Amazing Skinny Chicken Fried Cauliflower Rice

Get ready to make the most fantastic fried rice. Except…without rice. It’s made with cauliflower!!!  The first step is to transform a head of cauliflower into rice-shaped pieces. This can be done in a food processor or grated on a box grater. Made this way, not only does the cauliflower taste like rice, this dish has all the fabulous flavors of classic chicken fried rice!  I’m not kidding, the results will amaze you. Each very skinny serving has only 188 calories, and 8g of fat. A must try!!!
Amazing Skinny Chicken Fried Cauliflower Rice

Helpful Tips About this Recipe

Food Facts
Cauliflower rice is amazing! It’s light and fluffy. It takes five minutes to make. It can replace couscous or rice in any dish, hot or cold.
1 head cauliflower, shredded into very small pieces makes about 4-5 cups cauliflower rice.

Shopping Tips
If you have a Trader Joe’s in your town, they sell a 16-ounce bag of riced cauliflower. You will love it. It saves you a lot of time, not having to prep the cauliflower.
In addition, many supermarkets, Target and Walmart carry Green Giant’s cauliflower rice in the produce section. 
Sesame oil is sold in most supermarkets in the Asian section. I bought mine at Trader Joe’s.
Frozen bags of the combination of peas and carrots are available in most supermarkets.
If you are on a Paleo diet or Gluten-free, use a wheat-free soy sauce. Check these out: San-J Organic Tamari Soy Sauce or Wan Ja Shan Organic Tamari Soy Sauce.

Prep Tips
If you don’t have a food processor, you can use a box cheese grater or basic small cheese grater to create small “grains” of cauliflower rice for the recipe.

WW Freestyle SmartPoints
WW SmartPoints 3-Green
SKINNY FACTS: for 1 serving (1½ cups)
188 calories, 8g fat, 1g sat. fat, 70mg chol, 16g prot,14g carbs, 6g fiber, 575mg sod, 1g sugar
FACTS: for Freestyle SmartPoints
58 calories, 1g sat. fat, 0g sugar, 1g protein


Amazing Skinny Chicken Fried Cauliflower Rice

Amazing Chicken Fried Cauliflower Rice

5 from 1 vote
Prep Time 20 minutes
Cook Time 8 minutes
Total Time 28 minutes
Course Main Course, Side Dish
Cuisine Asian
Servings 4
Calories 188 kcal


  • 1 medium head cauliflower or 1 (16 oz) bag Trader Joe’s riced cauliflower, see shopping tips
  • 2 egg whites
  • 1 egg
  • Cooking Spray
  • 1 tablespoon canola oil or olive oil
  • 1 teaspoon garlic, minced
  • 1 cup cooked chicken breast, diced and skin removed
  • ½ cup sliced scallions (green onion)
  • 1 cup chopped celery
  • 1 cup frozen peas and carrots, not thawed, see shopping tips
  • 3 tablespoons reduced-sodium soy sauce (use wheat-free soy sauce for Paleo or Gluten-free, see shopping tips
  • 2 teaspoons sesame oil, see shopping tips
  • Black pepper, to taste


  • If you are using a bag of already prepared riced cauliflower, skip this first step. Otherwise, wash and dry the cauliflower. Remove core and coarsely chop into florets. Blot with paper towels to completely dry. Place half of cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Be sure to not over process or it will get mushy. Add to a large bowl. Repeat processing with remaining cauliflower. Or, using the largest holes on a box cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice. Set aside.
  • Combine the egg and egg whites in a small bowl. Beat with a fork. Set aside.
  • Coat a large nonstick wok or large nonstick pan with cooking spray. Add canola oil and heat over medium-high heat. Stir in cauliflower rice and garlic. Stir-fry for 3 minutes. Stir most of the time.
  • Add chicken and stir-fry for 1 minute. Add in scallions, frozen peas/carrots, (breaking them up) celery, and soy sauce. Cook for about 3 minutes until heated through, continuously tossing gently to coat and cook all ingredients.
  • Push mixture to the sides of wok or pan. Coat the open side of pan with more cooking spray. Add eggs to that side of pan. Cook and stir about 1 minute or until the eggs are completely cooked. Mix eggs into cauliflower mixture. Add sesame oil, a little black pepper, and stir fry ingredients all together.
  • Serve immediately or store leftovers in refrigerator for up to 2 days. This dish freezes great, too.


Serving: 1.5cupsCalories: 188kcalCarbohydrates: 14gProtein: 16gFat: 8gSaturated Fat: 1gCholesterol: 70mgSodium: 575mgFiber: 6gSugar: 1gBlue Smart Points: 2Green Smart Points: 3Plus Points: 5
Tried this recipe?Let me know how it was!


  1. Made this tonight, and it really was Amazing!! Fast, easy, healthy and delicious. Can’t wait to have it again, maybe next time with leftover pork tenderloin. Thanks for this great recipe Nancy.

  2. Love your feedback, Trudi. I’m so happy you loved this! It’s such a flexible recipe you can add any meat you wish. Pork tenderloin sounds great!
    With my warmest wishes,

  3. This was recipe was delicious. I did add half a bag of Trader Joe’s stir fried cauliflower rice with a bag of TJ’s regular cauliflower rice & suggest not doing that. The flavoring in the frozen stir fried rice competed with the other wonderful flavors in this recipe so next time will just use regular cauliflower rice & might try adding 1 or 2 tsps of frozen ginger.

  4. Thanks for sharing what you did. I’m glad you ended up enjoying this recipe!
    All the best,

  5. Joanne, this should be great on a Keto diet. Instead of the peas and carrots, you can use veggies such as zucchini, spinach and green beans.
    My best,

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