Chicken and Cauliflower Fried Rice Recipe (Grain-Free, Paleo)

cauliflower fried rice

I hesitated to make “fried rice” from cauliflower for many months. I just didn’t think the taste would be comparable to “real” fried rice. I was wrong. The cauliflower picks up the savory and delicious flavors of the coconut oil and Tamari. The result is flavorful, protein-packed, and full of vegetables. It’s a complete dinner in a bowl which made my family very happy.

One of the most important steps in this recipe is to chop the cauliflower until it’s chunky and about the same size as rice. Some pieces will be a little bigger than others, but the photo below should help you know exactly what to expect.

  

Chicken and Cauliflower “Fried Rice” Recipe

Serving Size: Serves 6

Chicken and Cauliflower “Fried Rice” Recipe

Ingredients

  • 1 pound ground chicken

  • 1 tablespoon Tamari sauce or coconut aminos

  • 2 teaspoons dry sherry
1 clove garlic, minced
  • 2 heads cauliflower, cut into bite-size pieces

  • 1 cup peas
  • 2 carrots, cut into small cubes

  • 3 tablespoons coconut oil, divided

  • 4 tablespoons fermented tamari sauce or coconut aminos

  • 3 large eggs

  • 4 green onions, chopped

Instructions

Place chicken, Tamari, sherry and garlic in a medium bowl. Stir and let sit at room temperature for 30 minutes.

Place half of the cauliflower in the bowl of a food processor. Pulse for 12-15 one-second pulses until cauliflower is about the size of rice. Place chopped cauliflower in a bowl. Repeat with second batch of cauliflower.

Place peas and carrots in a small saucepan and cover with water. Bring to a simmer and cook until tender, about 8-10 minutes. Drain.

Heat a large skillet over medium heat for 2 minutes. Add 1 tablespoon coconut oil and swirl to coat. Place chicken in skillet and cook, breaking up into small pieces with the back of a wooden spoon, until cooked through, about 5-7 minutes. Remove chicken from the pan. Add remaining 2 tablespoons coconut oil and swirl to coat. Add cauliflower and Tamari to the pan. Stir constantly for about 2 minutes until cauliflower is hot and coated with the Tamari. Make a well in the center of the pan, crack the eggs and pour them into the well. Stir eggs in the middle of the pan until scrambled, then stir into the cauliflower. Add the peas, carrots, green onion and chicken. Stir for about 2 minutes until all ingredients are incorporated and hot. Season to taste with a bit more Tamari or sea salt if needed. Serve immediately.

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301 Comments

  1. Janeen Roark

    I love your cookbook and look forward to every recipe that I can get on facebook I am a new cook on organic and gluten free cooking I am very allergic to wheat or gluten. my husband is on a complete Organic diet for his eye condition. So very glad to have found your recipes and what I can learn from you thank you so much. Janeen

  2. I have avoided the cauli fried rice for the exact same reason…so now I’m anxious to try it!! I still can’t imagine it being all that good but I’ve learned to take your word for it, when you say something is good. You’ve really helped me become more adventurous in the kitchen! :)

  3. Stephanie Cook

    It would be fabulous to win a years subscription, but win or not, you got me! It has been a blessing, a time saver, and a stress reliever having the subscription to your meal plans. I won’t give that up. Thank you!

  4. Sherry Lochner

    Yummy! This sounds delish! I have of the last couple of months to eat paleo-ish. This sounds right up my alley as I love fried rice! Thank you for posting and the great giveaway!

  5. Nicole

    I tried cauliflower rice just this weekend! Simmered with coconut milk. It was quite yummy with cashew chicken curry on top. I’m about two months behind you on the grain-free train and look forward to your recipes. Your grain-free almond flour pancakes are the bomb at our house!

  6. Karen

    I love you! My son and husband have continue to enjoy fried rice while I am on GAPS, I love fried rice and this recipe made my day. I never would have thought to use cauliflower. :) THANK YOU!

