Skinny Cauliflower Fried Rice Recipe
Oh cauliflower… ILYSM. You taste *almost* like all of my actual favorite carbs that don’t bring much nutritional value to the table. And you cook in 3 minutes so that’s amaze as well, so thanks!!
When you need a quick fix hit up this skinnier-than-Benihana’s version! I used cauli rice as our base, fresh and frozen veggies and juicy chunks of spicy chicken… close your eyes and you might even hear the steam from the onion volcano whistling 🙂
Watch me make Skinny Cauliflower Fried Rice step-by-step here!
Why This Cauliflower Fried Rice Beats Takeout
- 10-minute meal — faster than delivery, and you know exactly what’s in it.
- Low-carb & gluten-free — all the fried rice flavor, none of the carb crash.
- Spicy chicken included — seasoned, juicy chicken makes this a full meal, not just a side.
- Great for meal prep — makes 4 servings and reheats beautifully throughout the week.
- Customizable — swap proteins, add different veggies, go vegetarian. It’s endlessly flexible.
Tips for Perfect Cauliflower Fried Rice
- Use a HOT pan — high heat is the secret to that slightly charred, restaurant-style fried rice flavor. Don’t rush the preheat.
- Don’t crowd the pan — spread the cauliflower rice in an even layer and let it sit for a minute before stirring so it can caramelize.
- Frozen cauliflower rice works great — just thaw and squeeze out excess moisture with a paper towel first.
- Cold cauli rice is best — if using fresh, let it sit in the fridge for a bit first. Cold rice fries better than fresh-made.
Easy Swaps & Add-Ins
- Protein swap — try shrimp, ground turkey, tofu, or just a fried egg on top instead of chicken.
- More veggies — edamame, snap peas, baby corn, or mushrooms all work great.
- Make it vegetarian — skip the chicken and double up on eggs and veggies.
- Extra sauce — a drizzle of sesame oil or a splash of rice vinegar at the end elevates the whole dish.
Skinny Cauliflower Fried Rice
Ingredients
- 2 boneless, skinless chicken breasts
- ¼ cup liquid aminos or soy sauce
- 2 tbs. sriracha
- 1 16-oz. bag riced cauliflower fresh or frozen
- ½ yellow onion diced
- 1 red bell pepper diced
- 1 cup diced carrots fresh or frozen
- 1 cup peas frozen, canned or fresh
- 2 cloves garlic minced
- 2 eggs whisked
optional for serving
- green onions
- sesame seeds
- diced jalapeños
Instructions
- Marinate chicken: trim and dice chicken breasts into 1 inch cubes. Put into plastic bag with your soy sauce alternative and sriracha and set in fridge for 10-15 mins.
- Next, chop veggies: dice onion + seeded bell pepper, mince garlic, and slice green onions and jalapeños for serving.
- Pull chicken from fridge and bring to room temp for 5 mins. In wok or sauté pan, heat 1 tbs. olive oil and 1 tsp. sesame oil and add chicken when hot — try not to crowd the pan (work in batches if you need). Place chicken onto plate once cooked.
- Cook veggies: in same pan, add onion and bell peppers. Cook for 5 mins before adding frozen corn, frozen peas and carrots, and frozen rice. Cook for another 3-5 minutes then add garlic. After 30 seconds, move veggies aside and make room to scramble eggs in pan. When cooked add back in chicken and a little more soy sauce alternative to deglaze pan.
- To serve: top with green onions, jalapeños, sesame seeds and more sriracha!
Frequently Asked Questions
Is cauliflower fried rice actually good?
Genuinely yes — and we say that as someone who loves real fried rice. The key is getting your pan screaming hot so the cauliflower caramelizes rather than steams. Pair it with seasoned protein and the right sauce and you’ll forget you’re eating a vegetable.
Can I use frozen cauliflower rice?
Absolutely! Frozen cauliflower rice is actually ideal — it’s pre-riced and easy to find. Thaw it and squeeze out as much moisture as possible with a clean towel before cooking, otherwise it’ll steam instead of fry.
How long does cauliflower fried rice keep in the fridge?
Up to 4 days in an airtight container. It reheats great in a hot skillet or microwave. This makes it perfect for meal prep — make a big batch on Sunday and eat it all week.
More Healthy Asian-Inspired Recipes
Love a lighter take on your favorite takeout? Try our Ginger Shrimp Soba Noodle Salad — another 20-minute meal that hits all the same flavor notes. Our Baked Asian Glazed Meatballs are also a crowd favorite for meal prep.
