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Keto Chicken Fried Rice

 

This keto chicken fried rice is a cauliflower chicken fried rice that’s full of flavor, low in carbs, and a healthy alternative to Chinese take-out.

It’s one keto recipe the whole family will enjoy. The perfect low-carb chicken fried rice for anyone doing a gluten-free, dairy-free, whole-30, or Paleo diet.

Plus, it’s a chicken cauliflower fried rice recipe that can be made in 30 minutes or less. Great for busy weekdays or anytime you need to bring dinner to the table quickly.

Let’s not kid ourselves, although Chinese food is quite delicious, sadly, it is one of the highest in carbs due to all the sweet sauces, and breaded protein that is prevalent in Chinese cooking.

I’ve always been a fan of Chinese food, I suspect you are too since it is so tasty. But once I went low carb/keto I had to come up with a sustainable solution,

This low-carb chicken fried rice will allow you to have that “take-out” experience right at home minus all the carbs! 

Be sure you check out all our keto chicken recipes for more delicious chicken options.

 

 

Keto Chicken Fried Rice

Keto Chicken Fried Rice, made with premade cauliflower rice

Keto Chicken Fried Rice, made with premade cauliflower rice

If you’ve been missing Chinese food while on a ketogenic diet, this is a great recipe and one you should add to your keto meal planning.

It will fool your tastebuds into thinking it’s the real thing.

The good news is that once you deconstruct a traditional recipe like chicken fried rice you realize you can get very close to the flavor and texture and still remain low in carbs. 

This recipe has 3.6 net carbs per serving compared to a bowl of fried rice made with white rice that has an average of 45 grams of net carbs.

Yup, it’s a healthy swap and a much lower carb stir fry than regular fried rice.

For starters, once you remove high-carb rice from the equation and use cauliflower as a rice substitute it’s quite possible to make a  healthy keto-friendly chicken fried rice at home.  You’re welcome!

Do you know what’s also great about this chicken keto fried rice? It’s easy to prepare.

This recipe calls for frozen cauliflower rice because it is such a great timesaver.

These days it’s pretty easy to find frozen cauliflower rice in most supermarkets in the freezer section. But if you are not as fortunate, you can make your own cauliflower rice. 

Here are the instructions for making cauliflower rice in a food processor or a box grater.

Main Ingredients Needed To Make Keto-Friendly Chicken Fried Rice

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two small bowls of chicken cauliflower rice

two small bowls of chicken cauliflower rice

Below are all the ingredients you’ll need to make this chicken cauliflower fried rice. Note that the full printable recipe card is at the bottom of the page.

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase.

  • Unsalted butter, divided olive oil, or avocado oil
  • Eggs, lightly beaten, will be used for scrambled eggs
  • Skinless, boneless chicken breasts cup into 1/2 inch pieces
  • Salt
  • Frozen cauliflower rice
  • Mushrooms, sliced
  • Green onions, chopped
  • Garlic cloves, finely minced
  • Bean sprouts
  • Black pepper
  • Onion powder
  • Garlic powder
  • Red pepper flakes
  • Fresh ginger, finely minced
  • Gluten-free Tamari soy sauce or coconut aminos
  • Toasted sesame seed oil

How To Make Cauliflower Chicken Fried Rice

cauliflower rice chicken fried rice served in a white bowl

cauliflower rice chicken fried rice

To make this chicken breast cauliflower fried rice, you’ll start by removing the frozen cauliflower from the freezer and setting it aside.

This will lightly thaw the cauliflower rice. It’s a great way to save you some cooking time.

Then in a large skillet or wok heat 1 tablespoon of butter and scramble the eggs. Once fully cooked, remove the egg from the pan and transfer it to a large bowl.

Next, you’ll add another tablespoon of butter and add the chicken pieces. Season the chicken with 1/4 teaspoon of salt, black pepper, garlic powder, onion powder, red pepper flakes, minced garlic, and minced ginger.

Then cook over medium-high heat for about seven minutes or until the chicken is cooked through. Transfer the cooked chicken to the large bowl and proceed to saute the sliced mushrooms, and bean sprouts, for a couple of minutes.

Once the vegetables are cooked transfer them to the large bowl and set them aside.

Next, add the remaining tablespoon of unsalted butter and sauteed the riced cauliflower allowing it to steam lightly.

Lastly, place all the ingredients back into the wok and add the soy sauce, toasted sesame oil, and green onions.

Heat all the ingredients tossing constantly until everything is well coated and heated through. Taste and adjust the seasoning if necessary.

