Can I use frozen cauliflower rice?

Yes. The quantities stay the same at 200 g. Add it straight from frozen and give it a minute or two longer, because it releases water that needs to cook off before it fries.

Is 52 g of protein a lot for one meal?

It is a generous amount, and it comes almost entirely from the 200 g of chicken breast. It is what keeps a 440 kcal plate filling for hours rather than an hour.

Cauliflower Rice Chicken Stir-Fry: 440 kcal, 52 g Protein

September 9, 2026

Fried rice is the dish people miss most when they cut calories, and this is the version that keeps the flavor without the rice. Grated cauliflower takes the soy sauce and garlic exactly the way rice does, and 200 g of chicken breast turns it into a proper dinner: 440 kcal with 52 g of protein for the recipe as written.

Twenty minutes, one skillet. The only technique that matters is not overcooking the cauliflower, which goes from tender to mushy in about a minute.

How This Fits Your Day

At 440 kcal this is roughly a quarter of an 1,800 kcal day, or closer to a third of a 1,400 kcal one. Where it lands for you depends on your own daily target, which depends on your height, weight, age, sex and how active you are. If you have not worked out your number, our free calorie calculator takes about a minute.

The recipe

Prep: 10 min
Cook: 10 min

Nutrition for the whole recipe as written:

Calories: 440
Protein: 51.9 g
Carbs: 16.5 g
Fat: 18.6 g
Fiber: 5.4 g

Ingredients

200 g chicken breast fillet
200 g cauliflower
½ medium onion
1 fresh garlic clove
3 tsp olive oil
3 tsp soy sauce of choice

Method

1Wash the cauliflower, remove the leaves and stem, and cut into small florets.
2Pulse the florets in a food processor (or grate) until they resemble rice.
3Heat the olive oil in a nonstick skillet over medium heat.
4Add the onion and garlic, and sauté for 1-2 minutes until fragrant.
5Add the diced chicken and cook for 4-5 minutes, stirring occasionally, until fully cooked.
6Add the cauliflower rice and soy sauce, then stir-fry for 3-4 minutes until tender but not mushy. Season with salt and pepper to taste.

These are fixed quantities, not a portion calculated for you. MenuVita adjusts recipe quantities to your own energy needs and builds them into a seven-day plan with a grocery list. Serving suggestion; your dish may look different. Follow the quantities above.

The quantities above are fixed: they are not scaled to your body or your goal. Adjusting recipe quantities to a personal calorie target, across a full week, is what we are building at MenuVita. This recipe is part of our high protein low calorie meals collection, and there are more free dishes on the recipes page.

This recipe is not intended for pregnant or breastfeeding people, adolescents, or anyone with a medical condition, who should talk to a doctor first.

This is general information, not medical advice. If you have a medical condition, talk to your doctor or a registered dietitian before changing your diet.

Common questions

Can I use frozen cauliflower rice?: Yes. The quantities stay the same at 200 g. Add it straight from frozen and give it a minute or two longer, because it releases water that needs to cook off before it fries.
Is 52 g of protein a lot for one meal?: It is a generous amount, and it comes almost entirely from the 200 g of chicken breast. It is what keeps a 440 kcal plate filling for hours rather than an hour.