Name: Cauliflower Fried Rice with Kale & Chicken Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 3/4 pound ground chicken ((or other ground meat)); 1 tablespoon tamari soy sauce; 1/2 teaspoon Asian sesame oil; 1 pound frozen cauliflower florets; 3 ounces fresh kale; 3 tablespoons cooking oil; 2 eggs (whisked); 1 stalk green onion (chopped); 1 cup frozen mixed vegetables; 1 teaspoon very finely minced garlic; 1 tablespoon honey; 1 teaspoon Asian chili garlic sauce; 1 teaspoon sesame seeds (for garnish); 1 small lemon (zested and juiced); 1 teaspoon grated fresh ginger

Jump to Recipe Print Recipe

There’s something incredibly satisfying about a vibrant bowl of fried rice, especially when you can whip it up in no time. This Cauliflower Fried Rice with Kale & Chicken Recipe is not only delicious but also packed with nutrients, making it a perfect weeknight dinner option. With ground chicken, fresh kale, and a medley of veggies, this dish is a delightful twist on the traditional fried rice. The cauliflower adds a wonderful texture while keeping things light, and the homemade sauce brings everything together beautifully.

Why I Love This Recipe

This Cauliflower Fried Rice with Kale & Chicken Recipe is a personal favorite for many reasons. Firstly, it’s incredibly versatile; you can switch out the chicken for any other ground meat or even go vegetarian by using tofu. Secondly, it’s a fantastic way to sneak in more veggies without sacrificing flavor. The combination of savory tamari, the nuttiness of sesame oil, and a hint of sweetness from honey creates a deliciously balanced dish. Plus, it’s ready in under 30 minutes, making it perfect for busy weeknights or meal prep for the week ahead!

Ingredient Rundown

3/4 pound ground chicken (or other ground meat): A lean protein that cooks quickly and absorbs flavors well.
1 tablespoon tamari soy sauce: A gluten-free soy sauce alternative, it adds depth and umami.
1/2 teaspoon Asian sesame oil: This oil is crucial for that nutty flavor.
1 pound frozen cauliflower florets: A great low-carb substitute that mimics the texture of rice.
3 ounces fresh kale: Packed with nutrients, kale adds a lovely color and texture.
3 tablespoons cooking oil: For sautéing, a neutral oil works best.
2 eggs, whisked: For creaminess and protein, these enhance the dish’s texture.
1 stalk green onion, chopped: Adds a fresh crunch and a mild onion flavor.
1 cup frozen mixed vegetables: No need to defrost; they add color and nutrition.
1 teaspoon very finely minced garlic: Fresh garlic is a must for aromatic flavor.
1 tablespoon honey: Sweetens the sauce and balances the savory elements.
1 teaspoon Asian chili garlic sauce: A perfect kick for those who like it spicy.
1 teaspoon sesame seeds: For garnish and added crunch.
1 small lemon, zested and juiced: Brightens the dish with its acidity.
1 teaspoon grated fresh ginger: Adds warmth and a hint of spice.

Hardware & Gadgets

Large skillet or wok: Essential for even cooking and stirring.
Spatula: A sturdy spatula will help to mix everything efficiently.
Whisk: For whipping up the eggs smoothly.
Microplane grater: Perfect for mincing garlic and grating ginger.
Measuring spoons: Accurate measurements ensure the perfect flavor balance.

Method: Cauliflower Fried Rice with Kale & Chicken Recipe

Step 1: Prepare the Ingredients

Start by defrosting the frozen cauliflower florets. You can do this quickly in the microwave or by leaving them at room temperature for about 30 minutes. Chop the kale into bite-sized pieces and set aside. Whisk the eggs in a small bowl and chop the green onion.

Step 2: Make the Sauce

In a small bowl, combine the tamari soy sauce, honey, Asian chili garlic sauce, Asian sesame oil, sesame seeds, lemon zest, lemon juice, and grated ginger. Stir well and set aside.

