Cauliflower Chicken Fried Rice is an easy weeknight meal that is full of veggies and uses cauliflower instead of white rice!
This Cauliflower Chicken 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!
When I start thinking about a dinner recipe for my blog, my first thought is "will my kids eat it?" The answer with this cauliflower chicken 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!
Some other chicken recipes I love:
- Crack Chicken
- Baked Chicken Thighs
- Chicken Crust Pizza
- Instant Pot Chicken Thighs
- Keto Chicken Salad
- Crockpot Chicken Tacos
Cauliflower Chicken Fried Rice Casserole
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Tip: Hitting your 20–30g protein per meal goal helps you stay full and supports muscle.
Ingredients
- 1 tablespoon avocado oil
- 6 Boneless skinless chicken thighs, cut into 1 inch pieces
- kosher salt to taste
- 2 Carrots, diced (or ½ cup shredded)
- ½ Red bell pepper, diced
- 1 12 ounce bag of riced cauliflower or a head of cauliflower riced in the food processor
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 2 teaspoon minced ginger or ginger paste
- ¼ cup Soy sauce or coconut aminos
- 1 teaspoon Fish sauce
- 1 teaspoon sesame oil
- 3 eggs, beaten
- 2 scallions, sliced
Instructions
- Pre-heat oven to 375 degrees. 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).
- Remove the chicken from the pan and add to a large bowl with the cauliflower rice.
- Add the remaining ingredients, except scallions, to the bowl with the rice and chicken. Stir to combine.
- Add the mixture to an 8x8 casserole dish and bake for 30-40 minutes, or until the eggs are set.
- Remove from the oven and garnish with sliced scallions
Notes
Nutrition per serving
⭐ Did you make this Cauliflower Chicken Fried Rice recipe? Tag me on Instagram so I can see! @lowcarbwithjennifer
Mary L Hughes says
My husband had 1 request, that the cauliflower rice did not taste like cauliflower. This did it! Amazing!
Kaitlin says
This recipe is phenomenal! Made it for the first time last night and I wanted to eat the whole pan! We frequently use frozen cauliflower rice and it isn't quite as good as one would hope, but when baked it gives it a whole other level of delicious. Great recipe!
Kaitlin says
Forgot to give it stars. Definitely five stars!
lisa ward says
i try to make low carb meals ahead of time for work and on busy days. meal prep had helped me so much with staying on plan. this is the fourth recipe i made from your site. each and everyone of them were fantastic. this one is not an exception. it is the best cauliflower rice i have ever made or tasted. i made this for meal prep for lunches. i am so glad i did. the only changes to the recipe i made were that i left out the carrots and i riced broccoli and cauliflower instead of just cauliflower. i snuck a taste before i put it in my meal prep containers!! so delicious. going to make this regularly. cant wait to make more of your recipes. thank you for making healthier lifestyle, delicious and livable.
Carole Richardson says
Made this tonight and it sure satisfied the Chinese food craving. Another great recipe, Jennifer. I used the coconut aminos instead of the soy sauce. I like the taste and texture of the aminos. My husband thought it was very tasty, so thumbs up on this one too!
jenniferbanz says
So glad you liked it, Carole!
Darlene says
What is fish sauce ?
jenniferbanz says
https://amzn.to/2X0Mr5Z
Tracy | Baking Mischief says
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 says
I've been using it like crazy lately and I definitely don't miss the rice!
Jill says
I love that you put Asian flavors in a casserole. This looks really delicious!
jenniferbanz says
Thank you!
Janette - Culinary Ginger says
This really is low carb comfort food and so much flavor from the fish and soy sauce.
jenniferbanz says
I'm all about the comfort food, lol!
Christina Shoemaker says
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 says
I've never done a whole 30...maybe I should give it a try!
Jordan says
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 says
It made a good leftover lunch!