Cauliflower Chicken Fried Rice is a healthy and hearty Chinese Stir Fry recipe with a lot fewer calories and carbs. So perfect for a weeknight family meal!
When it comes to healthy cauliflower recipes there are so many to find. Loaded cauliflower casserole, cauliflower mashed (mock) potatoes, or broccoli cauliflower casserole or even cauliflower au gratin, you can make so many fresh and friendly side dishes its unreal. I personally love cauliflower chicken fried rice.
Its a take on traditional easy fried rice but keeps it healthy and usually diet friendly by replacing the rice with cauliflower.
Honestly whoever started this veggie rice trend is a genius!
Cauliflower Chicken Fried Rice
- 1 cup chicken breast, cubed cut into 1/2″ pieces (uncooked)
- 1 tablespoon oil
- 6 slices bacon, cooked and cut into small pieces
- 1 cup frozen peas and carrots
- 1 package, 12 oz, frozen cauliflower rice (keep frozen)
- 4 eggs
- 1 tablespoon milk
- 2 tablespoons soy sauce
- chopped green onions
Tips to note: As tempting as it is to add salt to recipes, soy sauce has tons of salt so do not go overboard adding additional spices until you taste. For the bacon, if you use raw, add it with the chicken and cook it.
Cauliflower Fried Rice
This cauliflower fried rice recipe is actually a full meal with bacon and chicken. Totally hearty and will def fill you up! Plus, if your kids are not spies (mine are) you might be able to sneak in some veggies since the soy makes it taste like traditional Chinese cuisine. If you prefer your rice normal (and not cauliflower) make sure you try this recipe for Easy Fried Rice here.
In a large skillet, add chicken and oil. Heat for 5 minutes or until browned on both sides.
Add bacon, peas and carrots and cauliflower.
Heat on medium, stirring frequently until hot.
In a small bowl, combine eggs and milk and whisk well.
Make a well (circle) in the center of the cauliflower mixture and pour eggs into center of the faux rice.
Cook until eggs are scrambled and mix into cauliflower.
Serve topped with chopped fresh green onions for a few fresh ingredients. This is totally optional of course.
A Keto-Friendly Chinese Side Dish
Since this recipe uses cauliflower instead of rice, it’s a keto-friendly side dish. You’ll want to pay attention to the serving size and net carbs, though. The peas and carrots both have carbs – even if they are all-natural ingredients.
Another healthy swap is coconut aminos instead of soy sauce.
How do you turn cauliflower into rice?
You can easily make your own cauliflower rice. All you do is:
- Cut the cauliflower into florets.
- Pulse the florets in a food processor, a little at a time.
- Stop when it is a rice consistency.
Don’t pulse it for too long or too many at a time. If you do, it could “over process” the cauliflower and make it powdery.
Another option – that I did – is to just buy the bagged cauliflower rice. It’s affordable and saves you a lot of time.
More Low Carb Side Dishes
Here are some more low carb and Keto-friendly side dishes. Keep these on your weekly menu as you cut out carbs in your diet.
If you have no issues with something being keto friendly or diet friendly, this General Tso’s chicken recipe makes for a delicious, hearty and savory chicken substitute! Just make the chicken and sauce and serve as one.
Nutrition Information:Yield: 4 Serving Size: 4 people
Amount Per Serving:Calories: 289 Total Fat: 16g Saturated Fat: 4g Trans Fat: 0g Unsaturated Fat: 11g Cholesterol: 233mg Sodium: 881mg Carbohydrates: 10g Net Carbohydrates: 0g Fiber: 3g Sugar: 4g Sugar Alcohols: 0g Protein: 27g