chicken cauliflower fried rice

Cauli-Fried “Rice”

Faux carbs are fast becoming this year’s hot trend. If you’re not quite ready to get down with spiralizing, low-carb cauliflower rice is the perfect introduction to grain alternatives. All you need is a grater or food processor to knock up rice-like pieces, that can then be microwaved in a flash, pan-fried in moments or roasted to create a light, fluffy portion that will have carb monsters asking for seconds.

As a fried rice look-alike, this dish can hold its own. The cauliflower is chewy and nubbly in all the right rice-like ways. Bits of egg and tender vegetables also make it a satisfying meal on its own. This still feels like comfort food — just comfort food that’s sneaking a few more vegetables into your day!

Cauliflower Fried “Rice”

Serves 4 to 6 – 318 calories per serving


1 medium head cauliflower
5 chicken breasts (cubed into bite size pieces), optional
2 large eggs
1 tablespoon minced ginger
3 cloves garlic, minced
2 medium carrots, diced (about 1 cup)
1/2 cup peas, fresh or frozen
4 green onions, thinly sliced
1/4 cup cashews, almonds, or other nut
2 to 3 tablespoons soy sauce (or if gluten-free, 1 to 2 tablespoons tamari)


Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower “rice.”

Cut the raw chicken breast into bite size pieces and cook in a 12-inch skillet over medium heat until cooked through.

Place the pan back over medium-high heat. Whisk the eggs and pour them into the skillet. Quickly scramble the eggs. Transfer the eggs to a cutting board and roughly chop into pieces.

Wipe the skillet clean and warm 1 tablespoon of olive oil over medium-high heat. Add the ginger and garlic, and sauté until fragrant, about 30 seconds. Stir in the carrots and sauté until crisp-tender, 2 minutes. Stir the peas, and cauliflower “rice” into the pan, mixing the ingredients thoroughly.

Lower the heat to medium, cover the pan, and cook until the cauliflower is tender, 5 to 8 minutes. Uncover and stir in the chicken, eggs, green onions, cashews, and 2 tablespoons soy sauce. Taste and add more soy sauce to taste. Serve immediately.

Leftovers will keep refrigerated for about a week.