Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2016


Read the full recipe after the video.


Ingredient Checklist


Instructions Checklist
  • Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.

  • Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.

  • Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.

  • Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens.


Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, place cauliflower florets in a food processor and pulse until broken down into rice-size granules. One 2-pound head of cauliflower yields about 4 cups of cauliflower rice.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

305 calories; protein 29.9g; carbohydrates 12.2g; dietary fiber 4.2g; sugars 4.7g; fat 15.5g; saturated fat 3.6g; cholesterol 199.6mg; vitamin a iu 1060.4IU; vitamin c 108.2mg; folate 123.8mcg; calcium 75.2mg; iron 2.9mg; magnesium 64.6mg; potassium 883mg; sodium 590.8mg; thiamin 0.2mg.

Reviews (9)

Read More Reviews
9 Ratings
  • 5 star values: 7
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
I will certainly make this again. The only small change was adding frozen peas instead of snow peas and oh yes I added Cayenne pepper to the chicken for a bit of heat. Wonderful. Read More
Rating: 5 stars
I only added some extra vegetables but I used the vegetables that were in the recipe I do think next time I will see them my chicken but altogether this was a very good recipe and I followed it to the T and used a wok while cooking it losing weight is not easy but having recipes like this make it so much better thank you for sharing Read More
Rating: 5 stars
This recipe is so delicious as is. The last few times I made this I subbed out the chicken for broccoli and carrots. Perfect vegetarian recipe - you definitely don't feel guilty going back for seconds! Read More
Rating: 5 stars
I love this recipe and make it every 1-2 weeks. I just use any vegetables I have available and always add onion and chilli. Delicious! Read More
Rating: 4 stars
I put green beans instead of white peas was a good meal complete and savory. Read More
Rating: 3 stars
I thought it was a little bland. I had to add extra sesame oil pepper and some chili powder. I also added chopped peanuts as I had seen in different recipes. I will make it again but with added seasonings. Read More
Rating: 5 stars
I added lots more veg (mushrooms all colours of peppers broccoli snow peas green onions celery) it turned out amazing! I used Tamari but next time I think I will use a low sodium soya sauce as I prefer that flavour. I also mixed the cauliflower rice and the veg/sauce/oils all together. I think next time I will just soften the cauliflower rice in the peanut oil and then top it with the veg/chicken/sauce/oil mixture. Read More
Rating: 5 stars
I love this recipe. Tastes just like "normal" fried rice. I use whatever veggies I have on hand (mushrooms zucchini carrots etc.) Chopping everything small does take some time but worth it in the end! Read More
Rating: 5 stars
I added asparagus and shredded carrots too. Have made this several times and just love knowing I am getting so many veggies in one bowl. A new favorite for sure. Read More