Chicken Cauliflower Fried Rice
Chicken Cauliflower Fried Rice brings together tender marinated chicken, crisp-tender veggies, and fluffy eggs tossed with cauliflower rice for a lighter take on a takeout favorite. Hints of ginger, garlic, and sesame mingle with soy and a pop of pineapple for sweet-salty balance and satisfying texture from chopped peanuts. Serve it for a quick weeknight dinner or meal prep that reheats beautifully.
- Prep30 mins
- Cook14 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Chicken Cauliflower Fried Rice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 27 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 41
- Heart Health
- 89
- Metabolic
- 55
- Digestive
- 32
- Inflammatory
- 56
- Performance
- 55
- General Wellness
- 1
In a large bowl, mix the chicken, 1 tablespoon soy sauce, brown sugar, 1 teaspoon sesame oil, and cornstarch until combined.
- 2
Heat a wok or large saucepan over high heat. Add 1 tablespoon vegetable oil and swirl to coat. Spread the chicken mixture in a single layer over the wok and cook for 1 minute. Flip and toss the chicken, spread it out again, then cook and stir for 2 minutes more. Transfer the chicken to a plate.
- 3
Over medium heat, add the remaining 2 tablespoons vegetable oil to the wok. Add the light green part of the scallions, the garlic, and the ginger; cook and stir until fragrant and softened, 1 to 2 minutes.
- 4
Stir 4 tablespoons soy sauce, cauliflower rice, and 1/2 teaspoon salt into the wok. Cook until the cauliflower starts to crisp, about 3 minutes. Stir in the peas and carrots. Cook, stirring occasionally, until warmed through, about 5 minutes.
- 5
Make a well in the center of the wok and pour in the beaten eggs. Stir with a spatula until the eggs are scrambled, about 2 minutes. Stir in the chicken, the remaining 1 tablespoon soy sauce, the remaining 1 teaspoon sesame oil, the dark green parts of the scallions, the pineapple, the peanuts, and the rice vinegar.
- Calories 516.74 kcal High 26%
- Protein 34.66 g Good Source 69%
- Carbohydrate 47.68 g 17%
- Total Fat 21.64 g High 28%
- Saturated Fat 3.57 g Moderate 18%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 169.74 mg High 57%
- Sodium 1416.05 mg High 62%
- Dietary Fiber 11.62 g Good Source 42%
- Total Sugars 8.43 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 108.14 mg Low Source 8%
- Iron 3.32 mg Moderate 18%
- Potassium 701.36 mg Moderate 15%
- Vitamin A 216.46 mcg Good Source 24%
- Vitamin C 8.11 mg Low Source 9%
- Vitamin D 0.51 mcg Low Source 3%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Peanuts 🥜
- Eggs 🥚
- Soy 🌱
- Sesame
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Chicken Cauliflower Fried Rice is made with 16 ingredients and serves 4. It takes about 44 mins and is rated medium. Key ingredients include Brown Sugar, Chicken Breast, Cornstarch, and Eggs. Each serving provides about 516.74 kcal, and is a good source of protein.
Recipe Questions
- What is Chicken Cauliflower Fried Rice made of?
- The main ingredients are Brown Sugar, Chicken Breast, Cornstarch, Eggs, Fresh Ginger. The full list of 16 is above.
- How long does it take to make Chicken Cauliflower Fried Rice?
- About 44 mins in total: 30 mins to prepare and 14 mins to cook.
- How many calories are in one serving?
- One serving provides about 516.74 kcal. The full nutrition breakdown is above.
- Is Chicken Cauliflower Fried Rice easy to make?
- This recipe is rated medium, with 16 ingredients and 5 steps.
- Is Chicken Cauliflower Fried Rice healthy?
- Chicken Cauliflower Fried Rice has an easyChef Pro health score of 55/100. Per serving, it provides 516.74 calories and 34.66 g of protein, or 69% of the Daily Value. It is a good source of dietary fiber and vitamin A. Worth noting per serving: sodium at 1416.05 mg (62% of the Daily Value) and saturated fat at 3.57 g (18% of the Daily Value). It contains Peanuts, Eggs, Soy, Sesame, Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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