Chances are if you’re anything like me you’re always craving Japanese/Chinese takeout, but realistically it’s not good for the wallet or the body so I have learned to come up with healthier alternatives for all the foods that I love. Including Fried Rice. What I love so much about making fried rice at home is that not only am I able to accommodate my meal plan by making modifications to the recipe based upon my specific goals, but I can literally make it with things that I already have in my fridge and pantry and it can be different every time making it new and exciting each time if that is something that you like.

For this specific blog, I thought it would be interesting to do a lower carb fried rice using cauliflower as the base. For my specific goals at the time of this blog post, lower carb makes sense. Normal fried rice is very dense in carbohydrates, so to cut some of those out I will replace the rice with riced cauliflower. You can rice the cauliflower yourself, if you have the tools and patience, or you can be like me and go to the frozen veggies section and get some pre-riced frozen cauliflower. Such a quick, convenient and nutrient dense meal.

Cauliflower Chicken Fried Rice:

Yield: 4 Servings     Prep Time: 10 minutes     Cook Time: 10 minutes     Total Time: 20 minutes


  • 2 tablespoons olive or avocado oil
  • 1/2 cup diced onion
  • 1 clove garlic, minced
  • 1 teaspoon fresh ginger, minced
  • 1 cup cooked shredded chicken
  • 4 teaspoons soy sauce, divided
  • 1 pound riced cauliflower
  • 1 tablespoon chili paste
  • 2 large eggs
  • 1 tablespoon sesame oil
  • 1/2 cup chopped scallions


  1. Heat oil in a large skillet or wok over medium heat.
  2. Add the onion and cook, stirring often, until translucent.
  3. Add the garlic, ginger, and chicken to the pan and continue cooking for 2 minutes.
  4. Add the cauliflower to the skillet and season with 3 teaspoons (1 tablespoon) of soy sauce and chili paste. Stir well and cook for 3 minutes or until cauliflower has softened.
  5. Push the cauliflower rice to the side of the pan and crack the eggs into the empty space in the pan. Season with 1 teaspoon soy sauce and scramble.
  6. When eggs are cooked through, stir the eggs into the rice.
  7. Remove from the heat and stir in the scallions.
  8. Drizzle with sesame oil and serve.

** Feel free to add any extra toppings that you feel would taste good, if I have extra carbs for the day I like to add pineapple. If you’re not feeling chicken as the protein feel free to add any other protein source that you enjoy. For example, shrimp, tofu, beef. Literally whatever you think will taste nice.**


Let us know if you try this recipe, and please feel free to reach out with any questions. The macros for this can vary based upon what exactly you add to it for protein and additional toppings.