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A Simple Cauliflower Fried Rice Recipe To Try Tonight

A guilt-free comfort food that will become a staple in your kitchen

This is a guest blog contributed by wellness advocate Amanda Wilson (@awilsonwellness).


We want flavorful food, we want comfort food, and we want food fast. We often think that those three descriptors can’t possibly fall into a clean eating, nutrient-dense, healthy category…oh but they can! Oh, but they do. Let me show you how.


When someone speaks of “healthy” food, it is in most people’s default to think of “bland,” “boring,” and “second choice.” I’m a big believer in eating food that is real, nutritious, and fueling; however, I am at the same time a huge proponent of enjoying the food we eat. Food should be satisfying both to our body systems and to our taste buds. Eating is a large and necessary part of our day, so why not make it both enjoyable and fueling.


Back to flavorful, fast, comfort food. Cauliflower “Fried Rice” fits well into that category, and even promotes itself as a nutrient-dense, clean, and allergen-free dish. Boom, baby! I call that a solid win.


Let’s talk food allergies. Some people have known allergies with obvious and identified side effects, but some of us don’t process certain foods or ingredients well and wonder why we feel bad after eating. It may be hard to pin an ingredient to a symptom because those symptoms can seem vague and “everyday” -- fatigue, bloating, headaches, and hormonal issues. Here’s an important fact: one of those hidden allergen-prone ingredient culprits is soy.


We all love that familiar taste of soy sauce in our beloved classic fried rice, but soy is a known allergen and has been known to cause gastrointestinal issues along with classic allergy symptoms, including tingling, troubled breathing, etc. As for our overall health, most regular, processed soy has something called phytoestrogen in it, which acts as a mimicker of estrogen in your body. Excess estrogen is not good news for men or women. So, let’s make this good news for everyone. Allow me to introduce to you coconut aminos, a well-fitting substitute for soy sauce made from organic coconut tree sap and organic sea salt. Go ahead and sing coconut’s praises because it increases heart health and it’s high in antioxidants, which strengthens your immune system, and that’s just a few of the benefits.


This recipe is packed full of all the goodness that vegetables give us and hands us the protein from the chicken and eggs. We know that vegetables are “good for us”, but until we know better, we won’t choose better. Let’s give cauliflower the stage now, because its levels of antioxidants, anti-inflammatory, and cancer-fighting compounds are much deserving of the spotlight!


Cauliflower also packs in some high levels of Vitamin K, helping with healthy blood-clotting, keeping our bones strong; and has been shown to be an aid in the anti-inflammatory department. In general, cauliflower hasn’t always been the most favored vegetable (sorry, buddy), but when you combine your newfound knowledge and this recipe, you just may give it a second shot in your life.




Cauliflower “Fried Rice”

Time: 20 min; Serves: 6-8




  • 1 tbsp coconut oil
  • ½ lb – 1 lb chicken tenders, cubed
  • 12 oz frozen carrots
  • 10 oz frozen peas
  • 12 oz frozen riced cauliflower
  • 3 eggs, whisked
  • 2 cloves minced garlic
  • 1/3 cup coconut aminos + a few tablespoons to taste
  • 2 tbsp sesame seed oil
  • Himalayan pink salt to taste
  • black pepper to taste



  1. Melt coconut oil in a skillet, add in cubed chicken tenders and season with pink salt and pepper to taste. (Note: You can use chicken breasts, but chicken tenders are just easier to handle and cubed for this recipe, in my opinion).
  2. When cooked through and a little browned, place chicken on a plate. In same skillet, drizzle in 1 tablespoon of sesame seed oil, and add frozen carrots and minced garlic. Cook for a few minutes until carrots are thawed.
  3. Add frozen peas and frozen riced cauliflower.
  4. Drizzle in the last tablespoon of sesame seed oil and toss until warmed through.
  5. Add the chicken back in along with coconut aminos. Toss everything together until well coated.
  6. Make a well in the middle of the pan and pour in three whisked eggs. Scramble the eggs in the middle, then just before done, stir everything together until well combined.
  7. Taste and add a few more tablespoons of coconut aminos, to taste. Give it one last toss, serve, and enjoy!


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