Chicken & Veggie “Fried Rice” {Gluten-free, Dairy-free}

chicken veggie fried rice

“Can we cook something DIFFERENT for dinner tonight?”

…said my hungry husband on Monday.

He has every right to complain. Ever since I’ve started blogging and doing my Master’s program, working for a naturopathic doctor, and doing nutrition consulting here and there on the side, my creativity and time in the kitchen has steadily declined.

Life happens, and many of us don’t have tons of time to churn our own butter, for instance, amidst tending to careers, housework and/or schoolwork, taking care of kids, fitting in fitness, and oh yeah… finding time to ENJOY the life we’ve been given.

Just because the kitchen might get the short end of the stick on time doesn’t mean creativity, taste, and the satisfaction of eating real food (with loved ones) should suffer, though.

Case in point, this meal that was born on Monday in 15 minutes was bursting with flavor and simplicity. Granted, Kyle had cooked the chicken a day earlier to have on-hand, which saved time. Still, though, it equates to about 30ish minutes from prep to table.

Oh, and Kyle was the one who told me share the recipe here, which is always a good sign that it actually tastes good!!

Beyond taste, this is an incredibly antioxidant-rich meal! With many colors from the rainbow in the dish, there are a variety of nutrients:

  • Kale – high in calcium, protein, vitamin C, K, and A, alkalizing for the blood, and pretty much one of the best super foods.
  • Cauliflower – high in vitamin C, detoxifying for the liver and gallbladder, and MUCH lower in glycemic index than rice.
  • Onions – high in vitamin C and prebiotics, which feed our colonic bacteria (a good thing!), and polyphenols, which are antioxidants that protect us from damaging oxidative stress and disease.
  • Red pepper – very high in vitamin C and carotenoids, powerful antioxidants for healthy eyes and skin.



Chicken & Veggie “Fried Rice” {GF, DF}

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Yield: 4 servings


  • 1 head cauliflower, chopped
  • 4 chicken breasts (or thighs)
  • 1 large red pepper, chopped
  • 1 bunch kale, chopped
  • 1 medium yellow onion, chopped
  • 2 eggs
  • 2 tbsp coconut oil (like this)
  • 1 tbsp olive oil
  • Wheat-free tamari (like this), coconut aminos (like this), and/or sea salt to taste
  • Cayenne and basil to taste on chicken
  • Optional: Crushed cashews for crunch


  1. Set the oven to 350 degrees.
  2. Add the chicken to a glass dish, sprinkle with olive oil, cayenne, basil and sea salt.
  3. Bake for 20 - 25 minutes.
  4. While the chicken is baking, add water to a large pot and bring to a boil.
  5. Add large pieces of cauliflower to the pot and cook for 10 minutes.
  6. While the cauliflower is boiling, add coconut oil to a large pan, and sauté onions for a few minutes.
  7. Add the kale and red pepper to the pan, and cook for a few minutes.
  8. Once the cauliflower is done, strain it and add to the pan.
  9. Using a fork, break up the cauliflower into pieces in the pan. Otherwise, throw the cauliflower into a blender and "rice" it before adding to the large pan.
  10. Whip the 2 eggs in a small bowl and add to the vegetables, using a utensil to mix it throughout the vegetables. This creates the "fried" taste to the cauliflower and vegetables.
  11. Once the chicken is done, chop it into small pieces and combine the vegetable mix and chicken into a large bowl.
  12. Add wheat-free tamari and/or coconut aminos to taste - a little goes a long way! I really love the coconut aminos, because it adds a sweetness dimension to the Asian dish!


Tell me! What are simple, delicious recipes with real food that you love and take less than 30 minutes!?


This post was shared on Party Wave Wednesday and Sunday School Blog Carnival.

Note: Jules’ Fuel uses affiliate links in some blog posts. If you make a purchase using one of these links, which costs the same either way, it’s a very, very small way to help me cover the cost of running this website. So, thanks!

6 responses on “Chicken & Veggie “Fried Rice” {Gluten-free, Dairy-free}

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