Healthy Cauliflower Fried Rice
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!
Servings: 4 Servings
Calories: 362kcal
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
Instant Pot:
- 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.
Stove Top:
- Heat the oil in high heat in a skillet. 1 tsp olive oil
- Sauté the garlic and onions for 1-2 minutes until they start to soften. 1 tsp garlic, 1/2 cup onion
- Add the chicken, zucchini, and bell peppers. Let them sauté for 1-2 minutes. 1 lb. chicken thighs , 1 1/2 cups zucchini, 1 cups bell pepper
- 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. 5 cups cauliflower, 1 tbsp lime juice, 3 tbsp coconut aminos
- 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. 2 eggs
- 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. 1 tsp olive oil, 1 tsp garlic, 1/2 cup onion, 1 lb. chicken thighs , 1 cups bell pepper, 1 1/2 cups zucchini, 5 cups cauliflower
- 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. 2 eggs
- 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 2025 Points | 4 2023 Plan Points | 4 Blue Plan Points | 5 Green Plan Points | 4 Purple Plan 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