Chicken and Cauliflower Fried Rice for Full GAPS

Chicken and cauliflower fried rice brings ground chicken, tender carrots, green peas and scrambled egg together in one savory skillet. The cauliflower takes the place of rice, while coconut aminos season both the chicken and the vegetables.

The texture starts in the food processor. Stop when the cauliflower looks like coarse rice, with a few slightly larger pieces. A smooth paste will cook very differently. Have the vegetables drained and the chicken cooked before you finish the cauliflower, because the last few steps move quickly.

Making this for Full GAPS

This is a Full GAPS meal for when you have introduced and tolerate its ingredients. It is not an Intro recipe. Green peas are different from dried split peas; use the plain green peas listed in the card.

Use plain coconut aminos made from fermented coconut tree sap and sea salt. Nutiva Original Coconut Aminos, formerly Coconut Secret, currently lists those two ingredients. Check your own bottle, especially if you are buying a flavored version. Coconut aminos and soy-based tamari are different products. This recipe uses coconut aminos and leaves out the cooking sherry.

If you are still working out which foods belong in your current stage, the GAPS food list can help you plan. Keep any ingredient you have not introduced out of your meal plan until you are ready for it.

A few ingredients to prepare before cooking

• Ground chicken: Break it into small crumbles in the skillet so it mixes through the cauliflower. This recipe starts with raw ground chicken, rather than diced cooked chicken.
• Cauliflower: Cut the two heads into pieces that fit your processor. Work in batches and stop before they become finely mashed.
• Coconut aminos: Measure the chicken portion and the cauliflower portion separately. At 1×, that is 1 tablespoon for the chicken and 4 tablespoons for the cauliflower.
• Peas and carrots: Simmer them until tender, then drain well. Their cooking water does not go into the skillet.
• Coconut oil: The card lists the chicken and cauliflower portions separately, so both amounts adjust when you change the servings.

How to make chicken and cauliflower fried rice

1. Season and refrigerate the chicken. Mix the ground chicken with its portion of coconut aminos and the minced garlic. Cover and refrigerate for 30 minutes. Use that time to prepare the vegetables.
2. Make the cauliflower rice. Pulse the cauliflower in batches using short, roughly one-second bursts. The original method takes about 12–15 pulses per batch, but look at the pieces as you go. Stop at coarse, rice-size pieces, then transfer them to a bowl.
3. Cook the peas and carrots. Put them in a saucepan, cover with water and bring to a simmer. Cook for about 8–10 minutes, until the carrots are tender, then drain.
4. Cook the chicken. Heat a large skillet over medium heat for about 2 minutes. Add the chicken portion of coconut oil and swirl it over the base. Add the chicken and break it into small crumbles as it cooks. Allow about 5–7 minutes, checking that the chicken reaches 165°F (74°C). Transfer it to a clean bowl.
5. Season the cauliflower. Add the cauliflower portion of coconut oil to the skillet, followed by the cauliflower and its separate portion of coconut aminos. Stir for about 2 minutes, until the pieces are hot and coated.
6. Scramble the eggs in the center. Push the cauliflower aside to make a well. Crack the eggs into the well and stir them there until scrambled and set. Fold them through the cauliflower.
7. Combine and serve. Add the drained peas and carrots, green onions and cooked chicken. Stir for about 2 minutes, until everything is hot and evenly mixed. Taste and add sea salt if needed. Serve right away.

Keeping the texture right

If the cauliflower is already turning pasty in the processor, stop pulsing. For the next batch, use fewer pieces at a time and check sooner. Short pulses give you more control than running the machine continuously.

If water collects in the skillet, check that the peas and carrots were thoroughly drained. Keep stirring the cauliflower as directed rather than covering it. The finished dish should have small, distinct pieces coated with seasoning, with chicken crumbles and set egg mixed throughout.

Two heads of cauliflower make a generous batch. Choose a skillet with enough room to stir without spilling. If your pan is too small, divide the ingredients between batches instead of packing it to the rim. A doubled recipe needs more pan space and may take longer to cook.

Equipment that helps

A food processor makes the cauliflower prep easier. My Ninja BN801 has a processor bowl and chopping blade for this job. Use the processor attachment, work below its maximum fill line and let the blade stop completely before opening it. Remove the chopping blade carefully before emptying the bowl. Another food processor with a suitable chopping blade works too.

You will also need a large skillet, a small saucepan, a strainer, mixing bowls, a spoon or spatula and an instant-read thermometer for the chicken. You do not need a special rice cooker.

Serving and storing

Serve this hot as a main dish. It already contains chicken, eggs and vegetables, so you can keep the rest of the meal simple.

Refrigerate leftovers in shallow, covered containers within 2 hours, or within 1 hour if the room is above 90°F (32°C). Keep the refrigerator at 40°F (4°C) or below and use the leftovers within 3–4 days. Reheat a portion until it reaches 165°F (74°C) throughout. Stir as you reheat so the center heats along with the edges.

Questions before you start

Can I use tamari or soy sauce instead?

Keep coconut aminos for this Full GAPS version. Tamari is soy-based, even when it is gluten-free or traditionally fermented. Check the complete coconut aminos ingredient list rather than choosing a bottle only because its front label says gluten-free.

Is there rice in the recipe?

No. “Cauliflower rice” means cauliflower chopped into small pieces that resemble rice. The texture will still be cauliflower, so the goal is distinct little pieces rather than an exact copy of cooked grain.

Do the peas need to be fresh?

Plain fresh or frozen green peas work here. They go into the saucepan with the diced carrots and cook until tender. Avoid peas packed with a sauce or added seasoning.

How do I double it?

Choose 2× in the card for 12 servings. Both coconut aminos portions and both oil portions increase separately. Keep using the portion named in each step, and cook in batches if the larger quantity will not fit comfortably in your skillet. The listed cooking times describe the original six-serving batch.

More skillet dinners

For another dinner with ground meat and vegetables, try the apple, bacon and beef sausage skillet. The planned Dinner Cookbook will bring more GAPS dinner ideas together; you can check the WFLI shop for current releases.