Chicken Cauliflower Fried Rice Meal Prep

This fried rice dish is made with cauliflower instead of rice. It is an easy, flavorful, healthy and low carb meal that can be made ahead of time for your weekly meal prep.
top-down photo of chicken cauliflower fried rice in four meal prep containers

Lately, I’ve been making a lot of cauliflower fried rice dishes. Salmon cauliflower fried rice, chicken cauliflower fried rice, etc. If you can’t tell, I really like cauliflower rice.
a close-up photo of chicken cauliflower fried rice in a container with a spoon
This chicken version heats up well making it great for meal prep. And after a trip back home filled with a lot of food, including about a billion McDonald’s garlic fries (the seasonal fries are only available in NorCal), I really need to get back to eating healthy again.

This dish is chock full of vegetables. In addition to cauliflower, I also added zucchini, bell peppers, and carrots. And of course, I scrambled in some eggs as I love eggs in my fried rice.
one container of chicken cauliflower fried rice


Chicken Cauliflower Fried Rice Meal Prep

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: Main Dishes
Cuisine: American
Servings: 5 servings
This low carb, healthy and easy fried rice dish is made with cauliflower rice. It can be made ahead of time for weekly meal prep.


  • 2 tbsp olive oil
  • garlic cloves minced
  • 1 lb chicken breast cut into bite-sized cubes
  • 6 cups of cauliflower rice
  • 1 zucchini cut into 1/2 inch squares
  • 1 red bell pepper cut into 1/2 inch squares
  • 1 green bell pepper cut into 1/2 inch squares
  • 2 carrots peeled and cut into 1/2 inch squares
  • 2 eggs whisked
  • 2 tbsp low-sodium soy sauce see note
  • 1 tbsp toasted sesame oil
  • fresh cilantro optional


  1. In a large skillet or wok, add 1 tbsp olive oil and garlic, and bring a skillet to medium heat. Stir garlic a few times until lightly browned. Add in chicken and cook until chicken is about two-thirds cooked.
  2. Add in remaining olive oil. Add in cauliflower rice, zucchini, bell peppers and carrots. Stir and cook until vegetables are halfway cooked. Add in sesame oil and soy sauce or salt. Stir until completely mixed and vegetables are tender but still crisp. Taste and adjust seasoning as needed.

  3. Move the cauliflower rice ingredients to one side of your skillet, so that you have enough empty space to cook your eggs. Pour whisked eggs into the empty space. Make swirls with your spatula as the eggs start to cook so that they scramble as they cook. Once eggs are cooked, mix them into the cauliflower fried rice. Turn off heat.
  4. Dish out cauliflower rice into meal prep containers. Garnish with freshly torn cilantro. Allow rice to cool before refrigerating or freezing. Reheat before eating.


  • I use these Meal Prep Containers.*
  • Soy sauce has a more complex flavor in addition to adding sodium but it will also turn your fried rice a darker color. For the version in the post photos, I only seasoned with salt. The nutrition estimates were calculated with low-sodium soy sauce and will vary if you make changes to the seasoning.
  • *Some of the links contained in this post are affiliate links. Much like referral codes, this means I earn a small commission if you purchase a product I referred (at no extra charge to you).
Nutrition Facts
Chicken Cauliflower Fried Rice Meal Prep
Amount Per Serving (0.2 of recipe)
Calories 291 Calories from Fat 116
% Daily Value*
Total Fat 12.9g 20%
Saturated Fat 2.4g 12%
Polyunsaturated Fat 2.6g
Monounsaturated Fat 6.4g
Cholesterol 140.6mg 47%
Sodium 407.4mg 17%
Total Carbohydrates 13.4g 4%
Dietary Fiber 5.2g 21%
Sugars 5.4g
Protein 26.2g 52%
Vitamin A 19%
Vitamin C 169%
Calcium 7%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.
Chicken Cauliflower Fried Rice Weekly Meal Prep
Chicken Cauliflower Fried Rice Weekly Meal Prep. Low carb, gluten free, easy and flavorful.

4 comments on “Chicken Cauliflower Fried Rice Meal Prep”

  1. How do you reheat it, especially from the freezer? Thank you.

  2. How many servings would you say this makes? 

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