Chicken Cauliflower Fried Rice

Chicken and Cauliflower Fried Rice

It looks like fried rice, it tastes like fried rice, but this simple cauliflower fried rice is a whole lot healthier and just as tasty. By swapping out rice and replacing it with cauliflower, you cut calories and carbs, and sneak more veggies into the meal. Ground chicken gives it a boost of protein. You could also skip the ground chicken and stir in leftover cooked chicken breast instead.

This cauliflower fried rice recipe makes servings for a whole week, so it’s perfect for meal prep! Or, freeze unused portions in individual bags or containers for quick dinners when you don’t have time to cook.

 Yields 8 servings, approx. ⅔ cup each: 
Containers: 1 Green, 1 Red, ½ Yellow, 2 tsp.
  • 2 lb . raw lean ground chicken breast
  • 5 Tbsp . soy sauce
  • 1 Tbsp . dry sherry
  • 1 Tbsp. minced garlic
  • Hot water
  • 2 medium carrots , chopped
  • 1 cup fresh (or frozen) peas
  • 2 medium heads cauliflower , cut into bite-sized pieces (or 1 bag pre-riced cauliflower_
  • 2 Tbsp extra virgin olive oil
  • 4 large eggs , lightly beaten
  • 4 green onions , thinly sliced, reserve a small amount of the greens for garnish


  1. Combine chicken, 1 Tbsp. soy sauce, sherry, and garlic in a medium bowl; mix well. Set aside for 30 minutes.
  2. (If you don’t have a bag of pre-riced cauliflower) Place half of cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of rice. Repeat with the other half. Set aside.
  3. Heat 1 Tbsp. oil in large nonstick skillet over medium-high heat.
  4. Add chicken mixture; cook, stirring frequently to break chicken into small pieces, for 4 to 6 minutes, or until chicken is no longer pink. Remove from pan. Set aside.
  5. Add remaining 1 Tbsp. oil; heat, over medium-high heat.
  6. Add cauliflower, carrots and peas and remaining 4 Tbsp. soy sauce; cook, stirring frequently, for 2 to 4 minutes.
  7. Make a well in the middle of the cauliflower mixture. Add eggs; cook, stirring frequently in the well, for 2 to 3 minutes, or until eggs start to set.
  8. Mix eggs into cauliflower mixture. Add chicken, carrots, and green onions; cook, stirring frequently, for 2 minutes, or until heated through.
  9. Divide evenly into eight serving bowls; garnish evenly with green onion.


• Prepared Cauliflower rice may be found at your favorite grocery store in the produce or freezer section. Substitute 2 bags (12-oz. each) for the heads of cauliflower.

Nutritional Information (per serving):
Calories: 283
Total Fat: 16 g
Saturated Fat: 6 g
Cholesterol: 191 mg
Sodium: 335 mg
Carbohydrates: 11 g
Fiber: 4 g
Sugars: 6 g
Protein: 26 g