Cauliflower Fried Rice with Chicken (kid friendly recipe)

 In Food for Zen, Zen Kids

Do you often wish you had more recipes in your dinner repertoire that appealed to both kids and parents? I certainly do because I often cave in and make different meals for my kids (against my better judgement!). But fear no more, I’ve created a recipe that solved the separate kids/parents dinner dilemma!

My Cauliflower Fried Rice is a great one pot wonder that pleases everyone and lately has become my go-to meal whenever I am out of ideas (or just about every time I have leftover chicken). This is one of my prized recipes for several good reasons: it’s amazingly simple to make, filled with veggies that kids cannot detect and everyone who tries it loves it and asks for the recipe. I say it’s a definition of a winner!

Even if you don’t have kids, this makes a very flavorful dinner option with even more amazing leftovers for lunch.

Why you are going to love it:

I am a bit sneaky with this recipe, hiding cauliflower to pump up the nutrition value because, let’s face it, we all need more plants in our diet. Cauliflower, with it’s chewy texture, can be processed in a food processor or blender to resemble grains of rice and just begs to be included. Cauliflower is an extremely versatile vegetable with a high content of Vitamin C and often tolerated by kids. By trust me, you will not be able to detect any cauliflower flavor in this recipe so don’t omit this secret ingredient.

Chicken and edamame provide a protein boost, while garlic and ginger bring authenticity and depth of a good Chinese fried rice (but go easy on the ginger if your kids are extremely picky and do not tolerate new flavors). Besides adding flavor, both garlic and ginger have anti-inflammatory and immune boosting properties,  providing helpful protection during the upcoming cold and flu season.

I hope this quick, satisfying dish will be a hit in your house as it is in mine!

Helpful tips:

  • Cook the rice the night before with a bit of butter and salt and refrigerate it overnight to dry out the grains. This will help create a good fried rice texture. Freshly cooked rice will make a soggy dish. If you are in a pinch, don’t despair! You can cook the rice the same day, just make sure you refrigerate it for a couple of hours to cool it. It will still be delicious.
  • Feel free to add an egg to bring even more Chinese restaurant authenticity – I left it out because we simply eat too many eggs!
  • For an even lower carb version, use less rice and more cauliflower, it will still turn out great!


  • 1 cup jasmine rice (about 3 cups cooked the night before with 1 teaspoon ghee or butter and 1/2 teaspoon salt)
  • 1 tablespoon butter or ghee (grass fed if possible)
  • 2 cups cauliflower, cut into small florets
  • 2 stalks scallions, white and green parts chopped
  • 1 teaspoon ginger, freshly grated
  • 1 tablespoon garlic, minced
  • 1/2 carrot, grated
  • 1 cup edamame, shelled (or peas)
  • 1-2 cups grilled chicken, shredded
  • 3 tablespoons soy sauce
  • 1 teaspoon sesame oil

How to:

  1. Cook 1 cup of rice the night before with a teaspoon of butter and salt and refrigerate overnight (ok to cook same day, just make sure you refrigerate the rice for several hours before using).
  2. Pulse the cauliflower in a food processor or Vitamix until it resembles grains of rice, just a few pulses, be careful not to over process into a paste.
  3. Heat 1 tablespoon of butter/ghee in a large frying pan, add the scallions, ginger and garlic and stir-fry for 30 seconds. Be careful not to burn the garlic.
  4. Add grated carrots and cauliflower and stir-fry for 2 more minutes.
  5. Add the chicken and edamame/peas, cook on high-medium heat, stirring until heated through, about 2 to 3 minutes.
  6. Add rice, soy sauce, sesame oil and stir-fry for 2 more minutes.
  7. Serve immediately. Makes great leftovers!
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