    I usually make my fried rice with bacon, too! I chop two strips of bacon, fry it, toss in the veggies, then the eggs, then the rice. The tamari goes in at the end. Fried rice is a great way to get veggies like zuchini in my son, I chop them up really fine, almost minced, he doesn’t even know it’s there.

  7. Karen

    not sure if my comment went through, I dont’ see it. But, I said “I love you” :) , I never would have thought to use cauliflower as rice for fried rice. My husband and son have enjoyed fried rice while I’m on GAPS, now I can make it for ME, Thank you! :o) I usually add real bacon bits to my fried rice, too.

  8. raising4boys

    Loved reading about your journey and have shared it w/many. Would love the opportunity to win a menu plan! I just can’t seem to come up w/enough ideas. Plus it needs to be hearty to feed these 4 boys + the husbands palet.
    Thanks so much!

  9. Ashley S.

    Your website was just what I needed today! I’m also an Air Force wife and was just told by my naturopathic doctor I needed to start eating the Paleo way. I left overwhelmed as I know I need to transform my whole families way of eating. This dish looks so good and for me finding alternitives that my family loves and getting my girls to get away from dairy and grains will help with their allergies and me getting some weight off. SO glad I came home & searched and found your site! Thanks for a giveaway!

  10. Carrie

    We keep getting califlower in our produce co-op baskets, and now I know what I’m going to do with it! I have been using the meal plans for a little over a month now, and they are the most fantastic things ever. Not only are they super easy, but the recipes are delicious.

  11. Robin H.

    I have put off the culiflower rice thing too! BUT, I do have a whole head of culiflower in the fridge. Hmmm, lunch tomorrow? Thanks for a great website. I follow you on facebook too!

  12. Ali

    I haven’t been brave enough to try cauliflower yet, but this looks like it might be the recipe to start with. We are on the start of our gluten free journey with two young kids. It would be awesome to have your meal plans to help us on the way!

  13. Jennifer Graylands

    I love all the recipes you have that use cauliflower – it’s one of my favorite veggies, but I’ve never been very imaginative with it. I’ll be making this in the next few days!

  14. Pam

    I have been wanting to try cauliflower rice, but haven’t gotten around to it. This recipe inspires me. I am hoping my husband likes it as well as regular fried rice. I have a hard time getting him to eat more healthily, even, though he knows it is no option for me. He must have bread, rice, pasta, or potatoes at every meal. He loves the grain free banana bread I make, so I am hoping he’ll love this also! I recommend your site to others who are just starting to eat more healthily.

  15. I would LOVE to win this prize. I am 14 weeks pregnant and recently transitioned to a grain-free, dairy-free, tomato-free, chocolate-free, shellfish-free, high protein diet b/c I was diagnosed with an AI. To have some assistance planning meals would be INCREDIBLE!

  16. Sarah

    This looks and sounds so delicious. As a busy mom of four boys and our fifth to arrive in August, I am always on the hunt for wholesome quick meals that will satisfy my crew. This looks to be just that type of meal. Thanks for your time and effort. I am adding this to this weeks menu.

  17. Katherine McTaggart

    Carrie, thank you for shedding light on the importance of healthy fats in our diets. I too have been wary of substituting cauliflower for other vegetables, grains, etc. in recipes.

  18. viviana

    Hi I am so glad I found this website :) and I am definitely going to try this recipe i love chicken fried rice so I am excited it to try it with cauliflower instead. Also I will love to enter the giveaway and I am going to suscribe right now. Thanks so much!!!!!

  19. Diana

    I am looking for recipes that are grain-free because to take away something from your diet without something satisfying to replace it with is bound to fail. Thank you for posting grain-free recipes as it helps families come up with healthy, satisfying alternatives.

  20. Nylece Putnam

    I love your blog and am thankful for all the wonderful pics, recipes and articles you post…Winning the meal plan would be soooooo much fun and take the “what will I make tonight” conundrum from my life! Thanks

  21. Susan

    This is another great way to be creative with Cauliflower – there can’t be too many ways to try it!! Thanks for the recipe and the opportunity to enter to win the menu planner. Busy Mom’s can always use as much help and your site and ideas (and planner, I’m sure!) are great additions. Thank you thank you thank you!!

