This site contains affiliate links. Please see Policies for more information.
Looking for a healthy and tasty alternative to traditional fried rice? Look no further than Healthy Cauliflower Fried Rice! This awesome recipe is made with cauliflower rice, which is a low-carb, gluten-free, and high-fiber alternative to traditional rice. It’s also packed with nutrients, making it a great choice for people who are watching their health.
This Healthy Cauliflower Fried Rice Recipe is an easy and absolutely delicious weeknight meal.
Looking for other recipes with cauliflower? Try this Cauliflower Crust Pizza recipe!
Ingredients in Cauliflower Fried Rice
See the recipe card for full information on ingredients and quantities.
- Chicken thighs: cooked chicken is a great source of protein. I used chicken thighs in this fried rice recipe, but you can use chicken breast, or even omit the chicken entirely and add cubed tofu if you’d like.
- Bell peppers: bell peppers are loaded with vitamins and minerals, and are especially high in vitamin C. Choose you favorite color variety of bells, they’re all healthy food.
- Cauliflower: for this cauliflower fried rice I use fresh cauliflower and cut it into florets. You can use frozen cauliflower or frozen cauliflower rice, but I would cook it separately and then add it at the end.
- Coconut aminos: coconut aminos are a great choice for replacing soy sauce if you have gluten, soy, sugar, or other food allergies found in soy sauce. If you can’t find coconut aminos you can use low sodium soy sauce, or tamari (which is another awesome soy sauce alternative) in this fried rice recipe.
How to cook cauliflower rice in the Instant Pot
- Add the olive oil to the Instant Pot and press the sauté button to heat the oil.
- Sauté onions and garlic in the Instant Pot for about 1 minute until they start to soften.
- Add the chicken and let brown for 2-3 minutes.
- Once the chicken has browned dump in the peppers, zucchini, cauliflower, coconut aminos, and lime juice.
- Close the lid and turn the pressure valve to sealing. Cook on high pressure using the “manual” or “pressure cook” button for 1 minute. Release the pressure by doing a quick release.
- Open the lid. Use a fork and break apart the cauliflower into small pieces to make your riced cauliflower rice. If there is a lot of liquid from the cauliflower and zucchini drain some of the liquid. You’ll want to keep about 2 tbsp of liquid for added flavor.
- Mix in the optional cheese until it is melted. Then push the cauliflower rice to the side and turn the Instant Pot back to sauté mode.
- In a small bowl whisk the eggs then slowly pour the beaten eggs into the empty side of the Instant Pot to make your scrambled eggs. You can spray your pot with coconut or olive oil first if you need to.
- Scramble the eggs and then mix together the eggs and cauliflower rice.
- Serve cauliflower fried rice immediately and top with optional green onions, or store in an airtight container in the refrigerator.
Want to Save This Recipe?
We'll email this post to you, so you can come back to it later!
Recipe tips
- I don’t recommend freezing this because you will end up with mushy fried rice. If you are cooking for one and really feel like you won’t be able to use this up before it would go bad, I’d recommend cutting the recipe in half.
- One of the reasons I love this cauliflower fried rice is because it is so versatile! Sub fresh broccoli for the zucchini, or add in frozen peas. Craving the nutty aroma of toasted sesame oil? Splash a tiny bit of toasted sesame oil to your cauliflower fried rice when it’s done cooking. If you like a little heat, sprinkle on some red pepper flakes at the end.
Healthy Eating Plans
21 Day Fix Containers
Entire recipe: 8 green containers, 5 red containers, Optional 1 blue container if you add cheese.
Per serving: (makes 4 servings) 2 green containers, 1 1/4 red container, Negligible (optional) blue per serving
Weight Watchers Points
Each serving of this cauliflower fried rice is 4 Points when using skinless chicken thighs.
Looking for more healthy Asian recipes like this fried rice?
