Craving takeout but trying to keep things light? This low-carb Cauli-Fried Rice with Chicken is packed with tender chicken, fluffy cauliflower rice, colorful vegetables, scrambled egg, and savory seasonings. It has all the comforting flavors of classic chicken fried rice—without the heavy carbs.
Why You’ll Love This Recipe
- Low-carb and satisfying
- High in protein
- Ready in about 30 minutes
- One-pan meal
- Great for meal prep
- Full of classic fried-rice flavor
Perfect For
This recipe is perfect for low-carb dinners, quick lunches, meal prep, healthy takeout alternatives, and easy weeknight meals.
Common Mistakes to Avoid
- Using wet cauliflower rice — Excess moisture makes the fried rice mushy.
- Overcrowding the skillet — Cook in batches if necessary.
- Adding soy sauce too early — Add it near the end so the cauliflower doesn’t release too much moisture.
- Overcooking the chicken — Cook just until tender and fully done.
Required Equipment
- Large skillet or wok
- Spatula
- Sharp knife
- Cutting board
- Small bowl
Storage Instructions
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheat in a skillet over medium-high heat for the best texture.
You can freeze portions for up to 2 months, although the cauliflower may become slightly softer after thawing.
Recipe Details
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Best Season: All-season
Total Calories (Per Serving): Approximately 330 calories
📝 Ingredients
Chicken Fried Rice
- 1 lb (450 g) boneless, skinless chicken breast, cut into small pieces
- 4 cups cauliflower rice, fresh or frozen
- 2 large eggs
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- ½ cup diced carrots
- ½ cup frozen peas
- ½ small onion, finely diced
- 3 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce or tamari
- 1 teaspoon grated fresh ginger
- ½ teaspoon black pepper
- ¼ teaspoon red pepper flakes, optional
- 2 green onions, sliced
Optional Garnish
- Sesame seeds
- Fresh cilantro
- Extra green onion
- Lime wedges
- Sriracha or chili sauce
Note: For an even lower-carb version, reduce or omit the carrots and peas and add extra zucchini, cabbage, or bell pepper instead.
Directions
- Prepare the cauliflower rice.
If using frozen cauliflower rice, thaw it completely and squeeze out excess moisture using a clean kitchen towel or paper towels. - Cook the chicken.
Heat olive oil in a large skillet or wok over medium-high heat. Add the chicken and cook for 5–7 minutes, stirring occasionally, until fully cooked and lightly browned. - Season the chicken.
Add a little black pepper and remove the chicken from the skillet. Set aside. - Cook the eggs.
Add the sesame oil to the same skillet. Crack in the eggs and scramble for 1–2 minutes until just set. - Add the vegetables.
Add onion, carrots, and peas. Stir-fry for 3–4 minutes. - Add garlic and ginger.
Stir in garlic and fresh ginger. Cook for about 30 seconds until fragrant. - Add cauliflower rice.
Add the cauliflower rice and increase the heat to medium-high. - Stir-fry.
Cook for 5–7 minutes, stirring frequently, until the cauliflower rice becomes tender and some pieces begin to brown. - Return the chicken.
Add the cooked chicken and scrambled egg back to the skillet. - Add soy sauce.
Pour in the soy sauce or tamari and toss everything together. - Season.
Add black pepper and red pepper flakes if desired. - Cook briefly.
Stir-fry for another 1–2 minutes so all the flavors combine. - Finish with green onion.
Stir in sliced green onions. - Serve.
Serve immediately with sesame seeds, extra green onion, or your favorite low-carb toppings.
Low-Carb Tips
- Use riced cauliflower instead of regular rice.
- Replace peas and carrots with zucchini, cabbage, mushrooms, or bell peppers for fewer carbs.
- Choose low-sodium soy sauce or tamari.
- Add extra chicken for a higher-protein meal.
- A small drizzle of chili oil adds plenty of flavor without adding significant carbohydrates.
Nutrition Facts
Per Serving — Approximate
- Calories: ~330
- Fat: ~17 g
- Cholesterol: ~155 mg
- Sodium: ~650 mg
- Potassium: ~750 mg
- Total Carbohydrates: ~14 g
- Fiber: ~5 g
- Net Carbs: ~9 g
- Sugars: ~6 g
- Protein: ~34 g
- Calcium: ~70 mg
Nutrition values are approximate and depend on the vegetables, soy sauce, and chicken used.
Notes
- Extra protein: Add another ½ lb chicken or an additional egg.
- Lower-carb: Skip peas and carrots and add chopped cabbage or zucchini.
- Spicy: Add chili flakes, fresh chilies, or a little hot sauce.
- More vegetables: Add mushrooms, broccoli, spinach, or bell peppers.
- Shrimp version: Replace chicken with peeled shrimp and cook for 2–3 minutes per side.
- Storage: Refrigerate for up to 4 days.
- Freezing: Freeze for up to 2 months.
- Gluten-free: Use tamari instead of regular soy sauce.
- Low-carb: Yes, especially when made with lower-carb vegetables.
Frequently Asked Questions
1. Can I use frozen cauliflower rice?
Yes. Thaw and squeeze out as much moisture as possible before cooking.
2. Can I use leftover chicken?
Absolutely. Add chopped cooked chicken during the final few minutes just to heat it through.
3. Can I make this without eggs?
Yes. Simply omit the eggs and add extra chicken or vegetables.
4. How do I keep cauliflower fried rice from becoming soggy?
Remove as much moisture as possible and cook over fairly high heat without overcrowding the skillet.
5. Can I make this ahead of time?
Yes. It keeps well in the refrigerator for up to 4 days and makes an excellent meal-prep lunch.
