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• My Cauliflower Chicken Fried Rice Is Fast, Flavorful & Fresh
• Ingredients & Substitutions
• How To Make Cauliflower Chicken Fried Rice
• My Recipe Tips
• Cauliflower Chicken Fried Rice (30 Min) Recipe card
• More Healthy Stir Fry Recipes
• Recipe Reviews

My Cauliflower Chicken Fried Rice Is Fast, Flavorful & Fresh

Cauliflower chicken fried rice is one of my go-to dinners when I’m craving something Asian but still light. It’s inspired by my original cauliflower fried rice , but this version adds juicy chicken and classic peas and carrots for a more traditional takeout feel. Here’s why I make it on repeat:

• Classic flavor, cleaned up – It has all the savory, slightly sweet flavor of fried rice, but made with real ingredients and no added junk. I use coconut aminos instead of soy sauce for a naturally gluten-free option.
• Faster than takeout – This whole meal comes together in just 30 minutes, and it’s way better for you. I can have it on the table before delivery would even arrive.
• One pan meal – Everything comes together in one skillet, so cleanup is a breeze. I love that I don’t have to make any sides…just one pan and dinner’s done! But if you want to round it out, my Asian salad or crab rangoons would be a great addition.

This recipe is weeknight gold. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower chicken fried rice recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – I usually rice a fresh head of cauliflower in my food processor ( here’s how I do it ), but if I’m in a hurry, pre-riced cauliflower from the produce or freezer section works too. Just use it up quickly because the fresh kind goes bad fast.
• Chicken Breast – I usually go with organic chicken ( I get mine delivered !), but any boneless skinless chicken breast will do. You can swap in boneless chicken thighs or even use leftover shredded chicken to save time. Prefer ground chicken? You might like my Asian chicken lettuce wraps instead.
• Butter – I love the flavor butter adds here, but if you need a dairy-free option, avocado oil or olive oil will work just fine too.
• Veggies – I used carrots, peas, and white onion for that classic fried rice flavor. If you’re watching carbs, you can skip the peas and swap the carrots for orange bell pepper, but honestly, I usually just toss them all in.
• Garlic – I go for fresh minced garlic whenever I can, but 1 teaspoon jarred garlic works in a pinch. If you’re really out of options, 1/4 teaspoon of garlic powder will do. Fresh definitely tastes better though.
• Eggs – Room temperature eggs cook more evenly, and if you prefer, you can use just egg whites instead.
• Coconut Aminos – This is my favorite soy sauce substitute (no soy, no gluten!), but tamari or low sodium soy sauce totally work if that’s what you have.
• Sesame Oil – Be sure to use toasted sesame oil. I think it gives the best flavor! Just don’t cook with it or it will burn.
• Green Onions – I like to slice these scallions up thin and sprinkle them over the top for a fresh bite and a little pop of color.
• Sea Salt & Black Pepper

VARIATION: Want to take it up a notch?

Drizzle some creamy, nutty peanut sauce over the chicken and cauliflower rice. It adds so much flavor and really pulls everything together.

How To Make Cauliflower Chicken Fried Rice

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Rice the cauliflower. Just toss the cauliflower florets into a food processor to turn them into rice-sized pieces.
2. Cook the chicken. Melt some butter in a big skillet. Add the chicken, season it with salt and pepper, and saute until it’s cooked through. Scoop it out onto a plate and set it aside for now.

1. Sauté the veggies. In the same pan, cook the onion, garlic, and carrots until they’re nice and soft. Stir in the peas and let those go for another minute.
2. Scramble the eggs. Whisk the eggs in a small bowl. Push the veggies to the side of the pan, pour the eggs into the center, and gently scramble them.
3. Bring it all together. Add the cauliflower rice and the cooked chicken back into the pan. Stir everything around and cook until the cauliflower is tender but still has a little bite.
4. Season it up. I turn off the heat and stir in coconut aminos, sesame oil, and green onions. Then I taste and tweak the salt and pepper. Just like that, cauliflower chicken fried rice is ready to go!

