Cauliflower Fried Rice | Instant Pot | Crock Pot | Stovetop

This Cauliflower Chicken Fried Rice is a great way to get all of your veggies for the day!

What to serve with cauliflower fried rice:

• Steamed Vegetables in the Instant Pot 
• Instant Pot Orange Chicken 
• Chicken Lo Mein 

How to cook cauliflower fried rice in the slow cooker:

1. Add all the ingredients to your slow cooker except the cheese and eggs.
2. Cover with the lid and cook on high heat for 2-3 hours, low heat for 4-5 hours, or until the chicken is cooked and the cauliflower is tender.
3. Remove the lid and break the cauliflower into pieces with a fork.
4. Mix in the cheese and allow it to melt.
5. In a skillet scramble the eggs then mix them into with the fried rice in the slow cooker.
6. Serve or pack for meal prep.

How to cook this cauliflower fried rice recipe in the InstantPpot:

1. Add the olive oil to the Instant Pot and press the sauté button to heat the oil.
2. Sauté the garlic and onions in the Instant Pot for about 1 minute until they start to soften.
3. Add the chicken and let brown for 2-3 minutes.
4. Once the chicken has browned dump in the bell peppers, zucchini, cauliflower, coconut aminos, and lime juice.
5. 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.
6. 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.
7. Mix in the optional cheese until it is melted. Then push the cauliflower rice to the side and turn the
8. Instant Pot back to sauté mode.
9. 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.
10. Scramble the eggs and then mix together the eggs and cauliflower fried “rice.” Serve or pack for meal prep.

How many carbs are in this cauliflower fried rice recipe?

You can find the approximate nutritional information for all of my recipes in the bottom of the recipe card! It’s super convenient and we do our best to make sure that the info is accurate. Of course, it’s your body…I’d always recheck for myself to be sure that I’m satisfied with the results ;)

There are 18 grams of carbohydrates in each serving of this Cauliflower Chicken Fried Rice.

Can you freeze this cauliflower chicken fried rice recipe?

You can freeze pretty much anything…in this case I wouldn’t recommend it though. Freezing cooked cauliflower is a recipe for mush in my opinion.

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.

Try using this recipe for meal prep. It’s great for dinner tonight and lunches a few days throughout the week!

How do I make this recipe if I’m cutting it in half?

Just take half the amount of ingredients and cook as described for your chosen method. It’s not necessary to alter the cooking times, everything will come out just fine!

Is there a way to make this cauliflower fried rice on the stovetop?

1. Heat the oil in high heat in a skillet.
2. Sauté the garlic and onions for 1-2 minutes until they start to soften.
3. Add the chicken, zucchini, and bell peppers. Let them sauté for 1-2 minutes.
4. Turn the stove to medium heat. Add the cauliflower, lime juice, and coconut aminos to the skillet.
5. Cover the skillet and allow the cauliflower to cook for 10 minutes or until it is tender and broken easily with a fork.
6. Use a fork to break up the cauliflower to form your “rice.”
7. Mix in the cheese until it is melted. Then push the cauliflower rice to the side.
8. In a small bowl whisk the eggs then slowly pour the eggs into the empty side of the skillet to cook.
9. Scramble the eggs and then mix together the eggs and cauliflower fried “rice.” Serve or pack for meal prep.

Healthy Eating Plans

21 Day Fix: 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

WW: Each serving of this cauliflower chicken fried rice is 4 Blue Plan Points | 5 Green Plan Points | 4 Purple Plan Points when using skinless chicken thighs.

That is a great low point recipe for lunch, dinner, and for meal prep. I didn’t factor in any of the optional ingredients so be sure you add those in if you are adding cheese.

If you are looking for ways to reduce the points you can always make this with boneless skinless chicken breasts, which will remove most of the points. Personally I would use the thighs because it makes it more flavorful.

THM:

This would be a crossover recipe on THM and you would need to make the following substitutions:

• Coconut Aminos: use “Liquid Aminos” instead
• Olive oil: use MCT or coconut oil
• Use chicken breasts instead of thighs to bring down the fat content. If it’s under 5 grams you can count this as an E!

Healthy Swaps: Use a soy sauce alternative like coconut aminos in this recipe to reduce the amount of sodium!

4.29 from 14 ratings

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The Best Cauliflower Fried Rice | Instant Pot | Slow Cooker | Stovetop

Created by: Becca Ludlum

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings 4 Servings

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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! Instant Pot Cauliflower Fried Rice

Equipment

• Instant Pot 6 qt
• Crockpot
• Enameled Cast Iron Pan

Ingredients 

• ▢ 5 cups cauliflower cut into florets
• ▢ 1 lb. chicken thighs chopped
• ▢ 3 tbsp coconut aminos or low sodium tamari or soy sauce
• ▢ 1 tbsp lime juice
• ▢ 1 cups bell pepper diced
• ▢ 1 1/2 cups zucchini diced
• ▢ 2 eggs
• ▢ 1/2 cup onion diced
• ▢ 1 tsp garlic minced
• ▢ 1 tsp olive oil

Optional ingredients: Salt, Pepper, and Cheese

Instructions

Instant Pot:

• Add the olive oil to the Instant Pot and press the sauté button to heat the oil.
• Saute the garlic and onions 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 bell 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 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.
• Scramble the eggs and then mix together the eggs and cauliflower fried “rice.” Serve or pack for meal prep.

Stove Top:

• Heat the oil in high heat in a skillet.
• Sauté the garlic and onions for 1-2 minutes until they start to soften.
• Add the chicken, zucchini, and bell peppers. Let them sauté for 1-2 minutes.
• Turn the stove to medium heat. Add the cauliflower, lime juice, and coconut aminos to the skillet. Cover the skillet and allow the cauliflower to cook for 10-15 minutes or until it is tender and broken easily with a fork.
• Use a fork to break up the cauliflower to form your “rice”.
• Mix in the cheese until it is melted. Then push the cauliflower rice to the side.
• In a small bowl whisk the eggs then slowly pour the eggs into the empty side of the skillet to cook.
• Scramble the eggs and then mix together the eggs and cauliflower fried “rice.” Serve or pack for meal prep.

Slow Cooker:

• Add all the ingredients to your slow cooker except the cheese and eggs.
• Cover with the lid and cook on high heat for 2-3 hours, low heat for 4-5 hours, or until the chicken is cooked and the cauliflower is tender.
• Remove the lid and break the cauliflower into pieces with a fork.
• Mix in the cheese and allow it to melt.
• In a skillet scramble the eggs then mix them into with the fried rice in the slow cooker.
• Serve or pack for meal prep.

Video

Notes

21 Day Fix: Entire recipe: 8G 5R Optional 1B | Per serving: (4 servings) 2G 1 1/4 R Negligible (optional) blue per serving | 

Weight Watchers: 4 Blue Points | 5 Green Points | 4 Purple Points

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

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