Cauliflower Chicken Fried Rice Meal Prep

Cauliflower chicken fried rice is a great low-carb dinner or lunch option because you can make a big batch and portion it into containers to have on hand for easy dinners and lunches during the week. This cauliflower fried rice recipe has chicken for protein and colorful veggies for extra flavor. Plus, you can easily customize it with other ingredients to suit your tastes.

top-down photo of chicken cauliflower fried rice in four meal prep containers

If you’ve been reading my blog the last few years you know that I’m pretty obsessed with cauliflower recipes. If you are following a low-carb diet, cauliflower is a great way to lighten up some favorite high-carb dishes. My favorite way to use cauliflower is to “rice” it. It’s a great substitute for regular rice and so much lighter. It’s also a great way to meal prep. Cauliflower rice keeps well in the refrigerator and it’s so versatile just like regular rice. You can pretty much flavor it with whatever seasonings you want and it’s delicious. For this version, I used it to make cauliflower chicken fried rice.

I love traditional Chinese fried rice, but it can be a little heavy with all the oil and rice so I substitute cauliflower to make it healthier. Cauliflower chicken fried rice is an easy, flavorful, healthy and low carb meal that can be made ahead of time for your weekly meal prep.

a close-up photo of chicken cauliflower fried rice in a container with a spoon

Cauliflower Rice

These days, you can usually find riced cauliflower in the grocery store either in the produce department or in the freezer section. I prefer frozen cauliflower rice because I can stock up on it and have it on hand whenever I want to make a cauliflower rice recipe like my garlic roasted cauliflower rice or this fried cauliflower rice I’m sharing today.

If you can’t find pre-riced cauliflower, I share several ways how to make it in my how to make cauliflower rice post. Plus, I share 32 plus ways to use it, so definitely check it out.

How to Make Cauliflower Chicken Fried Rice

Once you have your cauliflower rice, you’re ready to make cauliflower fried rice.

Chicken

First, you will cook the chicken in some olive oil and garlic in a large skillet until the chicken is about 2/3 cooked. I like to use boneless, skinless chicken breasts but you could also use boneless, skinless chicken thighs although they’re a little higher in fat.

Vegetables

I like to load up my cauliflower fried rice with lots of veggies. So, along with the cauliflower rice, you will need:

  • Zucchini
  • Red and green bell peppers
  • Carrots

Sauté the vegetables and cauliflower rice in the same skillet with the chicken until the veggies are halfway cooked. At this point, add some sesame oil and soy sauce. Stir and cook the veggies until they are crisp-tender.

Eggs

I love eggs in my fried rice, so once the veggies are cooked, I scoot them over to clear space in the pan. Pour whisked eggs into the empty space and, using a spatula, scramble the eggs until they are cooked. Mix them with the cauliflower rice and veggies.

At this point, the chicken should be fully cooked, so turn off the heat.

Divide the cauliflower fried rice among your meal prep containers. Garnish each with some fresh cilantro. Cool completely before refrigerating or freezing.

How long does cauliflower chicken fried rice keep?

Cauliflower fried rice will keep for up to three days in the refrigerator. You can also freeze it for several months as long as it stored in airtight containers.

How do you reheat cauliflower rice?

The easiest way to reheat cauliflower fried rice is in the microwave, which makes it great for work lunches. You could also reheat it in a skillet on the stove.

Can I use a different protein or different kinds of vegetables in fried rice?

Yes, there are a lot of variations and ways to switch it up. For proteins, you could switch out the chicken for beef, salmon, lean pork or tofu. Or, try different vegetables like broccoli, green onions, snow peas, and onions. You could also add greens like spinach or kale for an extra nutritional boost.

one container of chicken cauliflower fried rice

Cauliflower Chicken 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.

Ingredients:

  • 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

Directions:

  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.

Notes:

  • 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
Cauliflower Chicken Fried Rice Meal Prep
Amount Per Serving (0.2 of recipe)
Calories 291 Calories from Fat 116
% Daily Value*
Fat 12.9g20%
Saturated Fat 2.4g15%
Polyunsaturated Fat 2.6g
Monounsaturated Fat 6.4g
Cholesterol 140.6mg47%
Sodium 407.4mg18%
Carbohydrates 13.4g4%
Fiber 5.2g22%
Sugar 5.4g6%
Protein 26.2g52%
Vitamin A 950IU19%
Vitamin C 139.4mg169%
Calcium 70mg7%
Iron 1.8mg10%
Net Carbs 8g16%
* 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

4 comments on “Cauliflower Chicken 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? 

Leave a Reply

Your email address will not be published. Required fields are marked *