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Low Calorie Chicken Fried Rice Meal Prep - Easy, Flavorful, and Budget-Friendly

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 lb (450 g) boneless, skinless chicken breast, cut into small cubes
  • 2 cups cooked and cooled jasmine or basmati rice (day-old is best)
  • 3 cups riced cauliflower (store-bought or homemade)
  • 1 cup frozen peas and carrots mix
  • 3 large eggs, lightly beaten
  • 4 scallions, thinly sliced (whites and greens separated)
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced or grated
  • 2–3 tablespoons low-sodium soy sauce or tamari (to taste)
  • 1 tablespoon oyster sauce or 2 teaspoons fish sauce (optional for depth)
  • 1 teaspoon sesame oil (for finishing)
  • 1–2 tablespoons avocado or light olive oil (for cooking)
  • 1/4 teaspoon white pepper or black pepper
  • Salt to taste (you may not need much due to soy sauce)
  • Optional add-ins: 1 red bell pepper (diced), 1 cup shredded cabbage, chili flakes, lime wedges

Method
 

  1. Prep your rice: Use cold, cooked rice for the best texture. If making fresh, spread it on a tray to cool completely before cooking.
  2. Season the chicken: Toss cubed chicken with a pinch of salt, pepper, and 1 teaspoon soy sauce. This adds quick flavor without a long marinade.
  3. Scramble the eggs: Heat a large nonstick skillet or wok over medium-high heat. Add a small splash of oil, pour in eggs, and scramble just until set. Transfer to a plate.
  4. Cook the chicken: In the same pan, add 1 tablespoon oil. Sear chicken in a single layer for 4–5 minutes until cooked through and lightly browned. Remove and set aside.
  5. Sauté aromatics: Add scallion whites, garlic, and ginger to the pan. Cook 30–60 seconds until fragrant. Don’t let them burn.
  6. Add vegetables: Stir in peas and carrots (and bell pepper or cabbage if using). Cook 2–3 minutes until hot and slightly tender.
  7. Cook the cauliflower rice: Add riced cauliflower. Stir-fry 3–4 minutes until steam releases and it softens. You want it tender but not mushy.
  8. Add rice and sauces: Toss in the cooked rice, breaking up clumps. Sprinkle over soy sauce and oyster or fish sauce if using. Stir-fry 2–3 minutes to combine and warm through.
  9. Finish it off: Return chicken and eggs to the pan. Add sesame oil, white pepper, and scallion greens. Taste and adjust soy sauce or salt as needed.
  10. Cool and portion: Remove from heat. Let it cool slightly before dividing into 4–5 meal prep containers.