Craving the savory, comforting flavors of chicken fried rice but looking to keep it healthy and diet-compliant? This recipe delivers all the flavor of the classic takeout dish while aligning with Paleo and Whole30 guidelines. The secret? We swap traditional rice with nutrient-rich cauliflower rice and use clean, wholesome ingredients.
Why Choose a Paleo or Whole30 Version?
Traditional fried rice often contains processed oils, soy sauce, and added sugars. This healthy version avoids these pitfalls by using:
- Cauliflower rice for a grain-free, low-carb alternative.
- Coconut aminos as a soy-free, Whole30-approved substitute for soy sauce.
- Fresh, unprocessed ingredients to keep it nutrient-dense and clean.
Ingredients
Serves: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Base Ingredients
- 2 tbsp avocado oil or coconut oil
- 1 lb chicken breast or thighs, diced
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1-inch piece of ginger, grated (optional)
- 4 cups cauliflower rice (store-bought or homemade)
- 1 cup carrots, diced
- 1 cup peas (omit for strict Paleo; use chopped broccoli or snap peas as a substitute)
- 2 green onions, sliced
Sauce Ingredients
- 3 tbsp coconut aminos
- 1 tsp toasted sesame oil (optional for Whole30, Paleo-compliant)
- 1 tbsp rice vinegar (use apple cider vinegar for Whole30)
Optional Add-Ins
- 2 eggs (omit for egg-free)
- 1/4 cup chopped cilantro for garnish
Instructions
1. Prepare Your Ingredients
- Dice the chicken into small, bite-sized pieces.
- Chop your vegetables and prepare the cauliflower rice if making it at home (pulse cauliflower florets in a food processor until they resemble rice grains).
2. Cook the Chicken
- Heat 1 tbsp of avocado oil in a large skillet or wok over medium-high heat.
- Add the diced chicken and season lightly with salt and pepper. Cook for 5–7 minutes, stirring occasionally, until the chicken is golden and fully cooked. Remove and set aside.
3. Sauté the Vegetables
- In the same skillet, add the remaining 1 tbsp of oil. Add the onion, garlic, and ginger, and sauté for 2–3 minutes until fragrant.
- Toss in the carrots and peas (or substitute veggies) and cook for another 3–4 minutes, until tender-crisp.
4. Cook the Cauliflower Rice
- Push the vegetables to one side of the skillet. Add the cauliflower rice to the empty side and cook for 3–4 minutes, stirring occasionally, until it’s slightly softened.
5. Combine and Flavor
- Return the cooked chicken to the skillet and mix everything together.
- Pour in the sauce ingredients (coconut aminos, sesame oil, and vinegar) and toss to coat evenly. Let everything cook for another 2–3 minutes to absorb the flavors.
6. Optional: Add Eggs
- If using eggs, create a small well in the center of the skillet, crack in the eggs, and scramble until fully cooked. Mix into the fried rice.
7. Serve and Garnish
- Top with sliced green onions and optional chopped cilantro. Serve hot and enjoy your healthier take on chicken fried rice!
Tips for Success
- Avoid Soggy Rice: If using frozen cauliflower rice, thaw and squeeze out excess water with a clean kitchen towel before cooking.
- Boost Flavor: Add a pinch of red pepper flakes for a spicy kick or a dash of fish sauce for umami depth.
- Meal Prep-Friendly: This dish stores well in the fridge for up to 4 days, making it an excellent option for meal prep.
Nutritional Benefits
- Low-Carb & High-Protein: Perfect for those following a Paleo or Whole30 diet.
- Rich in Vegetables: Packed with vitamins, fiber, and antioxidants.
- Soy-Free Alternative: Coconut aminos mimic soy sauce flavor while being gluten-free and lower in sodium.
Macros (Per Serving)
Servings: 4
- Calories: 290
- Protein: 30g
- Carbohydrates: 13g
- Fiber: 4g
- Net Carbs: 9g
- Fat: 13g
- Saturated Fat: 2g
- Sugar: 4g (from coconut aminos and vegetables)
How the Macros Break Down
- Protein: Comes primarily from the chicken and optional eggs, making this dish high in lean protein.
- Carbohydrates: The cauliflower rice and vegetables provide healthy, complex carbs that are lower in net carbs compared to traditional rice.
- Fats: Healthy fats are contributed by avocado oil, coconut oil, and optional sesame oil.
- Fiber: The dish is rich in fiber from cauliflower rice, carrots, and optional green peas, aiding digestion.
This macro-friendly, nutrient-dense version of chicken fried rice fits seamlessly into a healthy eating plan while still delivering bold and satisfying flavors.
Why You’ll Love This Recipe
This healthy chicken fried rice is a quick, one-pan meal that’s perfect for busy weeknights or meal prep. By swapping traditional ingredients for wholesome alternatives, you can enjoy a comfort-food classic guilt-free. It’s flavorful, satisfying, and packed with nutrients!
Let me know how it turns out for you—your healthy fried rice awaits!
Try the Paleo White Chicken Chili Recipe for another yummy dish. And check out our Pinterest page for more healthy living tips and recipes!
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