Step 3: Cook the Chicken

In a large skillet or wok, heat 1 tablespoon of cooking oil over medium-high heat. Add the ground chicken and cook until browned and cooked through, about 5-7 minutes. Break it up with your spatula as it cooks for even browning. Once done, remove the chicken from the skillet and set aside.

Step 4: Scramble the Eggs

In the same skillet, add another tablespoon of cooking oil. Pour in the whisked eggs and scramble them until just set. Remove from the skillet and set aside with the chicken.

Step 5: Sauté the Vegetables

Add the remaining tablespoon of cooking oil to the skillet. Add the minced garlic and cook for about 30 seconds until fragrant. Then, add the chopped kale and cook until it wilts, about 2 minutes. Next, add the frozen cauliflower florets and mixed vegetables, stirring well to combine.

Step 6: Combine Everything

Return the cooked chicken and scrambled eggs to the skillet with the vegetables. Pour the prepared sauce over the mixture and stir well to ensure everything is evenly coated. Cook for an additional 2-3 minutes, allowing the flavors to meld together.

Step 7: Garnish and Serve

Remove from heat and sprinkle with chopped green onion before serving. Enjoy your Cauliflower Fried Rice with Kale & Chicken warm, and savor the delicious flavors!

Swap Guide

Ground chicken: Substitute with ground turkey, beef, or plant-based meat alternatives for a different flavor.
Kale: Spinach or Swiss chard can be used for a milder flavor.
Frozen mixed vegetables: Any combination of fresh vegetables can work, just ensure they are finely chopped.
Asian chili garlic sauce: Use sriracha or a homemade chili paste for spice.

Pitfalls & How to Prevent Them

One common pitfall is overcooking the cauliflower, which can lead to a mushy texture. To prevent this, ensure the cauliflower is just heated through and retains some bite. Additionally, if you find the dish too watery, make sure to drain excess moisture from the frozen vegetables before adding them to the skillet. Finally, be mindful of the heat; cooking on too high a temperature can lead to burnt ingredients, while too low may result in a soggy dish.

Store, Freeze & Reheat

This Cauliflower Fried Rice with Kale & Chicken Recipe can be stored in an airtight container in the refrigerator for up to 4 days. For longer storage, it freezes well for up to 3 months. To reheat, simply microwave individual portions or heat in a skillet over medium heat until warmed through. You may want to add a splash of water to prevent it from drying out during reheating.

Questions People Ask

Can I use fresh cauliflower instead of frozen?

Yes, you can use fresh cauliflower! Just chop it into small pieces and pulse in a food processor until it resembles rice. Sauté it for a few extra minutes to ensure it cooks through.

How can I make this dish spicier?

If you like heat, consider adding more Asian chili garlic sauce or fresh chopped chili peppers. You can also sprinkle crushed red pepper flakes before serving for an extra kick.

Is cauliflower fried rice healthier than regular fried rice?

Yes, cauliflower fried rice is often lower in carbs and calories compared to traditional fried rice, making it a great option for those looking to reduce their carb intake while still enjoying a delicious meal.

Can I make this dish vegetarian or vegan?

Absolutely! Substitute the ground chicken with crumbled tofu or tempeh, use chickpeas for added protein, and omit the eggs or replace them with a flax egg or silken tofu for a vegan version.

Hungry for More?

If you loved this Cauliflower Fried Rice with Kale & Chicken Recipe, you might also enjoy other creative cauliflower recipes or quick weeknight meals that are equally satisfying. Don’t forget to explore more of our delicious recipes that emphasize fresh ingredients, simple techniques, and flavors that pop!

This Cauliflower Fried Rice with Kale & Chicken Recipe is sure to become a staple in your kitchen, offering a nutritious and tasty option that everyone in your family will love. Whether it’s a busy weeknight or a meal prep session, this dish is perfect for any occasion. Enjoy the delightful mix of flavors and the satisfaction of a homemade meal!