This High-Protein Low-Calorie Cauliflower Chicken Fried “Rice” is a clean, flavorful, and incredibly satisfying twist on classic fried rice. Made with lean chicken breast, cauliflower rice, veggies, and light seasonings, this dish keeps calories low while delivering over 40g of protein. Perfect for weight loss and fast weeknight dinners.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥗 Ingredients
| Ingredient | Quantity | Calories |
|---|---|---|
| Chicken breast (diced) | 150g | 165 kcal |
| Cauliflower rice | 2 cups | 50 kcal |
| Egg (scrambled) | 1 large | 70 kcal |
| Peas & carrots (frozen mix) | 1/3 cup | 35 kcal |
| Green onions (chopped) | 2 tbsp | 5 kcal |
| Low-sodium soy sauce | 1 tbsp | 10 kcal |
| Garlic (minced) | 2 cloves | 8 kcal |
| Sesame oil or cooking spray | 1 tsp | 40 kcal |
➡️ Total Calories (1 serving): ≈ 383 kcal
➡️ Protein per serving: ≈ 41 g
➡️ Protein per serving: ≈ 41 g
👩🍳 Preparation Steps
- Cook the chicken: Heat sesame oil or cooking spray in a large pan. Add diced chicken and cook 5–6 minutes until browned.
- Add aromatics: Stir in garlic and cook 1 minute until fragrant.
- Add vegetables: Add peas, carrots, and green onions. Stir-fry for 2 minutes.
- Add cauliflower rice: Stir in the cauliflower rice and cook 3–4 minutes until heated through.
- Add the egg: Push mixture to one side, scramble the egg in the pan, then mix everything together.
- Finish with soy sauce: Pour soy sauce over the stir-fry and toss well.
- Serve: Optional: top with extra green onions or sesame seeds.
Tip: For even fewer calories, skip the sesame oil and use cooking spray. It keeps the flavor while cutting 40 calories.
🍽 Nutritional Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 383 kcal |
| Protein | 41 g |
| Carbs | 19 g |
| Fat | 14 g |
| Fiber | 6 g |
| Vitamin A | 45% DV |
| Vitamin C | 90% DV |
🌿 Key Benefits
💪 High protein: Over 40g per bowl.
🔥 Low calorie: Cauliflower rice keeps carbs and calories low.
🥦 Nutrient-rich: Packed with vegetables and vitamins.
⏳ Quick: Ready in under 25 minutes.
🍽 Weight-loss friendly: Clean, filling, and balanced.
❓ FAQ
Can I use pre-riced cauliflower?
Yes — frozen or fresh both work perfectly.
Can I add more vegetables?
Absolutely — mushrooms, bell peppers, and zucchini fit well.
Is it good for meal prep?
Yes — lasts up to 3 days in the fridge.
✨ You May Also Like
👉 High-Protein Chicken Broccoli Stir-Fry
👉 Low-Calorie Spicy Shrimp Bowl
👉 Healthy Chicken Veggie Skillet
👉 Low-Carb Fried Rice (Veggie Version)
🍽️ Did you make this recipe?
I love hearing from you! Leave a comment or rating below!
I love hearing from you! Leave a comment or rating below!
Keywords
cauliflower chicken fried rice, low calorie high protein meals, healthy fried rice alternative, weight loss chicken recipes, low carb stir fry bowl
