Cauliflower and Chicken Fried Rice

  • 10MINS
  • 30MINS
  • 255KCAL

This easy Cauliflower and Chicken Fried Rice is a healthier alternative to the high calorie takeaway dish and uses cauliflower in place of rice.

  • Batch Cook pinchofnom.com
  • Dairy Free pinchofnom.com
  • Everyday Light pinchofnom.com
Easy Peasy Cauliflower and Chicken Fried Rice pinchofnom.com

NutritionPer Serving

  • Calories255
  • Carbs21g
  • Protein31g
  • Fat4.4g
  • Saturates1.1g
  • Sugars11g

Cauliflower and Chicken Fried Rice - Pinch of Nom Slimming Recipes

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!

Our Cauliflower and Chicken Fried Rice is our healthier take on the higher calorie chicken fried rice takeaway dish.

We’ve used riced cauliflower instead of rice to help keep the calories and carbs lower, but we promise that you can hardly taste the difference! You can use a blender to rice your cauliflower (which is what we’ve done), but if you don’t have one then you could just use a grater instead – it’ll work just as well.

This Cauliflower and Chicken Fried Rice really is a meal in itself, but we also love it when served as part of a Chinese fakeaway feast. It’s perfect for a Friday night or at the weekend when you fancy a bit of a treat but don’t want all of the extra Points and calories.

What diets is this Cauliflower and Chicken Fried Rice suitable for?

This Cauliflower and Chicken Fried Rice is suitable for dairy free diets.

It can also be made suitable for gluten free diets as long as you use gluten free alternatives to the following ingredients:

  • Soy sauce

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Cauliflower and Chicken Fried Rice recipe?

  • You need to count 3 Points per portion of this Cauliflower and Chicken Fried Rice recipe if you’re on WW Green.
  • You need to count 1 Point per portion of this Cauliflower and Chicken Fried Rice recipe if you’re on WW Blue.
  • You need to count 1 Point per portion of this Cauliflower and Chicken Fried Rice recipe if you’re on WW Purple.

Do you need any special ingredients to make this Cauliflower and Chicken Fried Rice?

This dish doesn’t require any special ingredients to make – it’s really simple!

How many calories are in this Cauliflower and Chicken Fried Rice?

There are 255 calories per portion in this Cauliflower and Chicken Fried Rice which means it falls into our Everyday Light category. 

This Cauliflower and Chicken Fried Rice is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers. 

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Place cauliflower in a blender and pulse until it’s the consistency of rice.

Step 1 pinchofnom.com

Step 2

Spray a wok with low calorie cooking spray and set on a medium heat.

Step 3

Fry the chicken and bacon for 5-10 minutes, then put to one side in a bowl.

Step 3 pinchofnom.com

Step 4

Spray the wok again with low calorie cooking spray and then add the onions and garlic. Fry until soft, then add the cauliflower, chicken, soy sauce, peas and the bacon. Continue cooking for another 10 minutes.

Step 4 pinchofnom.com Step 4 pinchofnom.com

Step 5

Push all ingredients in the wok to one side then add the egg and mix.

Step 5 pinchofnom.com

Step 6

Cook for a further 5 minutes and season to taste with salt and pepper.

Step 7

Serve sprinkled with some chopped spring onions.

Cauliflower and Chicken Fried Rice - Pinch of Nom Slimming Recipes

What could I serve with this Cauliflower and Chicken Fried Rice?

This Cauliflower and Chicken Fried Rice is a meal in itself, but would also work well when served with any of the following accompaniments:

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How do you know when this Cauliflower and Chicken Fried Rice is cooked?

You’ll need to cook your Cauliflower and Chicken Fried Rice until the veg is tender and the chicken and bacon is cooked through. This should take between 20 – 3o minutes.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep this Cauliflower and Chicken Fried Rice in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftovers of this Cauliflower and Chicken Fried Rice in the fridge for approximately 3 days or so.

Can I freeze this Cauliflower and Chicken Fried Rice?

Yes you can! This recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat this Cauliflower and Chicken Fried Rice?

From chilled: Reheat in a wok until piping hot. You can also reheat covered in the microwave. Cook for around 3 minutes, stir, and then heat for another 2 – 3 minutes until piping hot.

From frozen: Defrost thoroughly. Reheat in a wok until piping hot. You can also reheat covered in the microwave. Cook for around 4 minutes, stir, and then heat for another 4 – 5 minutes until piping hot.

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Cauliflower and Chicken Fried Rice

This easy Cauliflower and Chicken Fried Rice is a healthier alternative to the high calorie takeaway dish and uses cauliflower in place of rice.
  • Prep Time
    10 MINS
  • Cook Time
    30 MINS
  • KCals 255
  • Carbs 21G
  • WW Points:
  • 3 Green
  • 1 Blue
  • 1 Purple

Ingredients

  • 1 medium cauliflower cored and cut into florets
  • 2 chicken breasts cut into strips
  • 3 bacon medallions cut into strips
  • 200 g petit pois peas cooked and drained
  • 1 medium onion finely diced
  • 1 medium egg
  • 2 tbsp soy sauce
  • 1 garlic clove crushed
  • 3 spring onions finely chopped (to garnish)
  • salt and pepper to taste
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Place cauliflower in a blender and pulse until it’s the consistency of rice.
  2. Spray a wok with low calorie cooking spray and set on a medium heat.
  3. Fry the chicken and bacon for 5-10 minutes, then put to one side in a bowl.
  4. Spray the wok again with low calorie cooking spray and then add the onions and garlic. Fry until soft, then add the cauliflower, chicken, soy sauce, peas and the bacon. Continue cooking for another 10 minutes.
  5. Push all ingredients in the wok to one side then add the egg and mix.
  6. Cook for a further 5 minutes and season to taste with salt and pepper.
  7. Serve sprinkled with some chopped spring onions.

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9 comments

See what others have to say

BernieMonday 28th June 2021

Hi there,
Would frozen cauliflower rice work as well in this recipe?
TIA.
Bernie.

Reply

    HollyMonday 28th June 2021

    Hey Bernie, yes you could swap the cauliflower for ready prepared cauliflower rice and just skip those steps in the method. Hope that helps!

    Reply

      BernieMonday 28th June 2021

      That’s great! Thank you!

Angie RutlandFriday 30th April 2021

I wanted to thank both of you and the team at PON. I have all three of your books now , and since last April I have lost 4 stone . Purely from eating healthily and using your books every day .
You have taught me how to cook , shop properly , and change my eating habits , but at the same time , found nee recipes that we use every week .
Thank you so much .. Angie

Reply

    HollyFriday 30th April 2021

    Hey Angie, thanks so much for your message! Well done on all of your achievements you’ve done amazing!

    Reply

RebeccaSunday 10th January 2021

This seems a little dry to cook all those ingredients for 10 minutes before the egg – is that meant to happen?

Reply

    HollyMonday 11th January 2021

    Hi Rebecca, the vegetables, bacon and chicken will release moisture while they cook so this won’t be too dry before you add the egg. Hope that helps!

    Reply

Emily STuesday 22nd December 2020

Looking at the cauliflower and chicken fried rice I can’t understand why it’s so high in calories if the veg is being used as the rice… is it the bacon that’s pushing it up? Otherwise how does chicken, cauliflower & peas get so high?

Reply

    HollyMonday 4th January 2021

    Hi Emily, sorry for the error the recipe should serve 4 people not 2 so the calories and nutritional information are now correct on the recipe page. Hope that helps!

    Reply

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