Weight Watchers Recipes

Amazing Skinny Chicken Fried Cauliflower Rice

Get ready to make the most fantastic fried rice. Except…without rice. It’s made with cauliflower!!!  The first step is to transform a head of cauliflower into rice-shaped pieces. This can be done in a food processor or grated on a box grater. Made this way, not only does the cauliflower taste like rice, this dish has all the fabulous flavors of classic chicken fried rice!  I’m not kidding, the results will amaze you. Each very skinny serving has only 188 calories, and 8g of fat. A must try!!!


  • 1 medium head cauliflower or 1 (16 oz) bag Trader Joe’s riced cauliflower, see shopping tips
  • 2 egg whites
  • 1 egg
  • Cooking Spray
  • 1 tablespoon canola oil or olive oil
  • 1 teaspoon garlic, minced
  • 1 cup cooked chicken breast, diced and skin removed
  • ½ cup sliced scallions (green onion)
  • 1 cup chopped celery
  • 1 cup frozen peas and carrots, not thawed, see shopping tips
  • 3 tablespoons reduced-sodium soy sauce (use wheat-free soy sauce for Paleo or Gluten-free, see shopping tips
  • 2 teaspoons sesame oil, see shopping tips
  • Black pepper, to taste


  • If you are using a bag of already prepared riced cauliflower, skip this first step. Otherwise, wash and dry the cauliflower. Remove core and coarsely chop into florets. Blot with paper towels to completely dry. Place half of cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Be sure to not over process or it will get mushy. Add to a large bowl. Repeat processing with remaining cauliflower. Or, using the largest holes on a box cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice. Set aside.
  • Combine the egg and egg whites in a small bowl. Beat with a fork. Set aside.
  • Coat a large nonstick wok or large nonstick pan with cooking spray. Add canola oil and heat over medium-high heat. Stir in cauliflower rice and garlic. Stir-fry for 3 minutes. Stir most of the time.
  • Add chicken and stir-fry for 1 minute. Add in scallions, frozen peas/carrots, (breaking them up) celery, and soy sauce. Cook for about 3 minutes until heated through, continuously tossing gently to coat and cook all ingredients.
  • Push mixture to the sides of wok or pan. Coat the open side of pan with more cooking spray. Add eggs to that side of pan. Cook and stir about 1 minute or until the eggs are completely cooked. Mix eggs into cauliflower mixture. Add sesame oil, a little black pepper, and stir fry ingredients all together.
  • Serve immediately or store leftovers in refrigerator for up to 2 days. This dish freezes great, too.


Serving: 1.5cupsCalories: 188kcalCarbohydrates: 14gProtein: 16gFat: 8gSaturated Fat: 1gCholesterol: 70mgSodium: 575mgFiber: 6gSugar: 1gBlue Smart Points: 2Green Smart Points: 3Plus Points: 5

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