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Easy Crispy Cauliflower Fried Rice with Chicken

crispy cauliflower fried rice with chicken - featured image
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A quick and healthy low-carb alternative to traditional fried rice featuring crispy cauliflower and tender chicken with savory soy and sesame flavors.

Ingredients

Scale
  • 1 medium head cauliflower, riced (about 4 cups)
  • 1 large chicken breast (about 8 oz / 225 g), diced into bite-sized pieces
  • 2 large eggs, beaten
  • 3 stalks green onions, sliced thinly
  • 3 cloves garlic, minced
  • 1 medium carrot, finely diced
  • ½ cup frozen peas, thawed (optional)
  • 3 tablespoons soy sauce (low-sodium recommended)
  • 1 teaspoon sesame oil
  • 2 tablespoons vegetable oil (canola or avocado oil)
  • 1 tablespoon fresh lime juice (optional but recommended)
  • Salt and pepper to taste

Instructions

  1. Rice the cauliflower: Wash and dry the cauliflower head. Remove leaves and core, then pulse florets in a food processor until they resemble rice grains (about 1-2 cups at a time) or grate with a box grater. Set aside.
  2. Prep the chicken and veggies: Dice the chicken breast into small, even pieces (about ½-inch). Finely dice the carrot, mince the garlic, and slice green onions. Have frozen peas thawed and ready.
  3. Cook the chicken: Heat 1 tablespoon vegetable oil in a large skillet over medium-high heat. Add chicken pieces, season lightly with salt and pepper, and cook for 5-6 minutes until golden and cooked through. Remove chicken from pan and set aside.
  4. Scramble the eggs: In the same skillet, add a little oil if needed, pour in beaten eggs, and scramble quickly until just set. Remove and set aside with chicken.
  5. Sauté the aromatics and veggies: Add remaining oil to the pan. Toss in garlic and diced carrot, cooking for 2-3 minutes until softened and fragrant. Add peas and cook another minute.
  6. Cook the cauliflower rice: Increase heat to medium-high. Add riced cauliflower to the pan, stirring frequently. Let it cook undisturbed for about 2 minutes to get some crispiness, then stir and cook for another 3-4 minutes until tender but not mushy. Season lightly with salt.
  7. Combine everything: Return chicken and scrambled eggs to the skillet. Pour soy sauce and drizzle sesame oil over the mixture. Toss everything together to combine and heat through for about 2 minutes.
  8. Finish and serve: Remove from heat. Stir in sliced green onions and fresh lime juice for a bright pop. Taste and adjust seasoning if needed. Serve immediately.

Notes

Pat riced cauliflower dry before cooking to avoid sogginess. Cook over medium-high heat without overcrowding the pan to get crispy edges. Let cauliflower sit undisturbed for a couple of minutes to develop crispiness. Use fresh lime juice at the end to brighten flavors. For gluten-free, substitute soy sauce with tamari or coconut aminos. Protein swaps include tofu or shrimp.

Nutrition

Keywords: cauliflower fried rice, healthy chicken recipe, low carb fried rice, easy weeknight dinner, gluten-free fried rice, quick chicken recipe

Find it online: https://blixfood.com/easy-crispy-cauliflower-fried-rice-with-chicken-recipe-for-healthy-meals/