This chicken fried rice is a comforting, savory one-pan meal that comes together in minutes. By using cauliflower rice, it offers a lighter, low-carb twist without sacrificing classic flavor. The key is a hot pan and dried cauliflower for that perfect, slightly crispy texture.
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Why You’ll Love This Chicken Fried Rice
- Quick & Satisfying: A true 20-minute meal from start to finish.
- Restaurant Flavor at Home: Master smoky “wok hei” with proper searing.
- Clean-out-the-Fridge: Easily adapt with leftover chicken or veggies.
- Light Yet Filling: Cauliflower rice provides volume without heaviness.
Ingredients & Tools
- 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
- 1 large head of cauliflower, riced (or 2 bags pre-riced, about 24 oz)
- 2 large eggs, lightly beaten
- 3 tbsp avocado oil or coconut oil, divided
- 1/2 cup frozen peas and carrots mix
- 3 green onions, sliced (whites and greens separated)
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 3 tbsp coconut aminos or tamari
- 1 tbsp sesame oil
- 1/2 tsp fish sauce (optional, but highly recommended for depth)
- Salt and white pepper to taste
Tools: A large skillet or wok, a good spatula, a couple of bowls for prepping ingredients.
Notes: For a whole head of cauliflower, pulse in a food processor to a rice-like consistency (don’t over-process). Fish sauce adds savory depth without a fishy taste.
Nutrition (per serving)
| Calories: | 320 kcal |
| Protein: | 28 g |
| Fat: | 18 g |
| Carbs: | 12 g |
| Fiber: | 5 g |
Serves: 4 | Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Before You Start: Tips & Ingredient Notes
- Dry Your Cauliflower Rice. This is the single most important step for non-soggy fried rice. After ricing, spread the cauliflower on a clean kitchen towel or paper towels and press firmly to wick away as much moisture as possible. Wet rice steams instead of frying.
- Why Chicken Thighs? Thighs stay juicier and more flavorful during the quick, high-heat cooking than breast meat tends to. They have a bit more fat, which translates directly to better texture and taste in the final dish.
- Have Everything Prepped and Ready. Fried rice cooks fast. Once you start, there’s no time to stop and mince garlic or slice onions. Have all your ingredients measured, chopped, and in little bowls right next to the stove—this is your “mise en place” and it makes all the difference.
- Don’t Skip the White Pepper. It has a different, more earthy and pungent aroma than black pepper that is absolutely classic in fried rice. It provides a gentle heat that permeates the dish in a way black pepper just doesn’t.
How to Make Chicken Fried Rice
Step 1: Cook the Chicken. Start by patting your chicken pieces completely dry with a paper towel—this is key for getting a good sear. Heat 1 tablespoon of your avocado oil in your large skillet or wok over medium-high heat until it shimmers. Add the chicken in a single layer, season with a pinch of salt and white pepper, and let it cook undisturbed for 2-3 minutes to get a nice golden-brown color. Stir it around and continue cooking for another 3-4 minutes until it’s cooked through. You’ll notice the edges might get a little crispy, which is exactly what you want. Remove the chicken from the skillet and set it aside on a plate.
Step 2: Scramble the Eggs. Reduce the heat to medium and add another half tablespoon of oil to the same skillet. Pour in your lightly beaten eggs. Let them set for about 30 seconds before you start gently scrambling them with your spatula. You’re aiming for soft, large curds. Cook them just until they’re no longer runny, then quickly scoop them out onto the same plate as the chicken. Don’t overcook them here—they’ll heat up again later.
Step 3: Sauté the Aromatics. Now, add the remaining 1.5 tablespoons of oil to the skillet. Toss in the white parts of your green onions, the minced garlic, and grated ginger. The aroma that hits you at this moment is just… heavenly. Stir constantly for just 45-60 seconds. You want them to be fragrant and softened, but for the love of all that is good, don’t let the garlic burn or it will turn bitter.
Step 4: Fry the Cauliflower Rice. Crank the heat back up to medium-high. Now, add your thoroughly dried cauliflower rice and the frozen peas and carrots. Spread it out in an even layer in the skillet and let it cook for 2-3 minutes without stirring. This is where the magic happens—this undisturbed time allows the cauliflower to develop a bit of color and a toasted, nutty flavor, mimicking the texture of real fried rice. After a few minutes, give it a good stir and cook for another 3-4 minutes, until the cauliflower is tender but still has a slight bite.
Step 5: Combine and Sauce It Up. Push the cauliflower rice mixture to one side of the skillet. Return the cooked chicken and any accumulated juices back to the pan. Add the scrambled eggs back in, breaking them up into smaller pieces with your spatula. Now, pour the coconut aminos, sesame oil, and that optional-but-amazing fish sauce directly over everything. Give the whole glorious mixture a thorough toss to combine, ensuring every grain of cauliflower and piece of chicken is coated in that glossy, savory sauce.
