Craving Chinese food? This healthy spin on take-out is quick to make, delicious, and perfect for weight loss goals. One-pan, freezer-friendly, high protein, and totally WW-approved.
This anti-inflammatory, low-carb dish is loaded with veggies and protein. It comes together in just 15 minutes, making it a weeknight winner.
This cauliflower chicken fried rice is a popular weight loss recipe because it tastes great, fills you up, and fits easily into your meal plan. With just 15 minutes from start to finish, it’s a go-to for busy weeknights and meal prep. Save money with meals that can be made from items in your freezer and what you have on hand.
Why You’ll Love This Healthy Fried Rice
- Quick and easy to make in one skillet
- High in protein, low in carbs, and full of fiber
- Great for Weight Watchers and low-calorie eating plans
- Family-friendly and meal prep approved
- Customizable with any vegetables
What is Healthy Chicken Fried Rice?
This is a lighter version of traditional fried rice that replaces white rice with cauliflower rice and skips heavy oils. The result is a satisfying dish that’s lower in calories and carbs but still full of flavor.
Ingredient Tips for Best Results
- This recipe works well with rotisserie chicken or any leftover cooked chicken. You can also use leftover pork, beef, or tofu.
- You can use any mix of frozen vegetables such as stir fry blends, peas and carrots, mixed veggies, or broccoli.
- The teriyaki sauce brings rich flavor, so no additional salt is needed. Soy sauce can also be used. Use low-sodium if possible.
What to Serve with Cauliflower Chicken Fried Rice
Serve this dish on its own or pair it with a fresh fruit salad, a simple cucumber salad, or a side of roasted edamame.
Recipe Notes from LaNette
- This recipe is one of my go-to meals when I need something fast and healthy.
- It’s filling, flexible, and works well for Weight Watchers.
- I like to make a double batch and enjoy the leftovers for lunch.
- Feel free to add any other zero-point vegetables to stretch the servings even further.
Easy and Healthy Chicken Fried Rice
Ingredients
- 2 cups chicken breast skinless, precooked and chopped or shredded
- 1 Tbsp garlic
- 12 ounces riced cauliflower frozen (i prefer Steamable)
- 8 ounces vegetables frozen (I like a Steamable stir fry blend)
- 1 cup sliced mushrooms if desired
- 4 eggs cracked into a bowl and beaten well
- 4 Tbsp teriyaki sauce
- 1/8 tsp black pepper optional and as desired
- Pam olive oil cooking spray
Instructions
- Spray a skillet with cooking spray. If using steamed prepared veggies, pour them into the sprayed pan together. If not, cook the veggies in the pan first over medium heat.
- Add mushrooms, garlic, spices, and teriyaki sauce. Cook on medium heat for a few minutes until the liquid is cooked out.
- Using a spatula, push all the veggies to the side of the pan, spray a small area and add 4 beaten eggs. Scramble, then stir in with veggies. Lastly, fold in the chicken and heat it up!
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Notes
- Quick, easy, and ZERO points.
- Serve 4 with large servings, so it’s great to use as a prep dish and have planned leftovers.
- You can add any zero-point veggie you like.
Nutrition
More Healthy Recipes You Will Love
Nutty Date Bites – Wholesome and quick snack
Adult Lunchable – Fun to eat and filling, too.
Cottage Cheese & Fruit Parfait – Fast and high in protein. This is a favorite for a quick breakfast or a snack.
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