This Cauliflower Chicken Fried Rice recipe is sponsored by The National Frozen & Refrigerated Foods Association (NFRA). All opinions are my own. For more inspiration during #FrozenFoodMonth, be sure to check out delicious ideas from NFRA at EasyHomeMeals.com #MFFM2023
Looking for a better alternative to traditional fried rice? Cauliflower chicken fried rice is the perfect way to get your fill of delicious Asian-inspired flavors without resorting to takeout. This dish is made with cauliflower rice, boneless, skinless chicken thighs, scrambled eggs, and veggies – giving you a light yet flavorful meal that is so much better than takeout. Plus, it’s easy to make!
There are so many advantages to adding this dish to your regular menu rotation – from its great taste to its simple preparation process. You can have this nutritious meal ready in just 20 minutes – which makes it ideal for busy weeknights when you don’t have time but still want something yummy. Plus, clean-up is super easy too.
Tips for making Cauliflower Fried Rice FAST!
Weeknights are busy at my house, especially since I started taking some graduate student classes online. I am swamped for time but still want to eat better. Tonight, I started with Del Monte® Veggieful™ Riced Cauliflower Teriyaki, which saved me a ton of time and effort because it is ready made, frozen, and flavorful already!
For this recipe, you can start with raw or leftover chicken, depending on what you have on hand. Normally I cook up a bunch of boneless chicken on the weekend so I can use it all week. If you don’t have any leftover chicken in the fridge, just put it in the oven while you assemble the other ingredients. Once it is done cooking, you just need to chop and add to the pan.
Del Monte® Veggieful™ Riced Cauliflower
Del Monte® Veggieful™ Riced Cauliflower is an easy and delicious way to incorporate more veggies into your meals. With no artificial flavors or preservatives, their Veggieful™ Riced Veggies are a healthier alternative to regular white rice.
It is made with fresh frozen vegetables, picked at their peak, pre-seasoned spices, and complimentary vegetables for a flavorful dish. Ready in minutes and packed full of nutrition, Del Monte® Veggieful™ Riced Cauliflower has fewer calories than prepared white rice but still provides all the familiar flavor of traditional rice side dishes.
Make delicious cauliflower rice dishes without spending a ton of time in the kitchen. Enjoy it as-is or pair it with your favorite main dish – and get 3 servings of veggies per bag! I found mine in the frozen aisle of my local Kroger store.
Chicken Fried Cauliflower Rice Ingredients
This is a very simple riced cauliflower recipe. Here are the ingredients you need to get started:
- Del Monte® Veggieful™ Riced Cauliflower Teriyaki- one 10-ounce bag
- 1 cup cooked chicken- I used boneless, skinless thighs but chicken breast or any cooked leftover chicken will work just fine.
- 1 to 2 eggs (or egg whites), scrambled
- 3 to 4 TBSP water
- Sesame seed oil
- Green onions
- Sesame seeds
- Salt and pepper to taste
How to make this fried rice
To make this cauliflower chicken fried rice, start by cooking the chicken in sesame oil. I put the boneless chicken in a glass dish, drizzled it with the toasted sesame oil, and baked it in the oven.
You could make your own cauliflower rice, however, that is a LOT of work. I really like that the Del Monte® Veggieful™ Riced Cauliflower is made with fresh cauliflower and already has things like frozen green peas and soy sauce in it.
Heat up a large skillet or cast-iron wok. Working over medium heat, add in the sesame oil and let it heat up a bit. You could use olive oil, however, I prefer the way sesame oil tastes with this chicken fried rice.
Break the eggs into a small glass bowl. Add a few tablespoons of water to the eggs and beat gently with a fork. Next, add in your scrambled eggs, and stir until fully cooked. Remove the eggs and put them on a plate. If you are watching your cholesterol, you can replace one egg with just the egg white instead.
