Could you use a healthy, easy and quick weeknight dinner idea? My healthy cauliflower chicken fried rice is the perfect solution to getting dinner on the table quick! Made with pre-cooked rotisserie chicken, this dinner is made in under 30 minutes!
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Love take-out or restaurant style chicken fried rice, but not all of the calories that come with it? Good news! This healthy cauliflower chicken fried rice is the perfect way to get all the amazing flavors without all the carbs and calories.
Made with pre-cooked rotisserie chicken and frozen cauliflower rice, the prep time for this chicken fried rice is quite minimal. From start to finish, this healthy dinner idea can be on the table in under 30 minutes!
In this post, I’ll show you exactly what you need, how to cook and how to meal prep this delicious, healthy cauliflower chicken fried rice recipe!
What you’ll need to make this cauliflower chicken fried rice:
- Pre-cooked, shredded chicken – a store-bought rotisserie chicken works wonderfully. My favorite is Costco’s rotisserie chicken, as they are big and inexpensive!
- Frozen, riced cauliflower. This is found in the frozen food section. Again, Costco has a great price on frozen cauliflower.
- Minced garlic
- Fresh grated ginger
- Olive oil
- Green onions
- Frozen peas and carrots
- Red bell pepper, chopped
- Low-sodium soy sauce. I like Bragg Liquid Soy Aminos.
- Salt and Pepper to taste
For exact ingredient amounts and full recipe instructions be sure to scroll down to the bottom of the post for the recipe. Thanks!
How do you make chicken fried rice?
- Using a large skillet or wok sprayed with olive oil or avocado oil cooking spray, scramble the eggs. Transfer the eggs to a bowl to keep warm.
- In the same skillet, add olive oil and sauté the green onions, bell pepper, and peas and carrots. Add the garlic, ginger and red pepper flakes and sauté for two more minutes.
- To the sautéed vegetables, add back the scrambled eggs, shredded pre-cooked chicken. Stir together to incorporate and to warm through the chicken – about 2-3 minutes.
- Microwave the cauliflower rice according to package directions. Add in the cauliflower rice and soy sauce. Stir together with the other ingredients for 2-3 more minutes.
Pro-Tip 1: When first scrambling eggs, feel free to use a non-stick olive oil or avocado oil spray in your skillet. This will help prevent the eggs from sticking to the bottom of the pan.
Pro-Tip 2: I would recommend chopping all of the necessary ingredients prior to cooking. This would include slicing the onions, chopping the bell peppers, mincing garlic, and shredding the cooked chicken. The cooking will go very quick and you may not have time to stop and chop while ingredients cook.
Ingredient Substitutions and Recommendations:
- Frozen Riced Cauliflower: feel free to rice your own fresh cauliflower. You can also substitute white or brown rice if you prefer a more traditional fried rice recipe. You will need approximately 3 cups of cooked rice (equivalent to 1 1/2 cups uncooked rice.) This will increase the calorie content.
- Shredded Rotisserie Chicken: you can certainly cook your own chicken. To yield 12 oz of chicken, I would recommend cooking approximately 2 medium chicken breasts or 4 medium chicken thighs. For exact ingredient amounts, shred and weigh the chicken once it is cooked.
- Vegetable Substitutions: substituting a bag of frozen stir-fry vegetables is a great option. You can sauté these directly in the skillet. You can also add in other fresh vegetables or even pineapple or mandarin oranges for a more festive fried rice recipe.
For exact ingredient amounts and full recipe instructions be sure to scroll down to the recipe at the bottom of the post. Thanks!
Frequently asked questions about making healthy chicken fried rice:
Unfortunately, most restaurant and take-out fried rice is rather unhealthy. It is cooked in unhealthy canola, corn or vegetable oils.
Traditional, restaurant-style chicken fried rice contains on average 350 calories for 1 cup.
You can make chicken fried rice healthy by substituting the white rice for cauliflower rice. Eliminating most of the vegetable oil and substituting it with smaller amounts of olive oil will help make it healthier.
Yes. You can refrigerate chicken fried rice. It will keep in an airtight container for up to 5 days. To reheat, microwave or sauté in skillet until fully warmed through.
Yes. Many people that meal prep will divide their servings of chicken fried rice into freezer safe containers. The fried rice will keep for several months, frozen.
You can find cauliflower rice in the frozen food section of your grocery store. I like and prefer buying cauliflower rice from Costco.
Other Great Resource for Quick and Healthy Meal Ideas:
- Check out this Quick Guide to Cooking Oils by Randa Derkson. Its a great resource when wanting to make some healthy swaps.
- I love picking up healthy meal and snacks at Costco. Check out my post for 15 Things I Always Buy at Costco to help you save time and money!
- Are you looking to save yourself some time during the week by meal prepping? Check out my post on Healthy Meal Prep Ideas for the Week.
Looking to meal prep this recipe? It makes for a great healthy lunch option to take to work or to have on hand for a healthy dinner idea. Portion out your fried rice – about 2 cups makes for a serving!
I like using these glass meal prep containers, as they seal well (no need to worry about spills) and are microwave, oven (not lid), freezer and dishwasher safe.
Check out my post for all of my Favorite Meal Prep Containers that I use and love!
If you loved this quick & healthy dinner idea, these other recipes are for you:
- 12 oz. pre-cooked, shredded chicken (rotisserie chicken works well)
- 2 eggs
- 3 Tbsp. olive oil
- 3 green onions, thinly sliced
- 1 c. frozen peas and carrots
- 2/3 c. red bell pepper, chopped (about 1/2 medium pepper)
- 2 tsp. minced garlic
- 2 tsp. freshly grated ginger (optional)
- 1/2 tsp. red pepper flakes
- 1 (16 oz.) pkg. frozen riced cauliflower
- 3 Tbsp. low-sodium soy sauce
- Salt and pepper to taste
- In a large skillet or wok, spray with non-stick cooking spray. Heat to medium-high heat. Scramble the 2 eggs. Transfer the eggs to a bowl and set aside. Scrape out any remaining eggs from the pan.
- In same skillet, add the olive oil and heat over medium-high heat. Add the onions, frozen peas and carrots and chopped red pepper. Sauté for 3-4 minutes. Add in the garlic and ginger. Sauté for 2 more minutes.
- To the vegetable mixture, add in the shredded chicken and scrambled eggs. Stir together to heat through for 1-2 minutes.
- Microwave the frozen cauliflower rice according to package directions. Add the cauliflower rice to the chicken mixture and top with the soy sauce. Stir together to combine, and sauté for 1-2 minutes. Add salt and pepper to taste.
- Enjoy right away while hot.