Low Carb Fried Rice

keto chicken fried rice in a stainless steel wok

keto chicken fried rice in a stainless steel wok

Who doesn’t appreciate easy meals? If you are anything like me you want to offer your family healthy, keto-friendly meals that are also quick to make.  

If you’ve been missing Chinese fried rice while doing keto, then this simple recipe for keto cauliflower fried rice will bring this favorite back into your meal rotation. 

In fact, why not add it to our favorite meal planner and further save time!

Tag Us

I sure hope you will give this keto chicken fried rice recipe a try. Once you do, make sure you remember to tag us on Instagram and Facebook. Doing so is what keeps this girl encouraged to keep sharing and perfecting her recipes.

I also have a keto special fried rice for those who want all the fixings.

Consider visiting also visiting our Amazon Store for recommendations. You might be surprised by how many great keto options are at your disposal.

Grab Our Books!

In case you don’t know we have authored two books for you, Essential Keto Bread and Essential Keto Desserts both inspired by your requests over the years. It’s my prayer these keto cookbooks will help make keto a delicious breeze for you.

Join Our Jesus And Keto Movement 

Looking for an online support system to help you stay the course on keto? As a family, we came to the keto diet looking at it from a Christian perspective. As believers, we live our lives supported by God’s grace.

So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation. When we followed the Holy Spirit’s prompting we got on the path to real transformation. 

Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives. We invite you to join our Private Facebook Group and see if it’s not the key you have been missing.

Be sure to request our FREE Jesus and Keto E-Book (First 7 Days) We hope it blesses you.

keto chicken fried rice featured image

Keto Chicken Fried Rice

Yield: 5
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

This keto chicken fried rice is cauliflower chicken fried rice that's full of flavor, low in carbs, and a healthy alternative to Chinese take-out. It's a recipe the whole family will enjoy. The perfect low-carb chicken fried rice for anyone doing a gluten-free, dairy-free, whole-30, or Paleo diet.

Ingredients

  • 3 tablespoons of unsalted butter, divided
  • 2 eggs lightly beaten
  • 1 1/2 pound of skinless, boneless chicken breasts cup into 1/2 inch pieces
  • 1/2 teaspoon of salt, divided
  • 12-ounce package of frozen cauliflower rice
  • 1 cup sliced up mushrooms
  • 1/4 cup of green onions chopped
  • 3 garlic cloves finely minced
  • 8 ounces (1 cup) bean sprouts
  • 1/4 Black pepper
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of garlic powder
  • 1/4 teaspoon of red pepper flakes
  • 2 teaspoons of fresh ginger finely minced
  • 1/4 cup of gluten-free Tamari soy sauce or coconut aminos
  • 1 1/2 tablespoons of toasted sesame seed oil

Instructions

  1. Start by removing frozen cauliflower from the freezer.
  2. In a large skillet or wok heat 1 tablespoon of butter. Scramble the eggs and cook until the eggs are fully cooked. Remove the eggs from the pan onto a large bowl.
  3. Add another 1 tablespoon of butter and add the chicken pieces. Season with 1/4 teaspoon of salt, black pepper, garlic powder, onion powder, red pepper flakes, minced garlic, and minced ginger. Cook over medium-high heat for about 7 minutes until the chicken is cooked through. Transfer the cooked chicken to the large bowl.
  4. Next add the sliced mushrooms, bean sprouts, and sauté for about 2 minutes.
  5. Transfer the sauteed vegetables to the large bowl and set them aside.
  6. Add the remaining tablespoon of unsalted butter and sauteed the riced cauliflower allowing it to steam lightly.
  7. Place all the ingredients back into the wok and add the soy sauce, toasted sesame seed oil, and green onions. Heat all the ingredients tossing constantly until everything is well coated and heated through. Taste and adjust the seasoning if necessary.
  8. Cauliflower chicken fried rice is best enjoyed the same day it's made. If you have any leftovers store them in an airtight container for up 2 days. Freeze for up to 3 weeks.

Notes

This recipe is made with frozen cauliflower rice for ease. If that is not available for you, you can also rice your own cauliflower. Here are the instructions for making cauliflower rice. 

Note that you can also use chicken thighs but this will increase the cooking time by almost 10 minutes.

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Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 350Total Fat: 18.3gSaturated Fat: 6.9gCholesterol: 101mgSodium: 805mgCarbohydrates: 5.5gNet Carbohydrates: 3.6gFiber: 1.9gSugar: 1.5gProtein: 31.5g

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