Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon

Does your insurance cover daily coaching and a smart scale from Lark?

Find out now with our 2-minute eligibility quiz!
Check my eligibility
Close icon
< Back to Member Blog
< Back to Industry Resources

Chicken Cauliflower Fried Rice

Natalie
Stein
December 21, 2024
Cauliflower or brown rice, lean chicken and egg, and colorful vegetables combine for a nutritious alternative to take-out,
Lark

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
LOW RISK
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Dig into Asian takeout-inspired fried rice while you stick to your healthy diet plan with this recipe makeover. Cauliflower rice keeps it low in carbohydrates while adding fiber and vitamin C, while skinless chicken and eggs add protein. Colorful vegetables like peas and carrots add vibrancy and sweetness, while soy sauce gives it extra flavor. It’s a low-calorie, low-carb dish you can get together in minutes and the whole family can enjoy.

Variations and Serving Suggestions

  • The recipe instructions use thawed frozen storebought riced cauliflower. You can alternatively use fresh storebought riced cauliflower or make your own cauliflower rice by pulsing ½ small cauliflower in a blender or food processor. If you’re using fresh cauliflower, cook it before using it in the recipe.
  • Any diced vegetables can add flavor and texture. Frozen vegetables work well, too. Thaw before using. 
  • To add a whole grain, omit the cauliflower rice. Instead, use 2 cups of cooked brown rice. 
  • For variety, try swapping fish, shrimp, or tofu for chicken. 
  • For a different flavor with additional healthy fats, use peanut oil instead of olive oil, and add ¼ cup of chopped peanuts at the end of cooking.
  • Add pineapple chunks for sweetness without added sugars.
  • For a complete meal, serve with stir-fried vegetables, broth-based soup, or a fruit salad.
  • For a gluten-free version, use tamari instead of soy sauce.
  • Garnish as desired with chopped green onion or fresh cilantro.

Recipe for Chicken Fried Cauliflower Rice

Makes 4 servings

Ingredients

  • 2 tablespoons of olive oil, divided
  • 2 eggs
  • 12 ounces of skinless chicken
  • 1 onion, diced
  • ¼ cup of carrots, minced
  • 2 cloves of garlic, minced 
  • 4 cups of frozen cooked riced cauliflower, thawed
  • 1 cup of spinach leaves, chopped
  • ½ cup of frozen green peas, thawed
  • 2 tablespoons of low-sodium soy sauce 
  • ½ teaspoon of dried ginger or 1 teaspoon of fresh grated ginger
  • Salt and pepper to taste

Instructions:

  1. Heat 1 tablespoon of oil in a large skillet or frying pan. Add the chicken and cook on both sides until it is cooked through. Remove it from the skillet. When it is cool, cut it into small cubes.
  2. While the chicken is cooling, scramble the eggs in the skillet, then remove them and set them aside.
  3. Add the other tablespoon of oil to the pan. When it is hot, add the onion, garlic, carrot, and ginger. Add the cauliflower, spinach, peas, soy sauce, and salt and pepper. Stir and heat.
  4. Add the chicken and scrambled egg back to the pan. Stir and heat. Serve hot with any desired garnishes.

Nutrition information per serving: 

The nutrition information per serving (1/4 recipe) is approximately: 400 calories; 18 grams of fat; 5 grams of saturated fat; 100 mg of cholesterol; 620 mg of sodium; 12 grams of carbohydrates; 5 grams of sugar; 4 grams of fiber; 34 grams of protein

Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Check my eligibility

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!
AM I ELIGIBLE?

Similar posts

Potato slices topped with delicious and filling toppings can be a family-friendly and diet-friendly choice. Potato slices topped with delicious and filling toppings can be a family-friendly and diet-friendly choice.

Healthy Lower-Carb “Stuffed” Baked Potato Slices

Loaded baked potato slices offer a nutritious, lower-carb, gluten-free alternative to traditional stuffed potatoes. Roast potato slices, then top with diverse, healthy options for a satisfying, custom

Learn more
Sweet potato toasts can get your day started with great taste and healthy fats, protein, and fiber. Sweet potato toasts can get your day started with great taste and healthy fats, protein, and fiber.

Healthy Potato or Sweet Potato Breakfast “Toasts”

Roasted potato/sweet potato slices are a versatile, gluten-free, grain-free toast alternative. Top with protein, fruit or vegetables, and healthy fats for a balanced, delicious breakfast your way.

Learn more
Use any type of whole grain and add your favorite vegetables for a quick and delicious salad. Use any type of whole grain and add your favorite vegetables for a quick and delicious salad.

Whole-Grain Salad with Spring Vegetables

Delicious, Balanced Whole-Grain Salad! Loaded with veggies, fiber, healthy fats, and antioxidants. This easy, make-ahead dish is perfect for any meal, using up leftovers and saving you time!

Learn more