Next, add the Del Monte® Veggieful™ Riced Cauliflower to the pan. Using this already-riced cauliflower saves a ton of time when you want a meal in a hurry! Cook it until it is slightly softened, and the vegetables and pineapple are thawed.
Once the cauliflower rice is warm, add eggs and chicken. If you are really feeling ambitious you can add minced garlic or yellow onion, however, I didn’t find that either was necessary.
Next, plate your cauliflower chicken fried rice in a serving bowl and top it with chopped green onions and sesame seeds before serving.
Store any leftovers you might have in an airtight container and use them up within three days or so. It will reheat nicely in the microwave or toss it back into a frying pan over medium-high heat until warm.
Weeknights are busy and while I love cauliflower rice, I don’t always have time to make it from a fresh cauliflower head. With Del Monte®, all I need to do is add chicken pieces and eggs for protein and a few simple garnishes.
If you are looking for absolutely delicious recipes, Del Monte® has other great flavors on frozen cauliflower rice as well including Veggieful™ Riced Cauliflower Southwest and Veggieful™ Riced Cauliflower Parmesan Herb.
Visit Easy Home Meals for great recipe and meal solutions and to enter the March Frozen Food Month Sweepstakes for a chance to win up to $10,000 in prizes!
Cauliflower Chicken Fried Rice Recipe
This homemade cauliflower fried rice with cooked chicken is delicious dinner cuisine the whole family will enjoy. While regular fried rice is tasty, this version with Del Monte® Veggieful™ Riced Cauliflower is easy to make and already has everything from frozen peas and pineapple to soy sauce and carrots.
Eating more cauliflower and fewer carbs is a better choice for most people, whether you are following a keto diet or just trying to eat more vegetables. Let me know what you think if you find time to try it! If you are looking for more cauliflower recipes, try my cauliflower hummus.
Cauliflower Chicken Fried Rice Recipe
Cauliflower chicken fried rice is a delicious low-carb fried rice made with cauliflower rice, boneless and skinless chicken thighs, scrambled eggs, and veggies.
- Del Monte® Veggieful™ Riced Cauliflower Teriyaki
- 2 boneless, skinless, chicken thighs or 1 cup cooked chicken
- 1 to 2 eggs, (or egg whites) scrambled
- 3 to 4 TBS water
- 1/8 cup Sesame seed oil, divided
- 2 Green onions
- 1 TBSP Sesame seeds
- Salt and pepper to taste
If starting with raw chicken, place the chicken in a glass pan, drizzle it with sesame oil, sprinkle with salt and pepper, and cook at 350 degrees until done (about 30 minutes). Remove from the oven and chop into bite-sized pieces.
Heat a wok or frying pan over medium heat.
Drizzle sesame oil into the pan.
Crack 1 to 2 eggs into a glass bowl and whisk with 3 to 4 TBSP of water until mixed. Pour into a heated pan and cook, mixing gently until the eggs are cooked. Remove them from the pan and set aside. (you can use 1 egg and 1 egg white if you'd like instead)
Drizzle 2 more TBSP of sesame oil into the pan and add the frozen Del Monte® Veggieful™ Riced Cauliflower Teriyaki and cook until softened and warm.
Add scrambled eggs and about 1 cup of chopped, cooked, chicken to the pan and mix gently.
Pour into a serving bowl and top with chopped green onions and sesame seeds before serving.
Amount Per Serving: Calories: 379Total Fat: 25gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 246mgSodium: 336mgCarbohydrates: 5gFiber: 2gSugar: 1gProtein: 35g
Nutrition information not always accurate
Diane is a professional blogger and nationally certified pharmacy technician at Good Pill Pharmacy. She earned her BS in Microbiology at the University of New Hampshire and has worked in cancer research, academics, and biotechnology. Concern over the growing incidence of human disease and the birth of her children led her to begin living a more natural life. She quickly realized that the information she was learning along the way could be beneficial to many others and started blogging and freelance writing to share this knowledge with others. Learn more about her HERE.