Better Than Takeout Chicken Fried Cauliflower Rice

Chicken fried cauliflower rice is better than Chinese takeout – lower calories and carbs, more nutrients and fiber, and WAY better flavor.  Keep this recipe in mind next time you get a craving!

chicken fried cauliflower rice

I love some good Chinese takeout as much as the next gal – don’t get me wrong.  But as you know, I also love making healthier versions of our favorite indulgences!  So next time you are looking for fried rice, try this chicken fried cauliflower rice.  It is lower in calories and carbs, higher in nutrients and fiber, and free of all the weird additives that we don’t care to think about going into our take-out foods!

Feel free to swap out the protein too – I have made this with shrimp, just by itself, or with tofu if you want a vegetarian option. Need another easy protein option? 4 Words: orange chicken Trader Joe’s.

Looking for some more lightened version of your favorite comfort foods?  Be sure to check out my zucchini noodle vegetarian lasagna, my vegan “cheesy” healthy broccoli casserole, and my air fried coconut shrimp!

chicken fried cauliflower rice

Let’s Make Some Chicken Fried CAULIFLOWER Rice!

I usually buy chicken tenderloins for this because I am lazy and think they are the easiest to cut. You can buy any type of chicken you want but just cut it into little cubes before you marinate.  I think kitchen scissors are the quickest, but you can also use a knife.  You only have to marinate for about half an hour so if you didn’t plan this meal way ahead of time don’t worry about it!

The second decision you have to make is to buy pre-riced cauliflower or not.  I try not to buy pre-riced to save money, but sometimes I like it as a shortcut.  But if you buy a cauliflower or florets, just pop it into your food processor and pulse until it is in riced pieces!

Where to Buy Cauliflower Rice

If you don’t want to make your own, you can find riced cauliflower at most grocery stores. Green Giant makes frozen cauliflower crumbles and I’ve also seen similar frozen cauliflower crumbles at Aldi. Trader Joe’s sells frozen and fresh cauliflower rice.

Tips for Perfect Chicken Fried Cauliflower Rice

  • I like cooking my chicken and my rice separate.  Just to make sure the chicken gets evenly cooked and so that I can time them out to be done at the same time. But you do you!
  • Also – I use the “well” method for my fried rice.  Cook the rice a little bit, then make a well in the middle of your pan to pour the eggs into, let them cook a little bit, and THEN mix them together.  

I use coconut aminos in my rice, but you can use tamari – aka gluten free soy sauce – or just plain soy sauce! Totally up to you, they will all taste pretty similar.  You can also play around with the spices and veggies.  Sometimes I like adding garlic into it, sometimes I don’t use the onion and bell pepper, and I also love adding edamame!  Again – your call!

In addition to the listed ingredients, you will need:

  • kitchen scissors
  • a large zipper top bag or Tupperware for marinating
  • food processor to rice the cauliflower
  • two different pans

I hope you think of this recipe next time you are craving takeout!

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chicken fried cauliflower rice

Better Than Takeout Chicken Fried (Cauliflower) Rice

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  • Author: Megan
  • Total Time: 25 minutes
  • Yield: 34 servings 1x
  • Diet: Gluten Free


Gluten Free, Dairy Free, Refined Sugar Free

Chicken fried cauliflower rice is better than Chinese takeout – lower calories and carbs, more nutrients and fiber, and WAY better flavor.  Keep this recipe in mind next time you get a craving!


  • 1 (10 oz) bag of cauliflower florets
  • 1 lb. chicken tenderloins
  • 2 eggs
  • 1 cup frozen pea/carrot mix
  • 0.5 cup bell pepper and onion mix
  • 1 1/2 tablespoons teriyaki marinade
  • 1 1/2 tablespoons coconut aminos
  • Black pepper and cayenne pepper to taste


  1. Cut chicken tenderloins into bite sized pieces (I used kitchen scissors) and put in a bag or tupperware with teriyaki marinade for at least 30 minutes.
  2. Make cauliflower rice – put florets in food processor and pulse until rice-like.  Be careful not to overdo it so your pieces are too small (they will become mushy when cooked).
  3. Put rice in a large frying pan on the stove over medium-high heat.  Add all vegetables, and stir to combine.
  4. Take your two eggs, crack into a bowl and whisk.
  5. When rice has cooked for about 10 minutes, lower oven to medium-low heat and create a well in the middle of the pan, add eggs, and cook the eggs (Don’t mix in with the rice until they have almost fully cooked – however it is fine if a little rice gets in).
  6. While rice is cooking, cook the chicken bites on a skillet until fully cooked.
  7. Once eggs are cooked, mix in with rice mixture.  Return heat back to medium-high heat.
  8. Add soy sauce to rice and stir to combine.
  9. Add chicken and pepper, if desired, mix to combine, and serve!


You can also use a bag of pre-riced cauliflower to make this recipe quicker and easier.

You can sub the coconut aminos for tamari or soy sauce depending on preference and dietary restrictions.

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Main Dishes
  • Method: Stovetop
  • Cuisine: Asian


  • Serving Size: 1/4 of recipe

If you try this recipe please leave a comment below letting me know your thoughts!  If you remake on Instagram dont forget to tag me at @donutworry_behealthy so I can see your creation and share in my stories!


chicken cauliflower fried rice


  1. Margaret Bannister

    I can’t wait to try this! Margie

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