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Chicken Fried Cauliflower Rice

This healthy version of chicken fried rice (or maybe I should say chicken fried cauliflower rice) may be one of the easiest recipes I have on the blog. Not only does it take minutes to prepare but it’s full of fiber and quality vegetables to help fuel your day.

one pan chicken fried cauliflower rice

Chicken Fried Cauliflower Rice

Disclosure: This post contains affiliate links for your convenience. As an Amazon Associate, I earn from qualifying purchases.

Okay, full disclosure I never order chicken fried rice when I go for Chinese. I go for the sweet and sour pork, chicken chow mein, ginger beef, and maybe some broccoli and baby corn (soaked in extra garlic). Yeah, I don’t always associate Western Chinese Food with health, but I also make the decision. I have it once or twice a year, so that’s fine.

However, you can totally health up Chinese food at home easily.

What vegetables are in chicken fried rice?

healthy chicken fried rice being stirred in a cast iron skillet

This healthy chicken fried rice recipe uses cauliflower rice in place of white rice as an added vegetable.

Is there anything cauliflower can’t do?

I used the bagged frozen riced cauliflower in the freezer section. It’s the Green Giant brand. This ingredient is something I always have some on hand for filler or added convenience when I’m feeling too tired to cook.

Tip: I microwaved the cauliflower for five minutes while I cooked the peas and carrots since I add the cauliflower at the end of the recipe.

I also used frozen peas and carrots for an added convenience (you can totally use fresh, but there’s no chopping with frozen).

As for the onion, I chopped it fresh, but again – some stores sell diced onion frozen.

If you use all frozen vegetables. This dish is ready in mere minutes!

Is Cauliflower Fried Rice Whole30?

Cauliflower rice, peas, carrots, and chicken being stirred in a cast iron skillet for a healthy dinner.

Because this recipe has peas, it is not Whole30 as legumes are not allowed during the 30 days of elimination.

However, you can swap our the peas for vegetables like broccoli or celery and have it be compliant if you’re doing Whole30.

Container Counts

By popular request, I am slowly adding container counts for those of you following the Ultimate Portion Fix. This way you can see if it works for your plan for Beachbody programs like 21 Day Fix, LIIFT4, 80 Day Obsession, and 10 Rounds.

Full recipe: 6 green, 1 red, 1 yellow, 6 tsps.

Per serving: 1 green, 1/6th red, 1/6th yellow, 1 tsp.

I do not personally count anything below 1/4 of a container

What’s Needed for Fried Rice

To make this healthy fried rice recipe, you don’t need many supplies.

I used a simple wooden spoon and this cast iron skillet.

Other ingredients that may be more affordable on Amazon vs your local grocery store are:

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How to make Chicken Cauliflower Fried Rice

cauliflower rice fried rice recipe

One of my favorite things about this dish is that it’s a one pan meal! I cooked it in a cast iron pan and there was only one dish to wash.

Talk about a win!

Another tip would be to buy a rotisserie chicken from the deli and use this recipe with the leftovers.

Healthy recipes on the blog and don’t forget these healthy cooking swaps.

PS: this is awesome when you add peanut sauce to it too.

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one pan chicken fried cauliflower rice
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4.12 from 9 votes

Cauliflower Chicken Fried Rice

A quick and easy meal idea that uses cauliflower rice instead of white rice, healthing up this popular Chinese dish.
Course Main Course
Cuisine Chinese
Keyword carrots, cauliflower, chicken, egg, one pan, turmeric chicken stir fry
Prep Time 2 minutes
Cook Time 10 minutes
Total Time 12 minutes
Servings 6 servings
Calories 174kcal


  • 2 tbsps sesame oil
  • 1 onion diced
  • 1.5 cups peas and carrots frozen
  • 2 eggs
  • 1 1/2 cups cooked diced chicken
  • 3 cups cauliflower rice roughly 1 bag of the Green Giant riced cauliflower
  • 1 tsp garlic powder
  • 2 tbsps coconut aminos or soy sauce
  • 1 green onion diced


  • Heat the sesame oil in a cast iron pan over medium heat. Wait until it's nice and hot.
  • Add the onion and frozen peas and carrots vegetables and saute for 5-7 minutes or until vegetables are soft and onion is translucent. If you're using frozen cauliflower, microwave it now while the vegetables cook.
  • Add the egg and scramble it together until cooked.
  • Add the diced chicken, garlic powder, cauliflower, and coconut aminos. Stir together untli there's no liquid at the bottom from the soy sauce. Taste and adjust seasonings.
  • Top with green onions and serve.


This dish is perfect for meal prep. So make it ahead of time and eat it all week.

Container Counts

Full recipe: 6 green, 1 red, 1 yellow, 6 tsps.
Per serving: 1 green, 1/6th red, 1/6th yellow, 1 tsp.
I do not personally count anything below 1/4 of a container


Serving: 1g | Calories: 174kcal | Carbohydrates: 11g | Protein: 14g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 81mg | Sodium: 213mg | Potassium: 440mg | Fiber: 3g | Sugar: 2g | Vitamin A: 3437IU | Vitamin C: 44mg | Calcium: 44mg | Iron: 1mg
Tried this recipe and love it? Share a photo on IGTag me at @RandaDerkson

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  1. Kelli Ramsdell says

    5 stars
    Made this last night, sorry no picture, but what a hit it was! My whole family loved it and this will absolutely be made again! Thank you for an easy, and delicious recipe!

    • Randa says

      Hey Kelli! Thank you so much for sharing your review! I am so excited your family liked it 🙂 Feel free to add a photo next time to the pin on Pinterest 🙂

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Randa's meal plan was great and so easy to follow! Having all of this on hand made my week easier...


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Randa's meal plan was great and so easy to follow! Having all of this on hand made my week easier and less stressful plus I know that what my family and I are eating is healthy so it's a win-win!
Randa Nutrition