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This recipe for cauliflower chicken fried rice is the ideal answer if you’re on a low-carb or ketogenic diet but still want for the familiar flavours of fried rice. This recipe, which is made with cauliflower rather than regular rice, is not only flavourful but also low in carbohydrates and suitable for keto diets. It’s a fantastic way to savour a filling dinner without going off your diet.
Ingredients:
Two cups cauliflower rice, frozen or fresh
One cup of cooked, chopped or shred chicken breast
Two teaspoons of either olive or coconut oil
two big, beaten eggs
Chopped carrots, 1/2 cup (optional for those who can handle a little more carbs)
1/4 cup finely chopped green onions
two minced garlic cloves
Two tablespoons of tamari or soy sauce (for a more stringent keto version, add coconut aminos)
One tsp of sesame oil
Half a cup of optional peas
To taste, add salt and pepper.
Red pepper flakes, 1/4 teaspoon (optional) for a fiery kick
Add some more green onions and sesame seeds as garnish.
Instructions:
Get the cauliflower rice ready.
Making your own cauliflower rice can be done if you start with a whole head of cauliflower. Simply chop the cauliflower into florets and pulse them in a food processor until they resemble rice. You can also use pre-packaged cauliflower rice, which is readily accessible in most grocery stores, for convenience.
Saute the chicken.
Start by cooking a chicken breast or using leftover rotisserie chicken if your chicken hasn’t been cooked yet. Slice or shred the chicken, putting it aside in bite-sized pieces.
Cook the Veggies in Oil
Heat one tablespoon of coconut oil or olive oil in a large skillet or wok over medium heat. When the garlic becomes aromatic, add it and sauté it for about 30 seconds. Stir-fry the chopped carrots and peas (if using) for two to three minutes, or until the carrots start to soften.
Melt the eggs.
Transfer the veggies to a single side of the frying pan. Transfer the whisked eggs onto the opposite half of the skillet. As the eggs cook, stir them and scramble them until they are cooked through and just firm to the touch. After cooked, combine the vegetables and scrambled eggs.
Stir-Fry the Rice with Cauliflower.
Fill the skillet with the last tablespoon of oil. Add the cauliflower rice and toss, swirling often to mix it in with the eggs and veggies. Cook the cauliflower rice for five to seven minutes, or until it’s soft but still somewhat crunchy. Cauliflower rice can get mushy if it is overcooked, so take care when cooking it.
Add the Chicken Stir until the chicken is uniformly dispersed throughout the cauliflower rice, using diced or shredded chicken. Add 2 to 3 minutes of cooking time to thoroughly heat the chicken.
Add flavour and season
After thoroughly mixing to coat everything, pour the sesame oil and soy sauce (or tamari/coconut aminos) over the cauliflower rice combination. To taste, add more pepper, salt, and red pepper flakes for seasoning. Simmer for an additional two minutes to let the flavours combine.
Add a garnish and proceed to serve.
After taking the skillet off of the burner, top the cauliflower fried rice with chopped green onions and sesame seeds. Enjoy your low-carb, keto-friendly dinner after serving hot!
Recipe Advice: Feel free to swap out peas and carrots for lower-carb veggies like bell peppers or zucchini if you’re avoiding them owing to their high carb content.
Add some sliced avocado or a fried egg to the top of the dish for an additional dose of good fats.
Use precooked or leftover chicken and prericed cauliflower to save time.
Nutritional Values Per Serving (approximate):
300 calories
25g of protein
18g of fat
8g of carbohydrates
3g of fibre
5g of net carbohydrates
You can satisfy your fried rice desires and stick to your low-carb lifestyle with this tasty and filling keto cauliflower chicken fried rice. It’s adaptable, easy to prepare, and ideal for hectic weeknight dinners. Furthermore, it offers a well-balanced combination of fats, proteins, and vegetables and is loaded with nutrients, making it a great option for a nutritious keto lunch!