. If you don’t have a processor, grate on the large holes of a box grater.

   Pat dry with paper towels to remove excess moisture.

2. Prep the chicken. Pat dry, then season with a pinch of salt and pepper. Smaller pieces cook faster and get better browning.
3. Cook the chicken. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high. Add the chicken in a single layer.

   Cook without stirring for 2–3 minutes to get color, then stir until cooked through, 4–6 minutes total. Transfer to a plate.

4. Build the aromatics. In the same pan, add the remaining 1 tablespoon oil. Add onion and the white parts of the green onions.

   Cook 2–3 minutes until slightly softened. Stir in garlic and ginger and cook 30 seconds until fragrant.

5. Add the veggies. Toss in peas and carrots (and any optional veg like bell pepper). Cook 2–3 minutes, stirring, until warmed and crisp-tender.
6. Scramble the eggs. Push the vegetables to one side of the pan.

   Pour the beaten eggs into the empty side. Let them set for 10–15 seconds, then scramble until just cooked. Mix into the vegetables.

7. Stir-fry the cauliflower rice. Add the riced cauliflower.

   Spread it out and let it cook undisturbed for 1 minute to steam off moisture. Stir and cook another 3–5 minutes until tender with a slight bite. Avoid overcooking—it should not turn soggy.

8. Season and finish. Return the chicken to the pan.

   Add soy sauce, sesame oil, white pepper, and a pinch of salt. Toss to combine and taste. Adjust with more soy, a dash of rice vinegar for brightness, or a squeeze of sriracha for heat.

   Stir in the green onion tops and serve hot.

Storage Instructions

• Refrigerator: Store in an airtight container for up to 3 days. Cool fully before sealing to avoid condensation and sogginess.
• Freezer: Freeze for up to 2 months. The texture will soften slightly but still tastes great.

  Portion into flat freezer bags for quick thawing.

• Reheat: Warm in a hot skillet with a splash of water or broth, stirring until heated through. Microwave in 30–45 second bursts, stirring between intervals. Add a dash of soy or sesame oil to refresh the flavor.

Why This is Good for You

• Lighter on carbs, big on volume: Cauliflower provides bulk and fiber with fewer calories than rice, helping you feel satisfied without overdoing it.
• Lean protein: Chicken adds protein for steady energy and fullness.

  Using thighs keeps it juicy, while breasts keep it lean—your choice.

• Micronutrient boost: You get vitamin C, vitamin K, folate, and antioxidants from cauliflower and mixed veggies.
• Better control of sodium and oil: Homemade means you control the sauce and fat. Low-sodium soy sauce and measured oil keep it balanced.

Pitfalls to Watch Out For

• Soggy cauliflower: Overprocessing or overcooking can turn it mushy. Pulse florets in short bursts and cook just until tender.
• Too much moisture in the pan: Wet cauliflower or overcrowding traps steam.

  Pat the cauliflower dry and cook in a wide pan over medium-high heat.

• Pale chicken: If you stir too soon, it won’t brown. Let it sear undisturbed for a couple of minutes before flipping.
• Flat flavor: Taste and adjust at the end. A splash of rice vinegar or a pinch more salt can wake up the dish.

  Sesame oil should be added at the end for aroma—don’t cook it too long.

Recipe Variations

• Spicy Garlic Chicken: Add 1–2 teaspoons chili-garlic sauce or sriracha with the soy sauce. Finish with extra chopped garlic for bite.
• Pineapple Fried Rice Twist: Fold in 1 cup diced pineapple and 1/2 cup red bell pepper. Add 1 teaspoon fish sauce for depth, if you like.
• Teriyaki Style: Swap the soy sauce for 2 tablespoons teriyaki sauce and 1 tablespoon soy.

  Add snap peas and sesame seeds.

• Thai-Inspired: Use tamari, a squeeze of lime, and a handful of fresh basil or cilantro. Add red pepper flakes and a drizzle of fish sauce for umami.
• Vegetarian: Replace chicken with diced tofu (press and pan-fry until golden) or edamame. Increase eggs to three for extra protein.
• High-Protein Add-On: Stir in cooked shrimp with the chicken, or add a scoop of cooked quinoa for extra texture.

FAQ

Can I use store-bought riced cauliflower?

Yes.

It’s a huge time-saver. If it looks wet or clumpy, spread it on a clean towel and pat dry before cooking to prevent sogginess.

Breasts or thighs—which is better?

Both work. Breasts are lean and cook quickly.

Thighs stay juicier and are more forgiving if you accidentally overcook them. Use what you prefer.

Do I need a wok?

No. A large nonstick skillet or a well-seasoned stainless pan works.

The key is a wide surface and medium-high heat so moisture evaporates fast.

How do I keep it from tasting bland?

Season in layers. Salt the chicken lightly, bloom the garlic and ginger, and adjust soy and sesame oil at the end. A splash of rice vinegar or a squeeze of lime brightens everything.

Can I make it without eggs?

Yes.

Skip the eggs or replace them with scrambled tofu. You can also add more chicken or edamame to keep the protein up.

Is this gluten-free?

It can be. Use tamari or certified gluten-free soy sauce.

Check labels on any add-ins like teriyaki or fish sauce.

What if I don’t have peas and carrots?

Use what you have: diced zucchini, corn, bell peppers, broccoli rice, or spinach. Cut smaller pieces so they cook quickly and stay crisp.

Can I meal prep this?

Absolutely. Portion into containers with a wedge of lime and extra green onions.

Reheat in a skillet for the best texture.

In Conclusion

Cauliflower fried rice with chicken is a weeknight hero: fast, flexible, and packed with flavor. It satisfies that fried rice craving without the heaviness, and it welcomes whatever’s in your fridge. Keep the heat high, don’t overcook the cauliflower, and finish with a splash of sesame oil for a polished, takeout-style result.

Once you make it a few times, it becomes second nature—and a regular on your table.