Blog Recipes

Chicken Cauliflower “Fried Rice”

October 23, 2014

Who doesn’t love some chicken fried rice from the local Chinese restaurant?! Although it is not something I normally order, I can still appreciate the delicious, comforting taste of an old time favorite.

Unfortunately that fried rice is far from the healthiest option on the menu.  Between the oils and grains, it is not going to make you feel so hot, and it certainly will not support your digestion.

But…that doesn’t mean you have to completely forgo this food! You just have to modify and health-ify. And my My Chicken Cauliflower “Fried Rice” is the perfect substitute!

It’s satisfying, healthy, and a great dinner option any/multiple nights of the week (it’s that good for you!).  Michael was beyond pleasantly surprised after he took his first bite…  he could not believe how close it tasted  to the original fried rice. Even better?  It’s pretty simple to make… the cauliflower is the only annoying part, but that’s just because it can get messy, and I’m a bit of a neat freak ;).

So, the next time you’re craving some good Chinese food….. or want to watch a marathon of your favorite show with a comforting, yet healthy meal…. give this recipe a shot!


– Serves 2-


Cutting board


Food processor

Saute pan

Baking sheet

Tin foil


1/2 to 3/4 of a cauliflower (depending on the size and hungry level)

3 tbsp olive oil (to heat pan)

2 cups mixed veggies– I used organic frozen mixed corn, green beans, carrots, and peas. I like smaller veggies in this mix.

5 strips chicken tenders

2 eggs

Sea Salt

Garlic Powder

Tamari OR Turmeric (depending on which variation you choose)


1. Preheat over to 350

2. Wash and dry the cauliflower and cut it into smaller pieces.

3. Add the cauliflower into the food processor and chop/ pulse until ground up. You might need to do this in parts.

4. In a large saucepan, heat the olive oil.  Then add the cauliflower and start to cook.

5. While the cauliflower is cooking, line a cookie sheet with tin foil, add the chicken, and drizzle with olive oil, sea salt, and garlic pepper.  Cook for about 25 minutes (or until cooked)

6. Once the cauliflower has slightly browned, add your seasonings. I tried 2 different versions: One used about 2 tbsp Tamari sauce, for an asian flare, and the other used garlic powder and turmeric for a more Indian flare (I didn’t measure out, but as to your delight!) The add the frozen veggies and cook.

7. While the veggies cook, remove the chicken from the oven and chop up into bite site pieces.

8. Once the veggies and are cooked, create space in the center of the pan, add the 2 eggs and scramble. Then mix the eggs with the veggies and cauliflower, add the chicken and some additional seasoning, and voila!

… Dinner is served. Pour yourself a glass of red wine and enjoy…

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