Step 6: Final Touches and Serve. Do a final taste test—this is your chance to adjust the seasoning. Does it need a touch more tamari? A crack more white pepper? Now’s the time. Turn off the heat and stir in most of the green parts of your green onions, saving a little for a fresh garnish on top. Serve immediately while it’s piping hot and wonderfully fragrant.
Storage & Freshness Guide
- Fridge: Store in an airtight container for up to 3 days.
- Freezer: Freeze in a sealed bag for up to 1 month (texture may soften slightly).
- Reviving: Reheat in a skillet with a splash of oil or water to restore crispness.
Serving Suggestions
Complementary Dishes
- A simple cucumber salad — The cool, crisp, and slightly acidic crunch of a quick-pickled cucumber salad provides a perfect refreshing counterpoint to the warm, savory, and umami-rich fried rice.
- Quick-braised bok choy — A side of tender, garlicky bok choy adds another vegetable element and its mild, slightly bitter greens soak up any extra sauce beautifully, making for a very cohesive plate.
- Crispy baked egg rolls — Using low-carb wrappers, you can bake up a few crunchy egg rolls to serve on the side. They deliver that satisfying crunch and are perfect for dipping into a bit of spicy sugar-free sriracha.
Drinks
- Jasmine iced tea — The delicate, floral notes of jasmine tea are incredibly soothing and cleanse the palate between bites of the rich, savory fried rice without overpowering it.
- A dry Riesling — If you’re indulging, a glass of off-dry Riesling with its bright acidity and slight sweetness is a classic pairing that cuts through the dish’s richness beautifully.
- Sparkling water with lime — Sometimes, simplicity is best. The effervescence is refreshing, and the lime wedge adds a zesty kick that brightens the entire meal.
Something Sweet
- A few fresh raspberries — After a savory meal, a small handful of tart, fresh berries can be the perfect palate-cleansing finish. They’re sweet but not heavy, and their brightness is a lovely contrast.
- Dark chocolate square — Just one or two squares of high-cocoa dark chocolate (85% or higher) provides a rich, bittersweet end to the meal that satisfies a sweet tooth without a sugar crash.
- Chia seed pudding — A make-ahead vanilla or coconut chia pudding feels like a real dessert but is wonderfully light and high in fiber, making it a satisfying yet healthy way to cap off your dinner.
Top Mistakes to Avoid
- Using wet cauliflower rice. This is the cardinal sin of cauliflower fried rice. The excess water will steam the “rice” instead of letting it fry, resulting in a mushy, watery, and sadly disappointing final product. I’ve messed this up before too, and it’s a lesson you only need to learn once.
- Crowding the pan. If you dump all your ingredients in at once, the temperature of your pan plummets. You need that high heat to sear and fry, not stew. Cook in batches if you’re doubling the recipe—it’s worth the extra minute.
- Over-stirring. Constantly stirring the rice as it cooks prevents it from getting those little crispy, caramelized bits that are the hallmark of great fried rice. Let it sit and sizzle for a couple of minutes at a time to develop texture and flavor.
- Adding the sauce too early. If you pour the liquid seasonings in before the cauliflower is nearly cooked, you’re just boiling it. Add the sauce at the very end to coat everything and heat through, preserving that perfect fried texture.
Expert Tips
- Tip: Use day-old cauliflower rice. If you have the foresight, spread your freshly riced cauliflower on a baking sheet and leave it uncovered in the fridge overnight. This dries it out even more than towel-drying, leading to an exceptionally crisp and grain-like texture.
- Tip: Get creative with your protein. This method works beautifully with shrimp, thinly sliced beef, pork, or even firm tofu. For shrimp, add them in the last 3-4 minutes of cooking until pink and opaque. For tofu, use extra-firm, press it well, and cube it before browning.
- Tip: Amp up the umami. For an even deeper flavor, add a teaspoon of mushroom powder or a sprinkle of nutritional yeast along with the sauce. They both contribute a savory, almost cheesy depth that makes the dish taste incredibly rich and complex.
- Tip: Finish with a fresh element. Right before serving, top your fried rice with an extra drizzle of sesame oil, a handful of fresh cilantro, or a sprinkle of toasted sesame seeds. This adds a layer of fresh aroma and crunch that elevates the whole experience.
FAQs
Can I use frozen cauliflower rice?
You absolutely can, and it’s a great time-saver! The key is to thaw it completely first. The best way is to spread the frozen rice on a baking sheet and let it sit at room temperature for 30-45 minutes. Then, you must, must, MUST follow the crucial step of wringing it out in a clean kitchen towel. Frozen cauliflower rice holds even more water than fresh, so squeezing out every last drop is non-negotiable for a successful, non-soggy outcome.
What can I use instead of coconut aminos?
