Instant Pot Cauliflower Chicken Fried Rice is great for those looking to lower carbs and limit grains.
How much does it lower carbs?
About 80% compared to white rice, according to Healthline.com.
Cauliflower also has fewer calories and is mostly water, so it make fried “rice” a much healthier dish.
It’s quick to make and gives you that takeout yumminess without the bloating after.
Even better, it’s easy to make, especially for a beginner when you use frozen cauliflower.
How I fell in love with fried rice
I talk in my post about Instant Pot Chicken Fried Rice about how I fell in love with fried rice because of my aunt.
Her fried rice is still my favorite, although my mom’s is a close second.
This version is all my own because I stated having issues with grains and carbs a few years ago.
It isn’t quite the same as my favorite fried rice, but it makes my body happy and it’s quite tasty.
Tips for Recipe Success
Gather and measure out your ingredients before you start cooking, especially when you’re making with a new recipe for the first time.
If you’re new to using your Instant pot, this recipe is simple and easy to start with.
It’s one pot and other than chopping a few things before you cook, it’s a small effort for a great meal.
Here are a some extra tips to make this dish as easy as possible.
- Assemble all of your ingredients in the order that you will use them.
- Peel and dice your onion.
- Mince the garlic.
- Chop your chicken into bite sized pieces
- If possible, cook with someone and have them read the recipe to you as you cook because cooking is more fun with people and then you won’t skip any steps, not that I’ve ever done that (cough cough yes I have).
- If you’re cooking this on your own, read through the entire recipe before you start cooking. There are several steps, and I write recipes as if people are new to cooking.
- Have fun. Cooking is a skill I believe anyone can learn and master with practice. Everyone great cook has messed up and thrown meals in the garbage. If you mess up, there’s alwaysdeliver, but if you follow the steps here,hopefully you can avoid that, at least tonight.
Let’s get cooking!
- 3 tablespoons vegetable oil
- 1 cup diced onion
- 1/2 cup diced celery
- 2 cloves minced garlic
- 1 pounds boneless skinless chicken thighs, cut into bite sized pieces
- 2 eggs, beaten
- 24 ounces riced cauliflower with vegetable medley
- 1/4 cup chicken stock
- 2 tablespoons soy sauce
- 1/2 teaspoon toasted sesame oil
- 3 green onions
- Select Saute on your Instant Pot and add chicken when oil heats up.
- Cook the chicken for 4 minutes, stirring occasionally.
- Add garlic and saute for 30 seconds.
- Use an ounce or so of chicken stock to deglaze the pot, scraping up any bits that are stuck to the bottom of the pan.
- Add the onions and celery and stir to incorporate.
- Pour in the rest of the chicken stock.
- Pour the riced cauliflower in the pot.
- Do not stir.
- Press Cancel/Keep Warm, place the lid on the Instant Pot making sure the vent is closed, and set the Instant Pot on Manual for 1 minute.
- After cooking, let the Instant Pot naturally pressure release for 5 minutes.
- Release any remaining pressure, open and pour the beaten eggs into the mixture and stir until cooked.
- Add green onion and serve.
If there is an abundance of liquid, you can take a few tablespoons out and combine with a teaspoon of cornstarch, creating a slurry. Return the slurry to the spot, stirring to incorporate fully. This will thicken up the sauce.
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Crisco, Pure Vegetable Oil, 48 oz
365 Everyday Value, Riced Cauliflower, Fried Rice-Style, 12 oz
Swansons Chicken Stock, 32 oz
San-J Organic Gluten Free Soy Sauce Tamari -- 10 fl oz - 2 pc
Kadoya Sesame Oil, 22.10 Fluid Ounce
Instant Pot Duo 7-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, and Warmer, 6 Quart, 14 One-Touch Programs
Instant Pot Duo 7-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, and Warmer, 8 Quart, 14 One-Touch Programs
Nutrition Information:Yield: 8 Serving Size: 1 cup
Amount Per Serving: Calories: 213Total Fat: 12gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 118mgSodium: 413mgCarbohydrates: 10gFiber: 3gSugar: 4gProtein: 18g
All nutrition information is approximate and for informational use only. Your serving sizes and nutrition information may differ.
I share pictures of the cooking process when I can and hope they help you to see how things look as you make them.
For this recipe, my son helped with the photography.
Neither of us is a professional photographer but hopefully you get an idea of how the recipe should look.
Even if our photos aren’t the greatest, I think they’re still helpful, and I hope you do too.
Follow along with pictures of the cooking process.
This is definitely not your grandmama’s or even your mama’s Chicken fried rice recipe, but it’s a great low carb alternative for those who need it.
All original image in this article by Christopher Bemmes.
Additional Instant Pot recipes you might like
Final notes about this dish
You can easily adapt this recipe with beef or pork.
It would be especially yummy with pork belly.
Whichever way you make it, remember it won’t be quite the same, but it is a great meal for anyone looking to lower carbs or add a new meal to their keto menu.