Chicken fried cauliflower rice

Chicken fried rice is a great healthy meal that isn’t as complicated to make as you might think! Most of us see it as comfort food, but if you make it at home it can be a really healthy and balanced meal.

My basic recipe for chicken fried rice:

  • 2 cups cooked & cooled brown rice (cook using chicken broth if you like)
  • Coconut oil.
  • Mixed veggies/onion/whatever you like.
  • 1 egg
  • 2 TBSP reduced-sodium tamari soy sauce.
  • Sea salt & pepper.
  1. Cool rice before stir frying it. For science starchy reasons.
  2. Heat coconut oil in skillet.
  3. Add in veges of choice, sauté until softened. (You can also add chicken and stir fry at this point)
  4. Beat 1 egg, add in and scramble.
  5. Add in rice, brown a bit.
  6. Add in 2 Tbsp. reduced-sodium tamari soy sauce, sea salt & pepper. Mix everything together.

These days I’ve switched over to chicken fried cauliflower rice for me. It’s a way to increase veggies while also reducing carbs and not feeling like I’m missing out. That’s especially important at dinner time which is the worst time to consume carbs. Here are some tips:

  • Use rice for them, at least 1/2 and 1/2 cauliflower rice for you! Or go all cauliflower for you!
  • Add in lots onions (I use 2!) to the sauté veggie process for EXTRA sneaky veggies AND extra bad breath. You’re welcome.
  • I don’t use rotisserie chicken, I just poach my own chicken breasts and then shred them using my stand mixer.
  • Make a double batch. Super easy meal prep and it’s ONE dish to heat for lunch. 
His and hers Chicken Fried Rice. Mine is all Cauliflower Rice. Can you tell which one it is?

To make cauliflower rice you can either buy it in the frozen section at your grocery store (comparable in price really and so much easier!).


  • Pulse cauliflower in blender/food processor with a teeny bit of water-don’t overdo it. Just enough to break it up.
  • Put in flour sack towel/paper towel and squeeze out excess water. Roast in a single, even layer at 450 with olive oil/seasoning until crispyish. (Don’t burn like I do almost every time.)
  • Fry cut up, seasoned (salt & pepper) chicken in sesame oil.
  • Remove, add in veggies, eggs (beaten) with soy sauce until they look amazing.
  • Then add chicken and rice in with a bit more sesame oil and soy sauce. *
  • Toss and cook until it looks even amazinger. Serve and enjoy all the amazingness.

*This is the kind of stuff I post daily in my health and fitness group. If you’d like to join my online health & fitness group, just let me know below.

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