Easy Chicken Fried Rice Meal Prep For The Week (Low Carb)

chicken fried rice meal prep

5 from 1 review

A clean eating chicken fried rice meal prep recipe for weight loss. This low carb take on fried rice is so quick and easy it's one of the perfect meal prep recipes for beginners to make for the week. Plus, each serving has LESS THAN 300 CALORIES!


  • 4 Bags of Green Giant's Riced Cauliflower Medley (or 16 cups of riced cauliflower + 3 cups of a peas and carrots mix)
  • 300g Of egg beaters (or 8 egg whites, or 6 whole eggs)
  • 3 Medium to large sized chicken breasts (1750g)
  • 1 Tbsp sesame oil
  • 3 Tbsps soy sauce


  1. Trim and cube 3 medium to large sized chicken breasts about (1500g or about 4lbs)
  2. Add chicken to a large pan coated with baking spray and cook on medium high heat until no longer pink and white all the way through (around 10 minutes)
  3. Weigh-out your chicken before cooking it if you're trying to keep track of the calories in your meal prep ... and be sure to enter the value as "uncooked" in MyFItnessPal etc.
  4. Next take out 4 Bags (12 oz / 340g) riced cauliflower medley bags by Green Giant OR 16 Cups of riced cauliflower + 3 Cups of a peas and carrots mix
  5. Coat a large wok with nonstick baking spray, and add the cauliflower
  6. At this point, you can also add 3 Tbsps of soy sauce.
  7. Cook until all of the water evaporates from the wok itself
  8. Once the water cooks out add 300g egg beater (8 egg whites, or 6 whole eggs, or 4 whites and 3 whole eggs)
  9. Cook until the eggs are fluffy and dry and no liquid egg is left in the wok
  10. Now add your chicken and mix everything together until combined
  11. Take your food scale back out, add a large bowl to it (tare the scale to zero), add you fried rice to the bowl along with 1 tbsp of sesame oil, and whatever the amount is in grams on the scale is what you'll want to divide by. For instance, If you want to only make 4 meal preps out of this, you'd divide the number on the scale by 4, and then add that amount of fried rice to each meal prep container. So, say you have 1000g of fried rice you'd divide that up into 4 containers, and each meal prep container would have 250g of chicken fried rice.


Containers will last up to 5 days in the fridge. However, you can easily freeze them, and heat them up when you'd like them.