Tamari is a fantastic, gluten-free soy sauce alternative that works perfectly here and has a very similar flavor profile. If you’re not avoiding soy, you can use a light soy sauce, but be cautious with the quantity as it can be saltier than coconut aminos—start with 2 tablespoons and taste before adding more. You could also use a liquid aminos, but again, taste for saltiness as you go.
My fried rice turned out soggy. What happened?
Oh no! The culprit is almost always moisture. Either the cauliflower rice wasn’t dried enough, the pan was overcrowded which dropped the temperature and caused steaming, or the heat wasn’t high enough to properly fry everything. Next time, be ruthless about drying the rice, make sure your pan is properly preheated, and resist the urge to add too many ingredients at once. It’s a learning process!
Can I make this vegetarian or vegan?
Definitely! For a vegetarian version, just omit the chicken and maybe add in some cubed, pressed extra-firm tofu. For a vegan version, do the same and skip the eggs and fish sauce. You can add a splash more tamari and a pinch of MSG or mushroom powder to make up for the lost umami from the fish sauce. Load it up with extra veggies like mushrooms, bell peppers, and water chestnuts for more texture.
How do I store and reheat leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. The best way to reheat it is in a skillet over medium heat with a tiny splash of oil or water. This will help it regain its texture. Avoid the microwave if you can, as it tends to make the cauliflower rice soft and steamy again. A quick toss in a hot pan will bring back that “freshly fried” feel.
Chicken Fried Rice
Make this easy Chicken Fried Rice with cauliflower rice for a healthy, low-carb meal ready in 25 minutes. Get the recipe for a quick, delicious dinner tonight!
Ingredients
For the Ingredients
-
1 lb boneless, skinless chicken thighs (cut into bite-sized pieces)
-
1 large head cauliflower (riced (or 2 bags pre-riced, about 24 oz))
-
2 large eggs (lightly beaten)
-
3 tbsp avocado oil or coconut oil (divided)
-
1/2 cup frozen peas and carrots mix
-
3 green onions (sliced (whites and greens separated))
-
2 cloves garlic (minced)
-
1 tbsp fresh ginger (grated)
-
3 tbsp coconut aminos or tamari
-
1 tbsp sesame oil
-
1/2 tsp fish sauce (optional, but highly recommended for depth)
-
Salt and white pepper (to taste)
Instructions
-
Start by patting your chicken pieces completely dry with a paper towel—this is key for getting a good sear. Heat 1 tablespoon of your avocado oil in your large skillet or wok over medium-high heat until it shimmers. Add the chicken in a single layer, season with a pinch of salt and white pepper, and let it cook undisturbed for 2-3 minutes to get a nice golden-brown color. Stir it around and continue cooking for another 3-4 minutes until it’s cooked through. You’ll notice the edges might get a little crispy, which is exactly what you want. Remove the chicken from the skillet and set it aside on a plate.01
-
Reduce the heat to medium and add another half tablespoon of oil to the same skillet. Pour in your lightly beaten eggs. Let them set for about 30 seconds before you start gently scrambling them with your spatula. You’re aiming for soft, large curds. Cook them just until they’re no longer runny, then quickly scoop them out onto the same plate as the chicken. Don’t overcook them here—they’ll heat up again later.02
-
Now, add the remaining 1.5 tablespoons of oil to the skillet. Toss in the white parts of your green onions, the minced garlic, and grated ginger. The aroma that hits you at this moment is just… heavenly. Stir constantly for just 45-60 seconds. You want them to be fragrant and softened, but for the love of all that is good, don't let the garlic burn or it will turn bitter.03
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Crank the heat back up to medium-high. Now, add your thoroughly dried cauliflower rice and the frozen peas and carrots. Spread it out in an even layer in the skillet and let it cook for 2-3 minutes without stirring. This is where the magic happens—this undisturbed time allows the cauliflower to develop a bit of color and a toasted, nutty flavor, mimicking the texture of real fried rice. After a few minutes, give it a good stir and cook for another 3-4 minutes, until the cauliflower is tender but still has a slight bite.04
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Push the cauliflower rice mixture to one side of the skillet. Return the cooked chicken and any accumulated juices back to the pan. Add the scrambled eggs back in, breaking them up into smaller pieces with your spatula. Now, pour the coconut aminos, sesame oil, and that optional-but-amazing fish sauce directly over everything. Give the whole glorious mixture a thorough toss to combine, ensuring every grain of cauliflower and piece of chicken is coated in that glossy, savory sauce.05
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Do a final taste test—this is your chance to adjust the seasoning. Does it need a touch more tamari? A crack more white pepper? Now’s the time. Turn off the heat and stir in most of the green parts of your green onions, saving a little for a fresh garnish on top. Serve immediately while it’s piping hot and wonderfully fragrant.06
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