My Recipe Tips

• Use a food processor for riced cauliflower. You can use a box grater , but I always use this food processor with a grating attachment. It’s quicker, less messy, and gives more even pieces that cook better.
• I use a wok for this recipe because it gets super hot and cooks everything fast, which is perfect for stir fry. The one in my photos isn’t available anymore, but I actually like this wok even more. It heats evenly, has high sides to keep everything from spilling, and it’s way easier to toss everything around.
• Don’t overcook the cauliflower. You want it tender with a bit of bite, not mushy. I usually take it off the heat as soon as it starts to soften.
• Cut the chicken into even, bite-sized pieces. I aim for 1-inch chunks so they cook through at the same time and stay nice and juicy. No one wants dry or undercooked bites!
• Prep everything ahead of time. This recipe comes together quickly, so having everything chopped and ready makes it way easier to pull off.
• Add sesame oil at the end. I never cook with it over heat because it can burn easily and lose that rich, toasty flavor. I always turn off the heat first, then stir it in so the flavor really shines.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 medium head Cauliflower (or 4 cups riced cauliflower) ▢
• 2 tbsp Unsalted butter ▢
• 1 lb Boneless skinless chicken breast (cut into bite sized pieces) ▢
• 1 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1 medium Onion (finely diced) ▢
• 2 cloves Garlic (minced) ▢
• 1/4 cup Carrots (optional, diced) ▢
• 1/4 cup Green peas (optional, fresh or frozen) ▢
• 2 large Eggs ▢
• 2 tbsp Coconut aminos ▢
• 1 tsp Toasted sesame oil ▢
• 3 medium Green onions (chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Remove the cauliflower leaves and stems. Push the cauliflower florets into a running food processor , with a grating attachment to make cauliflower rice. Alternatively, rice the cauliflower using a box grater .
2. In a wok or large saute pan over medium heat, heat one tablespoon of butter. Once hot add the chicken pieces and season with salt and pepper. Saute until cooked through, about 5-6 minutes . Transfer the cooked chicken to a plate and set aside.
3. Return the pan to medium-high heat and add the remaining butter. Add the onion, garlic, and carrots. Saute for 4-5 minutes , until the onions are translucent and the carrots have softened up a bit. Add the peas and saute for one more minute.
4. Whisk the eggs in a small bowl and push the veggies to the edge of the pan. Add the eggs in the center and cook until barely scrambled.
5. Add the cauliflower and chicken, and saute for 5 more minutes , until the cauliflower is soft but not mushy.
6. Remove from the heat and add in the coconut aminos, sesame oil, and chopped green onions. Season with more salt and pepper to taste.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Tips: Check out my recipe tips above to help you get perfect cauliflower rice, juicy chicken, and that bold stir fry flavor every time.
• Store: Keep leftover chicken cauliflower fried rice in the fridge for 3-4 days.
• Reheat: Heat it up in a hot skillet or pop it in the microwave.
• Freeze: Freeze in an airtight container or zip-top bag for 2-3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cauliflower Chicken Fried Rice

More Healthy Stir Fry Recipes

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cauliflower Chicken Fried Rice (30 Min)

Easy cauliflower chicken fried rice with simple ingredients! It’s a quick, healthy twist on takeout that you can make at home in one pan.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cauliflower-chicken-fried-rice/

Ingredients

• 1 medium head Cauliflower (or 4 cups riced cauliflower)
• 2 tbsp Unsalted butter
• 1 lb Boneless skinless chicken breast (cut into bite sized pieces)
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 1 medium Onion (finely diced)
• 2 cloves Garlic (minced)
• 1/4 cup Carrots (optional, diced)
• 1/4 cup Green peas (optional, fresh or frozen)
• 2 large Eggs
• 2 tbsp Coconut aminos
• 1 tsp Toasted sesame oil
• 3 medium Green onions (chopped)

Instructions

1. Remove the cauliflower leaves and stems. Push the cauliflower florets into a running food processor , with a grating attachment to make cauliflower rice. Alternatively, rice the cauliflower using a box grater .
2. In a wok or large saute pan over medium heat, heat one tablespoon of butter. Once hot add the chicken pieces and season with salt and pepper. Saute until cooked through, about 5-6 minutes . Transfer the cooked chicken to a plate and set aside.
3. Return the pan to medium-high heat and add the remaining butter. Add the onion, garlic, and carrots. Saute for 4-5 minutes , until the onions are translucent and the carrots have softened up a bit. Add the peas and saute for one more minute.
4. Whisk the eggs in a small bowl and push the veggies to the edge of the pan. Add the eggs in the center and cook until barely scrambled.
5. Add the cauliflower and chicken, and saute for 5 more minutes , until the cauliflower is soft but not mushy.
6. Remove from the heat and add in the coconut aminos, sesame oil, and chopped green onions. Season with more salt and pepper to taste.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Tips: Check out my recipe tips above to help you get perfect cauliflower rice, juicy chicken, and that bold stir fry flavor every time.
• Store: Keep leftover chicken cauliflower fried rice in the fridge for 3-4 days.
• Reheat: Heat it up in a hot skillet or pop it in the microwave.
• Freeze: Freeze in an airtight container or zip-top bag for 2-3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)