  22. Brooks

    Carrie – A girlfriend from TPS 08B class just called me today and we started talking about food and she mentioned being grain free for 40days now! AND that she uses your meal plans and loves them! I have been thinking about it non-stop…I hate to cook and menu plan, but I love to grocery shop, so I think we are going to give your talents a try!

  23. carla

    Please sign me up for the chance to win your meal plans. I have just started the grain free challenge and having some trouble. It would be great to have the meals made out for us! Thanks

  24. Crista

    This is great. I am always looking for delicious ways to get more veggies in since I am not a veggie lover. Plus I bought coconut oil and still haven’t used it so this will be the perfect time to try it. :-)

  25. Laurie H.

    I just discovered your blog and can’t wait to dive in! This is exactly what I’ve been looking for to help me plan healthy meals for my family! Thank you so much for sharing your knowledge! :)

  26. I have been drooling over your recipes over the last few days, and had to tell you how much I truly appreciate what you are doing with this site. I love all of the great information, and am waiting to get my hands on your cookbook! I suppose it’s pretty convenient that the post I came to comment on happens to be a giveaway.
    P.S. This recipe looks divine, and I’ll be trying it soon- thanks!

  27. Beth

    Love cauliflower!!! tried the cauliflower pizza ,delish! Made a salmon salad w/quinoa but, I’m thinking with cauliflower it will be even better!!! Just found out that cauliflower along with brussel sprouts and broccoli have enzyme inhibitors and should not be eaten raw. Just a little fyi…

  28. Lisa

    This looks wonderful. I have recently gone grain free after years of stomach issues. My response was to go to the doctors who sent me for countless expensive test with no results so they sent me for more. I finally said enough is enough and decided if they weren’t willing to talk about food intake with me I would do my own research. I feel better since going Gluten Free but I feel fabulous when I am grain free. Thank you for being such a wonderful resource. I value your wisdom and have learned so much from the online community.

  29. Breanna

    I have allergies to all grains, so when I found cauliflower rice, I was so excited! Chicken fried rice was my favorite dish growing up, so I’ll be sure to give yours a shot. My loving boyfriend sent me to your site, and I can’t wait to discover other delicious recipes!

  30. Danga

    I just found your website and I am so excited. My family and I are just starting the road to natural, organic eatting. Your whole wheat pizza crust is what brought me here but all your recipes are what is keeping me here. =) Thank you.

  31. Chelsea Riley

    Wow, I love this idea! I can’t wait for the cauliflower season to be here so I can try it out, I definitely have a few months wait! Thanks for the great photos and step by step instructions. Bookmarked!

  32. Crista

    I tried this recipe today. I was a bit dubious throughout the process as I was tasting it as I went along, but the end result was fabulous!!! Definitely a keeper recipe for my files. Thanks for sharing!

  33. Melissa

    I tried you recipe and I loved it! I just wanted to mention that I found a recipe for a cauliflower pizza crust on pinterest and it too was amazing! I thought that might interest you. Thanks for all your recipes!

  34. Liz

    Loved this! My family didn’t even know it wasn’t rice until I told them. Next time, I’m not going to put in the ground chicken, I didn’t like the flavors together. Very filling dish as well!

  35. Sara K

    This recipe is delicious. Even my picky eater boyfriend loved it. I stumbled upon your blog after a friend posted a link to your coffee cake recipe (which I plan on trying in the near future) and, after reading many of your posts, I discovered that you too have Hashimoto’s. I too had went thrugh period during which I was plagued by unexplainable hives, but mine were usually on my legs, stomach, or lower back. I also have panic disorder, so I chalked it up to that. Now I’m wondering if a low fat high grain diet has had a negative effect on my Hashimoto’s and my disposition for anxiety. I’ve started my own dieting experiment that has completely cut grains and only allows whole foods. I’m on day three and I feel great. I don’t feel weak after strenuous workouts and I seem to be in a better mood. Despite eating way more fats, my weight has not changed significantly (I’m acually down 0.2 pounds). I’ve continued to eat lots of veggies and some fruits as I had before. I used to eat like a pescatarian with my protein sources coming from fish, tofu, beans, and legumes, but now I’ve integrated organic chicken and grass fed beef into my diet. I’m very much looking forward to making your grain free pancakes for breakfast tomorrow!

