If you are not a fan of cauliflower rice then perhaps you have not tried it with more flavours than the basic cauliflower rice. If you try different flavours such as using pilau rice seasoning, or Italian flavours it could really change your mind. This chicken fried rice made with cauliflower is perfect!

Chicken cauliflower rice
Chicken cauliflower rice

Disclaimer: Just Average Jen is not connected with any weight loss plan. Please check nutritional values and/or syns yourself as these are approximate to the best of my knowledge.

Why Cauliflower rice is great on Slimming World

Slimming World has the basic EE plan, described in my Unofficial Slimming World guide, and an SP plan for accelerated weight loss.

The SP plan involves having no carbohydrates and higher amounts of vegetables and protein foods.

Vegetables are low in calories so great for weight loss. If you have cauliflower rice instead of normal rice you will be just as full but have fewer calories.

Cooked rice in a saucepan on a cooling rack
Cooked rice
cauliflower infographic sharing the various health benefits and nutritional information of cauliflower.

Can children eat cauliflower rice?

They sure can, anyone can enjoy this cauliflower rice with chicken and may not even notice the difference!

Once you get good at it you can make all sorts of adaptions to make whatever your family enjoys.

This recipe does have chilli paste in but if you find this is too spicy for them you could leave it out.

Chicken cauliflower rice
Chicken cauliflower rice

What to enjoy this cauliflower chicken rice with

This would be great with any of my Chinese fakeaway recipes or just on its own if you prefer. If you enjoy cold rice dishes for lunch then you could make extra and have this for a work lunch.

Do you have a family buffet coming up? This would be an easy dish to make and popular with everyone too.

A bowl of this on the table along with some healthy crudites and dips all made in half an hour! Bonus!

Other recipes with cauliflower

If you love cauliflower and wish you used it more often here are some other suggestions you could consider. Don’t forget too it is great for vitamin B so pretty good for you!

Easy Roti with spiced cauliflower

Roast cauliflower suitable for Christmas dinner

Cauliflower and chickpea curry

Instant pot vegetable curry

Roasted vegetable salad

plate of roasted vegetable salad
Roasted vegetable salad

Using frozen chicken

Chicken for this or any other chicken recipes should never be cooked from frozen, there are so many issues with this that risk food poisoning.

If you have just realised you only have frozen chicken there I have lots of tips to safely defrost chicken check them out in my defrosting chicken guide.

frozen chicken in a yellow tray
Frozen chicken

Other recipes you may enjoy

If you like cooking with chicken then there are lots of other chicken recipes you may enjoy.

Are you a fan of this chicken fried rice and want to find other rice recipes where you may be able to substitute the rice for cauliflower rice to get those extra veggies check out my rice recipes including egg fried rice.

Egg fried rice in a white bowl
Egg fried rice
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Chicken cauliflower rice

Delicious cauliflower fried rice that is chicken fried rice but low carb and great on Slimming World

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review
  • Author: Jen Mellor
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 Portions 1x
  • Category: Main Meal
  • Method: Stove top, hob
  • Diet: Low Calorie


Delicious cauliflower rice recipe with lots of flavour and chicken which is low calorie and perfect for weight loss



Low-calorie cooking spray

1 onion (diced)

1 clove garlic, crushed

1 teaspoon fresh ginger, grated

2 chicken breasts, shredded

1 red bell pepper, cut into strips

4 tsp soy sauce, divided into 3tsp and 1 tsp

1 medium head cauliflower

1 tbsp chilli paste (approx 1 syn)

2 large eggs

8 chopped spring onions


Cut the cauliflower into chunks and pulse the cauliflower in a food processor until coarse in texture, like rice or grate coarsely then set aside.

Heat a few sprays of low-calorie cooking spray in a large frying pan or wok over medium heat.

Add the onion and cook, stirring often, until translucent (about 2-3 minutes).

Add the garlic, ginger, bell pepper and chicken to the pan and continue cooking for 2 minutes.

Add the cauliflower to the skillet and season with 3 teaspoons of soy sauce and chilli paste. Stir well and cook for 3 minutes or until the cauliflower has softened.

Cook the eggs. This step can be done in two ways depending on preference: either an omelette cut into slices or scrambled. For the slices, grease your pan with a few sprays of low-calorie cooking spray and crack the egg into a bowl and whisk it. Pour the mixture onto the entire pan, covered with a lid. Once cooked, remove from pan and slice it into 1-inch pieces. Alternatively, cook the egg as scrambled eggs by stirring in the pan until cooked.

Add the eggs into the rice and add remaining soy sauce.

Remove from the heat and stir in the spring onions.


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About Author

Hi, I’m Jen Mellor; I live in Nottingham, UK. and use my knowledge and experience in weight loss and confidence to help you become your own cheerleader and best friend. I am usually seen wearing colourful leggings and love to wear bright colours. Wear what you love, and be proud of your style and choices!

One Comment

  1. Surprisingly delicious! Trying to cut down on the carbs – this was a good swap for real rice.

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