- Teriyaki Tofu Stir Fry Bowls with Coconut Rice These Teriyaki Tofu Stir Fry Bowls with Coconut Rice are a healthy and delicious meal that is perfect for a quick and easy weeknight dinner. This recipe is vegan and gluten free, and it is packed with protein and nutrients.
- Instant Pot Orange Chicken Serve this healthy Orange Chicken with brown rice or cauliflower rice for a healthy complete meal. This Orange chicken has a sweet and savory sauce that you will love!
- Chicken Lo Mein This Healthy Chicken Lo Mein stir fry is an easy and healthy recipe to make in your Instant Pot or on the stove top.
- Bang Bang Shrimp Pasta I love making Chinese food at home, and this healthy Bang Bang Shrimp pasta is one of my favorite shrimp recipes to make.
- Healthy Drunken Noodles This Healthy Drunken Noodles recipe is an easy stir fry noodle dish that your entire family will love. It comes together fast and works great for a weeknight meal.
click the stars to rate!
Healthy Cauliflower Fried Rice
Approximate Serving Size: 1 1/4 cup
Servings 4 Servings
This Cauliflower Fried Recipe is an easy and delicious weeknight meal! Cauliflower Chicken Fried Rice is low carb and keto, healthy and so easy to adapt for your preferences!
Want to Save This Recipe?
We’ll email this post to you, so you can come back to it later!
Equipment
- Instant Pot 6 qt
- Crockpot
- Enameled Cast Iron Pan
Ingredients
- 1 tsp olive oil
- 1 tsp garlic minced
- ½ cup onion diced
- 1 lb. chicken thighs chopped
- 1 cups bell pepper diced
- 1 ½ cups zucchini diced
- 5 cups cauliflower cut into florets
- 3 tbsp coconut aminos or low sodium tamari or soy sauce
- 1 tbsp lime juice
- 2 eggs
Optional ingredients: Salt, Pepper, and Cheese
Instructions
- Add the olive oil to the Instant Pot and press the sauté button to heat the oil.1 tsp olive oil
- Saute the garlic and onions in the Instant Pot for about 1 minute until they start to soften. 1 tsp garlic, 1/2 cup onion
- Add the chicken and let brown for 2-3 minutes.1 lb. chicken thighs
- Once the chicken has browned dump in the bell peppers, zucchini, cauliflower, coconut aminos, and lime juice. 1 cups bell pepper, 1 1/2 cups zucchini, 5 cups cauliflower, 3 tbsp coconut aminos, 1 tbsp lime juice
- Close the lid and turn the pressure valve to sealing. Cook on high pressure using the “manual” or “pressure cook” button for 1 minute. Release the pressure by doing a quick release.
- Open the lid. Use a fork to break apart the cauliflower into small pieces to make your “rice”. If there is a lot of liquid from the cauliflower and zucchini drain some of the liquid. You’ll want to keep about 2 tbsp of liquid for added flavor.
- Mix in the optional cheese until it is melted. Then push the cauliflower rice to the side and turn the Instant Pot back to sauté mode.
- In a small bowl whisk the eggs then slowly pour the eggs into the empty side of the Instant Pot to cook.You can spray your pot with coconut or olive oil first if you need to. 2 eggs
- Scramble the eggs and then mix together the eggs and cauliflower fried “rice.” Serve or pack for meal prep.
Video
Nutrition
Calories: 362kcal | Carbohydrates: 15g | Protein: 25g | Fat: 23g | Saturated Fat: 6g | Cholesterol: 193mg | Sodium: 417mg | Potassium: 866mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1467IU | Vitamin C: 119mg | Calcium: 64mg | Iron: 2mg
Make This Recipe?
Make sure to follow on Pinterest @bludlum and on Instagram @beccaludlum
This is a great recipe! I add grated ginger with the onion and garlic, and blitz the raw cauliflower lightly in the food processor before adding it to the pot. Thanks.
Could frozen cauliflower rice be used?
Yes, just cook it first and then add it at the end :)
This is so good! I think I may like this even better than traditional fried rice!
Love making fried cauliflower! Best recipe out there!!