Healthy Cauliflower Chicken “Fried Rice”

A huge, steaming bowl of fried rice is definitely a “comfort food” for me, but some versions of fried rice can be a bit heavy – P.F. Chang’s version of Chicken Fried Rice has 1240 calories, 25g fat, 2050g sodium, and 206g carbohydrates – yikes!  (Don’t get me wrong, I love P.F. Chang’s, but I prefer to save bigger meals like that for special occasions, and make my own health-ified versions for an everyday meal!)  Like I mentioned in my post on whole grains, I think brown rice is a healthy addition to most diets, and don’t have anything against rice in general.  But if you’re eating rice as a main meal, those carbs can really add up.

I bet you’ve guessed by now that I have a solution for you!  My Healthy Cauliflower Chicken “Fried Rice” is not only delicious (and basically indistinguishable in taste from regular fried rice – trust me on this one!), but it’s packed with vegetables, nutrients, fiber and protein.  I’ve seen several bloggers experimenting with cauliflower as “rice,” but had never tried it myself, and I’m so glad I have now.  So what are we waiting for?  Let’s dig in … close up healthy cauliflower chicken fried rice thelyonsshare

Healthy Cauliflower Chicken “Fried Rice”

Serves 3 really hungry people (like me!), or 4-5 “regular” diners

Ingredients

  • 1 head cauliflower
  • 1T olive oil
  • 1 clove garlic, minced
  • 1/2 white or yellow onion, diced
  • 10 baby carrots, chopped
  • 1/2 large red bell pepper, chopped
  • ~2 cups chopped zucchini and/ or yellow squash
  • 1 baby bok choy, chopped
  • 1/2 cup frozen peas (fresh or canned will also work)
  • 1/2 cup chopped (baby) portobello  mushrooms
  • 1 cup bean sprouts
  • 1 cup egg substitute, or 2-3 whole eggs
  • 5T low-sodium soy sauce
  • 12 ounces raw boneless, skinless chicken breast (tempeh, tofu, or seitan would also be great here if you’re vegetarian!)
  • 1.5t sriracha (optional)

Instructions

  1. Chop cauliflower into large chunks, about the size of your fist.  In a food processor (or Vitamix!), pulse the cauliflower until it is chopped into rice-sized fragments.  I pulsed about 20 times, shook the entire canister of my Vitamix, pulsed 20 more times, and repeated until it was all the consistency I desired.  Set aside in large bowl.  (Note: you could also easily do this step with a box grater or, if you’re really patient, just chop with a knife.)cauliflower pulse in vitamixcauliflower rice
  2. Chop your onions, carrots, pepper, zucchini, and squash into small, bite-sized pieces. veggies chopped
  3. Heat your largest, non-stock skillet with 1T olive oil.  Add garlic, onion, and carrots, and saute 3-4 minutes.
  4. This is a good time to get your chicken cooking.  I used a grill pan on the stove to cook mine, but you could bake it, grill it on a regular grill, or pan fry it with a bit of olive oil.
  5. Add pepper, squash, and zucchini, and saute 4-5 more minutes, or until vegetables are getting soft.
  6. While vegetables are sauteing, chop your mushrooms and baby bok choy.  Add both to pan, along with bean sprouts, peas, and cauliflower bits.  Stirring regularly, saute another 5 minutes or until all vegetables are tender. bok choyadding sprouts and peas
  7. Add egg substitute (or eggs) and soy sauce.  Give it a few good stirs, and keep cooking until the eggs have set.  adding eggs
  8. Chop fully-cooked chicken breast into bite-sized pieces, and add to skillet.  all ingredients stirring
  9. Stir one more time, and divide across three (or more) serving dishes or storage containers.  Enjoy! healthy cauliflower chicken fried riceclose up 2 healthy cauliflower chicken fried rice

Like I said, this makes pretty large portions.  But you’ll be very glad you have a lot on your plate, because it is so delicious!  And really, what’s better than delicious and guilt-free?  Just look at these amazing nutritional stats!  If you make 3 servings according to these instructions, the recipe will have 362 calories, 6g heart-healthy fat, 34g carbs, 11g fiber, and 44g protein.  Take that, P.F. Chang’s!

So tell me in the comments … have you tried cauliflower “fried rice”?  What’s your favorite “comfort food” that you’d like to see me try to health-ify?

