This easy 20 Minute Cauliflower Fried Rice recipe is just what you need for a healthy meal you can prep for lunch or dinner.
If you are looking for a delicious and easy way to get more vegetables in your diet, then you need to print out this recipe immediately.
Seriously. It is that good and that easy!
Although I do have a new love affair with kale, not every veggie-loaded meal needs to be green. This recipe is loaded with veggies and lean protein—and FLAVOR. You’ll be wanting this easy 20 minute cauliflower fried rice on your meal plan at least once week.
Cauliflower fried rice has been on my ‘to make’ list for quite some time. For one reason or another, we kept choosing to order in Chinese food. Instead, we could have been making this recipe and had dinner ready in less time than it takes to get delivery.
Because, guys…it’s amazing what you can do with cauliflower!
I’m starting to think I don’t take advantage of riced cauliflower enough. Now that I know Costco sells an organic, two-pound bag of it, this is going to change. You can certainly buy a head of cauliflower and make your own ‘rice’ out of it. But I’m not gonna lie. That sounds kinda miserable.
Plus we’re all about saving time over here, and in this instance I think the time saved is definitely worth the bit of extra money you might pay!
Cauliflower Fried Rice Grocery List
Although eggs are a favorite of mine, I am currently eliminating them in my diet. They’re also a common food allergen, and can easily be removed from this recipe. Eggs bring a good nutritional bump, but you will not sacrifice flavor or consistency of this dish if you decide to skip them altogether.
Don’t forget to check your spice cabinet before you head to the grocery!
- Avocado oil—the brand Chosen Foods is my latest favorite and you can find it on Amazon, but you can use whatever oil you typically use to saute food
- Chicken breast
- Frozen peas
- Cauliflower rice—you’ll find this in the produce section alongside pre-prepped veggies and salads
- Low sodium soy sauce
- Garlic salt
- Coconut sugar—or other organic variety
- Crushed red pepper flakes
- Ground ginger
- Egg (optional)
Food Prep Tips
- Frozen peas are easily thawed by running under warm water when you need to use them. If you want to save a little time, thaw them out in advance. I typically thaw a couple cups on the weekend to toss into dishes like this, or onto salads throughout the week. They’re also a dinner staple for Brooklyn!
- Cauliflower fried rice tastes just as good reheated over the next couple days for lunch.
Easy 20 Minute Cauliflower Fried Rice
Yield 3 servings
- 1 tablespoon avocado oil (or oil of choice)
- 2 thawed chicken breasts (0.75 to 1 pound)
- 2 cups carrots, chopped
- 1 cup peas
- 1 pound cauliflower rice
- garlic salt (you will salt to taste in this recipe, but use approximately 0.5 teaspoons or less)
- 2 eggs (optional)
- 1/4 cup low sodium soy sauce
- 1 tablespoon coconut sugar (or sugar of choice)
- 1/8 teaspoon ginger
- 1/8 teaspoon crushed red pepper
- Peel and chop carrots into 1/4 inch pieces. Measure out peas and cauliflower rice.
- Place a skillet over medium heat. While it is heating, trim any fat off chicken breasts, then slice them lengthwise. Cut again into 1/2 inch pieces. Add oil to skillet, then add chicken. Dust lightly with garlic salt. Cook chicken for about five minutes until cooked through.
- While chicken is cooking, mix together sauce ingredients and set aside. If using egg, add eggs to a bowl and mix with a fork for scrambling.
- Once chicken is cooked, add carrots to skillet and stir together. Cook 3-4 minutes until they begin to get tender. Dust lightly with garlic salt.
- If adding egg, push chicken and carrots to one side of skillet, and slowly pour egg into cleared size of pan. Scramble until completely cooked, then stir into carrots and chicken mixture.
- Add peas, cauliflower, and sauce. Stir together completely. Cook another 5 minutes, until heated through and cauliflower just begins to get tender. Taste food at this point, and dust again with garlic salt if necessary.
This recipe makes approximately three meals, as noted in nutritional information. Nutritional information does not include using eggs.
Serving Size 1/3 recipe
Amount Per Serving
% Daily Value
Total Fat 13.8 g
Saturated Fat 1.8 g
Unsaturated Fat 4.1 g
Cholesterol 70.9 mg
Sodium 1176.6 mg
Total Carbohydrates 43.7 g
Dietary Fiber 11 g
Sugars 20.4 g
Protein 33.4 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.