Low Carb Chicken Fried Cauliflower

Kathryn Hitchcock, MS, RD
Decrease the carbohydrates in traditional fried rice by substituting riced cauliflower for standard rice.Alternatively, you can mix half rice, half cauliflower rice for a more traditional flavor profile. Keep in mind the cauliflower will give off a different flavor than standard rice, so adding the spices and flavors are key to make it more traditional.
Prep Time 5 minutes
Cook Time 25 minutes
Course Main Course
Cuisine American
Servings 6
Calories 225 kcal


  • 10 oz chicken thighs
  • 1 tbsp sesame oil
  • Season chicken with salt, pepper, garlic powder, ginger powder
  • 1 lb riced cauliflower
  • 3 large carrots, finely diced
  • ½ onion, finely diced
  • 1 tbsp chopped garlic
  • 1 cup chopped kale
  • 3 - 4 tbsp soy/tamari sauce
  • 1 - 2 tsp sriracha
  • 2 tsp sesame oil
  • 1 tsp rice vinegar
  • 3 eggs


  • Start by cooking the chicken. Heat a large skillet on medium-high heat. Season the chicken thighs with salt, pepper, garlic powder, and ginger powder.
  • Spread the sesame oil in the pan and place chicken seasoning-side down on the oil. Re-season the other sides of the chicken with the same seasoning.
  • Cook the chicken for 5-7 minutes on each side. The chicken should brown and be 165° internal temperature.
  • Set the cooked chicken aside. Once cooled, chop into bite-sized cubes.
  • Heat a large skillet (or use the same one from cooking the chicken) on medium-high heat.
  • Add 1 tsp sesame oil to the pan.
  • Add the onion, carrots, and chopped garlic. Cook for 5-6 minutes or until onions are slightly translucent.
  • Add the cauliflower and kale. Cover and let cook for 3-4 minutes.
  • Remove the cover and add soy sauce, sriracha, another 1 tsp sesame oil, 1 tsp rice vinegar. If you like spicy, add more sriracha. Stir well until sauce is well mixed.
  • Make a well in the middle of the pan by moving the vegetable mixture to the outside of the pan.
  • Add a little extra oil to the middle part of the pan that’s showing. Add the 3 eggs and scramble eggs until cooked in the middle of the pan. Once the eggs are cooked, mix cauliflower rice in and combine well with the cooked egg.
  • Add the cooked chopped chicken and stir together.
  • Serve immediately. Optional add chopped scallions on top or drizzle with extra sriracha.
  • Keep leftovers in the fridge for up to 3 days.


1/6 recipe with 100% cauliflower rice: 225 calories, 8 g carbohydrates
1/6 recipe with 50% cauliflower rice and 50% cooked brown rice: 280 calories, 21 g carbohydrates
1/6 recipe with 100% cooked brown rice: 340 calories, 34 grams carbohydrates


Calories: 225kcalCarbohydrates: 8g
Keyword cauliflower, low carb