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Chicken Cauliflower Fried Rice Casserole

This chicken cauliflower fried rice casserole is like comfort Chinese food but without all of the carbs! This casserole is full of veggies but your kids will never know that it is cauliflower instead of white rice! Feel free to fill your plate with this low carb chicken cauliflower fried rice casserole

This chicken cauliflower fried rice casserole is like comfort Chinese food but without all of the carbs! This casserole is full of veggies but your kids will never know that it is cauliflower instead of white rice! Feel free to fill your bowl with this low carb casserole and have zero guilt!

This chicken cauliflower fried rice casserole is like comfort Chinese food but without all of the carbs! This casserole is full of veggies but your kids will never know that it is cauliflower instead of white rice! Feel free to fill your plate with this low carb chicken cauliflower fried rice casserole

 

When I start thinking about a dinner recipe for my blog, my first thought is “will my kids eat it?”  The answer with this chicken cauliflower fried rice casserole is “yes!”  They may have picked out the carrots and the red bell pepper, but they ate the cauliflower rice and chicken with no hesitation.  Score one for mom!

So in other news…it is already blazing hot outside and I just want to stay indoors for the next 3 months.  I actually got outside last night at 8pm to finally mow the backyard.  It looked like a jungle out there so it desperately needed to be done. Our backyard is small so it didn’t take very long, but I still sweat my butt off!

This chicken cauliflower fried rice casserole is like comfort Chinese food but without all of the carbs! This casserole is full of veggies but your kids will never know that it is cauliflower instead of white rice! Feel free to fill your plate with this low carb chicken cauliflower fried rice casserole

If you haven’t noticed, I love cooking with cauliflower.  It is the perfect versatile veggie for low carb cooking.  I was totally craving my Ultimate Creamy Cheesy Bacony Cauliflower the other day and I forgot to buy a head of cauliflower so I could make it!  I totes need to make my Low Carb Cauliflower Soup asap too.  I can eat soup anytime of year!

This chicken cauliflower fried rice casserole is like comfort Chinese food but without all of the carbs! This casserole is full of veggies but your kids will never know that it is cauliflower instead of white rice! Feel free to fill your plate with this low carb chicken cauliflower fried rice casserole
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Chicken Cauliflower Fried Rice Casserole
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 
Servings: 4
Ingredients
  • 1 tbsp Avocado Oil
  • 4 Boneless skinless chicken thighs cut into 1 inch pieces
  • salt to taste
  • 2 Carrots diced
  • 1/2 Red bell pepper diced
  • 1 bag of riced cauliflower or a head of cauliflower riced in the food processor
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tsp minced ginger or ginger paste
  • 1/4 cup Soy sauce or coconut aminos
  • 1 tsp Fish sauce
  • 1 tsp sesame oil
  • 3 eggs beaten
  • 2 scallions sliced
Instructions
  1. Add avocado oil to a skillet on medium high heat.  Add the chicken thighs, season with salt, and sauté chicken until browned (in 2 batches if necessary).

  2. Remove the chicken from the pan. Add the diced carrot and bell pepper to the pan and sauté until tender, about 5 minutes

  3. Add the cauliflower rice, onion powder, garlic powder, ginger, soy sauce, fish sauce, and sesame oil.  Continue sautéing over medium-high heat for 5 more minutes. Add the chicken back to the pan with the fried cauliflower rice. 

  4. pre-heat oven to 375 degrees.  Add the chicken fried rice to an 8x8 casserole dish sprayed with cooking spray then pour the beaten eggs over top.  

  5. Bake in the oven uncovered for 10-15 minutes or until the egg is set.  Remove from the oven and garnish with sliced scallions

Recipe Notes

Since I serve my food to kids and I am a kid when it comes to spice, I didn't put anything spicy in the recipe.  You could definitely add some Sriracha if you like spice.  

This low carb dinner is on the lighter side so feel free to have a love carb dessert with it!

This chicken cauliflower fried rice casserole is like comfort Chinese food but without all of the carbs! This casserole is full of veggies but your kids will never know that it is cauliflower instead of white rice! Feel free to fill your plate with this low carb chicken cauliflower fried rice casserole

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  1. Reply

    This looks delicious! I love using cauliflower rice for dishes and I love that this is a casserole, looks perfect for eating throughout the week! Going to try this soon!

      • jenniferbanz
      • June 21, 2017
      Reply

      It made a good leftover lunch!

  2. I love that you used cauliflower rice and suggest a swap to coconut aminos instead of soy sauce swap. That makes this dish totally Whole 30! Hard to find Whole 30 casseroles!

      • jenniferbanz
      • June 22, 2017
      Reply

      I’ve never done a whole 30…maybe I should give it a try!

  3. This really is low carb comfort food and so much flavor from the fish and soy sauce.

      • jenniferbanz
      • June 22, 2017
      Reply

      I’m all about the comfort food, lol!

  4. Reply

    I love that you put Asian flavors in a casserole. This looks really delicious!

      • jenniferbanz
      • June 22, 2017
      Reply

      Thank you!

  5. I really don’t cook enough with cauliflower. I love the idea of swapping out rice in fried rice for something a little healthier. And this looks so good! Definitely don’t think I’d miss the rice here.

      • jenniferbanz
      • June 22, 2017
      Reply

      I’ve been using it like crazy lately and I definitely don’t miss the rice!

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