Low-Carb Cauliflower Fried Rice

Cauli chicken fried rice 2

I still remember the exact moment I first discovered cauliflower fried rice. There was confusion, to say the least. Hold up, hold up, now wait just a darn second. So you’re telling me the rice is MADE of cauliflower??? No way. Like, there’s not just cauliflower here and there, it’s literally rice made out of cauliflower? And it takes like two seconds to make in a food processor? Woah.



Gotta try it.

So I did. And it was love at first chopsticks-full bite. Okay maybe love at first second-try-using-a-fork-because-terrible-at-chopsticks bite. It was incredible how similar the taste and texture were to actual fried rice! And since it was all made of cauliflower, that meant it was way lower in calories and carbs while being much higher in vitamins and minerals, so who could be mad about that? I certainly wasn’t.

So how does one make this “cauliflower rice,” you ask? Simple. Do you have a food processor? High-powered blender? Any type of blender? Cheese grater? Then you’re in luck! Just throw in your cauliflower florets and pulse until you get a rice-like consistency! (or grate your cauliflower with a cheese grater). Easy. As. Pie. – okay side note, pie is actually not that easy to make. That saying should be more like “easy as cauliflower rice” because this is WAY easier than making a full pie.

Andddd, since we’re going with the healthy fried rice here, I thought to myself:

“Hey Bailey, why not kick the healthiness up a notch even further and use coconut aminos here instead of soy sauce?”

“Well Bailey, that’s an excellent idea.”

Anybody else have conversations with themselves in their head? Just me?

Anyways, coconut aminos is this soy sauce substitute that tastes delicious AND is made purely from organic coconut tree sap and organic sea salt! So I would say that’s a much better option compared to super processed soy sauce that has a bunch of mystery ingredients in it. Coconut aminos is also soy-free, gluten-free, MSG-free, kosher, vegan, and comes with all the beautiful benefits of coconuts! That means you’re going to get improved heart health in the form of increased HDL cholesterol, and heart protection and blood pressure regulation from the antioxidants in the coconut. The coconut’s antioxidants also help to fight free radicals in the body which aids in maintaining a healthy immune system. Coconuts also contain this protein called adiponectin which can help with weight loss. Studies have shown that people with high levels of adiponectin in their blood stream have lower body fat content. So that’s a plus in my book.

Who knew subbing out soy sauce for something equally as delicious could reap so many benefits? Ya learn something new everyday. So next time you’re craving a bowl of fried rice, say “not today, processed carbs” and reach for some cauliflower and a blender instead. Your taste buds won’t even know the difference! But your gut will thank you.


Low-Carb Cauliflower Chicken Fried Rice

  • Servings: 4
  • Difficulty: easy
  • Print


  • 1 head cauliflower
  • 1 tablespoon olive oil
  • 1 tablespoon sesame oil
  • 2 boneless skinless chicken breasts (or sub tofu for vegan option)
  • 2 carrots, diced
  • 1 head of broccoli separated into florets
  • 1 small brown onion, diced
  • 1 tsp grated fresh ginger
  • 2 cloves garlic
  • 1 cup chopped mushrooms (I like using cremini)
  • 1 cup kale, thinly chopped
  • 1/3 cup coconut aminos
  • Chopped green onions and toasted sesame seeds (garnish)


  1. Place cauliflower florets in a food processor (or blender) and process until the cauliflower looks like grains of rice.
  2. Heat a large skilled to medium high heat and add your olive oil.
  3. Dice chicken breast and add to skillet. Saute for about 5 minutes while stirring to keep chicken from sticking.
  4. Push chicken to one side of pan and add sesame oil to the other side. Add your carrots, broccoli, onion, ginger, and garlic to this side of pan and saute for about 3 minutes. Add kale and mushrooms and saute for another 2 minutes.
  5. Add cauliflower rice and coconut aminos. Stir to combine everything, cover, and cook for another 2 minutes (until cauliflower has softened).
  6. Remove from heat and serve garnished with green onions and sesame seeds.
  7. Vegan option: Omit chicken completely or sub tofu.

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