  36. made this tonight for dinner and it was FABULOUS and very diabetic-friendly! I hardly had to take any insulin to cover the meal and it felt like I was eating a huge bowl of fried rice. Will be adding this to my regular dinner rotation – simple, easy, and what a treat.

    thank you for sharing your delicious recipes with us!

  37. Paulina J!

    Had to come back and comment. I made this and my very picky husband couldn’t believe it wasn’t rice. We really enjoyed it!! Thanks for sharing your wondeful recipes.

  38. Just found your site today (thanks to 100 Days of Real Food) and made this dish for dinner … for a family that swears by white rice and won’t eat my brown rice dishes. It was a relative success … dh ate it happily, one daughter ate it willingly, the other nibbled quite a bit and well my son might take awhile. Personally, I loved it! Thanks

    I can’t wait to dig more through your site!

  39. Tara

    Looks and sounds delicious! I can’t wait to give this a try. I love cauliflower mashed “potatoes” and plain cauliflower “rice” so I’m sure I’ll really love this recipe. Great idea for those trying to eliminate some carbs. Thanks!

  40. C Robeen

    I love cauliflower fried rice and fix it regularly. My family has been paleo for over a year now and adapted very well. First I love your site and recipes but I just want to them row out there that peas are a legume and therefore NOT on the paleo diet for anyone who follows it strictly.

    • Deliciously Organic

      I appreciate your you comment and am so glad your family has adapted nicely to a Paleo diet! When it comes to some of the questionable foods such as peas, green beans, raw/cultured dairy, and such I usually refer to Mark Sisson’s site. He says that fresh green beans and fresh peas can be consumed since they aren’t dried and don’t contain such high amounts of phytic acid as dried beans, so I decided to leave them in this dish. Of course, if your body can’t handle the peas, then I recommend adding 2x the amount of carrots in this recipe. Here’s his post about peas and green beans: http://www.marksdailyapple.com/are-peas-and-green-beans-healthy/#axzz2JHvI38WS

      • C Robeen

        Thank you so much for your reply. I originally read Mark’s book Primal Blueprint when we started eating this way so I do trust what he says. I had read extensively on green beans and we do eat those. I had never seen this article on peas. Thank you so much for sharing. I love peas and may re-introduce them on an occasional basis. Thanks again!

  41. Irene

    I tried this recipe on yesterday evening’s supper and I think it’s really delicious!
    I had to change something… I made it with turkey, sliced and marinated in turmeric, curry and paprica (we don’t use ground chicken here in Italy) and adding 2x carrots instead of peas (we’re paleo too)… really good!
    I’ve been lurking these cauliflower “fried rice” recipes from 6 months me too and now I think this will be a dish we’ll eat at least monthly in winter!!!
    Tx for sharing and… I LOVE your site 😉

  42. Jen

    I made this tonight with shredded chicken. My son, who is recently adopted and spent most of his early years with a Japanese-American grandmother, ate it up like it was dessert. He loves rice and Asian meals, but generally shies away from my paleo counterfeits in this category. Success! Thank you.

  43. rachel d

    This was AMAZING!!! We ground our own organic chicken breast and substituted edamame for peas. We LOVED the riced cauliflower. This dish was so much lighter than traditional fried rice.

  44. Mary L

    Loved it! Thank you for the recipe!

    I, too, ground my own Organic Chicken (I’m not sure what I’m feeding my family if I buy it pre-package ground)! And used “frozen peas & carrots” mix to cut down on prep time. I only used 1 very large head of Organic Cauliflower and it made more than my largest pan could hold (and I have a large pan)!

    For the next time, I would scramble the eggs in a separate pan and add them cooked to the mixture ~ they seemed to disappear when I cooked them in the pan.

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