Ginger-Garlic Chicken Cauliflower Fried “Rice”

This crowd-pleasing one-pan dish will have you swearing off take-out for good.

This reimagined take-out favorite puts a more health-conscious spin on chicken fried rice, improved not least because of one essential nutrient you’ll find across most of its ingredients: choline. Chicken, eggs, edamame, and cauliflower all deliver meaningful amounts of this under-consumed compound, which plays a vital role in cell structure, metabolism, and brain function.

If you’re (understandably) less concerned with choline content than whether this single-pan dinner hits the spot, also trust it’s a dead ringer for the real thing. Filling, flavorful, and packed with protein, it’s a low-carb weeknight meal the whole family will love. 

Why It Works

Chicken thighs deliver more choline than breast meat (about 90mg per thigh). Each egg contains 150mg. Edamame contributes a meaningful plant-based hit of around 70mg per cup, while the same amount of cauliflower adds another 50mg. Together, a single serving lands close to 360mg of choline, putting you well on your way towards the recommended daily intake of 425mg for most women and 550mg for men. 

The Recipe: Ginger-Garlic Chicken Cauliflower Fried “Rice”

• 2 boneless, skinless chicken thighs, cut into bite-sized pieces
• 3 large eggs, beaten
• 1 cup frozen shelled edamame, thawed
• 1 cup finely chopped carrots
• 3 cups cauliflower rice, fresh or frozen and thawed
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 3 tbsp coconut aminos or low-sodium soy sauce
• 1 tbsp sesame oil
• 2 tbsp avocado oil
• 3 scallions, thinly sliced
• 1 tsp salt
• 0.5 tsp black pepper
• 1 tsp chili flakes (optional)

Steps

1. Cook the chicken. Heat avocado oil in a large skillet or wok over high heat. Add chicken thighs and season with salt and black pepper. Cook without stirring for 5 minutes until golden. Stir in carrots, and cook another 3 minutes until cooked through. Push to one side of the pan.
2. Scramble the eggs. Beat and pour the eggs into the empty side of the pan. Let them set for 1 minute, then gently scramble until just cooked. Break into chunks and mix through the chicken.
3. Add aromatics and cauliflower rice. Add garlic and ginger, stirring everything together for 3 minutes until fragrant. Dry and add cauliflower rice, and press it into the pan. Let it sit undisturbed for 2 minutes to reduce moisture and get some color, then toss everything together.
4. Finish and serve. Add edamame and coconut aminos or low-sodium soy sauce. Toss to combine. Drizzle with sesame oil. Taste and adjust seasoning. Serve topped with scallions and, optionally, chili flakes. Enjoy!

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