Ingredients
Equipment
Method
- If using fresh cauliflower, pulse florets in a food processor until rice-sized grains form (don't over-process into mush). If using frozen cauliflower rice, thaw completely, then squeeze out all moisture using a clean kitchen towel. Pat dry with paper towels. This step is crucial for crispy results.
- Heat a large skillet or wok over medium-high heat. Add 1 tablespoon of avocado oil and swirl to coat the pan.
- Add the cauliflower rice to the hot pan and spread it out in an even layer. Let it cook undisturbed for 2-3 minutes to develop crispy, golden edges. Then stir and repeat, cooking for another 2-3 minutes until lightly caramelized. Transfer to a plate and set aside.
- In the same skillet, add the remaining 1 tablespoon of oil. Add minced garlic and grated ginger, stirring constantly for 30 seconds until fragrant (don't let it burn).
- Add frozen peas and carrots (or your vegetable mix) and cook for 2-3 minutes, stirring frequently, until heated through and slightly tender.
- Push the vegetables to one side of the pan. Pour the beaten eggs into the empty side and scramble with a spatula until just set and fluffy, about 1-2 minutes. Break into small pieces as they cook.
- Add the diced cooked chicken to the pan and stir everything together. Cook for 1-2 minutes until the chicken is heated through.
- Return the cauliflower rice to the pan. Add the low-sodium soy sauce and toss everything together, stirring constantly for 1-2 minutes until well combined and heated through.
- Remove the pan from heat. Drizzle with toasted sesame oil and give it one final toss to distribute the flavor evenly.
- Serve immediately, garnished with sliced green onions and sesame seeds if desired. Enjoy your guilt-free takeout!
Nutrition
Notes
This diabetic-friendly fried rice uses cauliflower rice to dramatically reduce carbohydrates while maintaining the satisfying texture and flavor of traditional fried rice. With only 8g total carbs and 5g net carbs per serving, it won't spike blood sugar levels. The high protein content (28g) from chicken helps slow digestion and promotes satiety, while the fiber from cauliflower and vegetables supports healthy blood sugar regulation. Sesame oil provides heart-healthy monounsaturated fats. This recipe is naturally gluten-free when using coconut aminos instead of soy sauce, and is also keto-friendly and low-carb compatible. The minimal added sugar and low glycemic load make this an excellent choice for anyone managing diabetes or watching their carbohydrate intake.