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22 Comments

  1. Lindsey on July 26, 2013 at 7:30 am

    Yay….so glad you posted this meg! Your version looks great and I hope to try it with some of the extra veggies you included!

    • Megan Lyons on July 26, 2013 at 8:44 am

      Thanks sis! It was YOU who sent me one of the initial recipes I looked at to create my own, so thank you! Hope you like this version.

  2. Gary on July 26, 2013 at 8:58 am

    Meg: This recipe sounds great and my wife promised to whip up a batch! I am sure that P.F. Chang’s is currently meeting with its legal team to devise a way to banish your un-American 362 calorie recipe to “The Blogger’s Dungeon.”

    • Megan Lyons on July 26, 2013 at 9:28 am

      Haha! Bring on P.F. Chang’s :). I can’t wait to see the pictures that Pat is so sweet to send me when you all make a Lyons’ Share recipe!

  3. Debbie on July 26, 2013 at 11:15 am

    mmmmmm…..this has EVERYTHING we love. Printing the recipe and trying it next week after all my company leaves. Can’t wait and thanks Meg for continuing to work so hard to make us healthy! You make it fun!

    • Megan Lyons on July 26, 2013 at 11:32 am

      All the comments and support make it fun for me, too. Thanks and enjoy!

  4. Elle@thewaybyelle on July 29, 2013 at 12:23 pm

    I really REALLY want to try to make cauliflower rice. I’ve been seeing recipes for it, but I keep forgetting to buy fresh cauliflower at the store. 😛
    Elle@thewaybyelle recently posted…50 Healthy Food and Exercise Comment Luv BlogsMy Profile

    • Megan Lyons on July 29, 2013 at 1:05 pm

      I hope you remember to pick some up the next time you go – it’s really easy, delicious, and nutritious! (And let me know if you like it!)

  5. Ashley @ This is the Place on August 5, 2013 at 9:30 am

    This looks awesome! I love fried rice, but we eat paleo-style so rice is pretty much out. However, we did just buy a wok and this seems like the perfect thing to try. Yum!
    Ashley @ This is the Place recently posted…Cutback Weeks: Rest?! What?!My Profile

    • Megan Lyons on August 5, 2013 at 10:09 am

      I hope you guys enjoy it, Ashley! Let me know what you think!

  6. […] is the new kale” for 2014, and cauliflower is popping up in recipes all over the place.  My Healthy Cauliflower Chicken “Fried Rice” is actually my most popular recipe ever (and I have another version coming next week!), and […]

  7. […] you have a very good memory, you’ll remember that I’ve already published a version of cauliflower fried “rice” on the blog.  This one is quite similar, although the flavor profiles are a bit different, the […]

  8. Lorie on February 13, 2014 at 8:25 pm

    I cannot wait to try this! After never allowing cauliflower into our house my hubby finally said I could try some recipes! Yay!

    • Megan Lyons on February 16, 2014 at 5:42 pm

      That’s great, Lorie! I hope you (and your husband) enjoy the recipe!

  9. Karen Carroll on May 21, 2014 at 10:07 am

    Your Chicken Fried Rice made with roving cauliflower looked amazing! I’ll have to try it!!!

    • Megan Lyons on May 23, 2014 at 10:52 pm

      I hope you try it, Karen – let me know if you do!

  10. Abby C on October 7, 2014 at 11:33 pm

    Absolutely fabulous! I used Apple Cider Vinegar instead of soy sauce and it worked great. All fried rice should be made like this! Thanks for the great recipe.

    • Megan Lyons on October 26, 2014 at 2:12 pm

      That’s such a great idea, Abby! Would never have thought of that, so thanks for sharing!

  11. […] things with similar flavors, even if they’re completely different.  For example, when I made my Healthy Cauliflower Chicken “Fried Rice,” I saved Kevin a whole grilled chicken breast and he made his own yellow rice to go alongside […]

  12. Amelia on April 12, 2016 at 7:03 pm

    I make this all the time. I don’t add chicken and I substitute sesame oil for olive oil. It brings out the flavors in this dish big time.

  13. Lauren on June 13, 2017 at 7:04 pm

    I’ve made this quite a few times and have wowed so many people! Amazing recipe

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    CortneyX recently posted…CortneyXMy Profile

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