Chinese food is probably one of my favorites and fried rice was a staple of my diet before. I don’t think I ever went out for Chinese or ordered and DIDN’T get fried rice. But as you may already know, rice is VERY high in carbs – roughly 45 carbs per cup. As someone who typically eats 20 carbs or less per day, that would be a huge no-no. Cauliflower rice is an excellent substitute and runs about 5 carbs per cup.
Since I couldn’t just order cauliflower fried rice from the local restaurant, I had to make my own. This recipe is SO simple and a total of 9 ingredients. If you don’t have one, you’ll need a large skillet.
Ingredient List:
- 2 bags frozen Birds Eye Riced Cauliflower
- Sesame oil
- boneless skinless chicken thighs and/or breasts
- chopped broccoli (fresh or frozen)
- minced garlic
- egg
- soy sauce
- carrot sticks
Start by preheating the large skillet over medium heat. Use about a tbsp of your choice oil (recommend avocado oil or EVOO). While that is heating up, preheat your oven to 350. You’re going to bake your chicken until it is done (roughly 30 minutes).
Once your skillet is heated, dump in the frozen riced cauliflower with the garlic. If you are using frozen broccoli, add that in now. Continue cooking until veggies begin to get tender about 8-10 minutes, then add the carrots. Continue cooking another 5 minutes, until carrots soften. I turned up the heat and cooked until it started browning a little.
While this is cooking, I put my cooled chicken in a food processor and pulsed to get nice small pieces to mix in with the rice. Once shredded, add the chicken in with the rice.
Mix together. Push rice mixture to the outside of the pan. In a small bowl, beat an egg. Put a little oil or use cooking spray in the center of the pan, then add the egg and cook til scrambled. Once cooked, mix together. Add in the sesame oil and soy sauce, salt and pepper to taste.
That’s it! You’ve now made Keto chicken cauliflower fried rice!
Keto Chicken Fried Rice
Prep Time: 5 min
Cook Time: 35 min
Servings: 6
Net carbs per serving: 3
2 bags Birds Eye riced cauliflower
1 boneless skinless chicken thigh, 1 boneless skinless chicken breast (or any combination of 2)
3/4 c chopped broccoli (fresh or frozen)
2 tsp minced garlic
1/3 c shredded carrots
1 egg
1 tbsp soy sauce
1 tbsp sesame oil
Start by preheating the large skillet over medium heat. Use about a tbsp of your choice oil (recommend avocado oil or EVOO). While that is heating up, preheat your oven to 350. You’re going to bake your chicken until it is done (roughly 30 minutes).
Once your skillet is heated, dump in the frozen riced cauliflower with the garlic. If you are using frozen broccoli, add that in now. Continue cooking until veggies begin to get tender about 8-10 minutes, then add the carrots. Continue cooking another 5 minutes, until carrots soften. I turned up the heat and cooked until it started browning a little.
While this is cooking, I put my cooled chicken in a food processor and pulsed to get nice small pieces to mix in with the rice. Once shredded, add the chicken in with the rice. Mix together. Push rice mixture to the outside of the pan. In a small bowl, beat an egg. Put a little oil or use cooking spray in the center of the pan, then add the egg and cook til scrambled. Once cooked, mix together. Add in the sesame oil and soy sauce, salt and pepper to taste.
