Teriyaki chicken fried rice low points

The key is to maximize flavor and volume while minimizing high-point ingredients like oil, white rice, and sugary sauces.

🍗 Low-Point Teriyaki Chicken Fried Rice

This version uses smart swaps to create a satisfying meal. Estimated Points: Varies by plan, but approximately 4-7 points per serving depending on your specific ingredients and zero-point foods.

Ingredients (Serves 4)

• For the “Teriyaki” Sauce:

  • ¼ cup low-sodium soy sauce or tamari

  • 2 tbsp rice vinegar

  • 1 tbsp honey or maple syrup (or use a zero-point sweetener like monk fruit)

  • 1 tsp freshly grated ginger

  • 2 cloves garlic, minced

  • 1 tsp cornstarch mixed with 1 tbsp water (for thickening)

• For the Fried Rice:

  • 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces (zero points on most plans)

  • 4 cups cauliflower rice (fresh or frozen) OR 2 cups cooked brown rice (for higher fiber)

  • 2 large eggs, beaten (often low or zero points)

  • 1 cup mixed vegetables (frozen peas, carrots, and corn work perfectly)

  • 3-4 green onions, chopped

  • 1 tbsp toasted sesame oil (for flavor—use sparingly!) or use a cooking spray

  • Cooking spray (avocado or olive oil)

Instructions

1. Make the Sauce: In a small bowl, whisk together soy sauce, vinegar, sweetener, ginger, and garlic. Set aside.

2. Cook the Chicken: Heat a large non-stick wok or skillet over medium-high heat. Spray lightly with cooking spray. Add chicken and cook until no longer pink, 5-7 minutes. Remove and set aside.

3. Scramble the Eggs: Re-spray the pan if needed. Pour in beaten eggs and scramble until set. Remove and set aside with the chicken.

4. Stir-fry Veggies & Rice: Add the sesame oil (or more spray) to the pan. Add the mixed vegetables and white parts of the green onions. Stir-fry for 3-4 minutes until tender-crisp. Add the cauliflower rice (or brown rice) and stir-fry for another 4-5 minutes until heated through and any excess moisture has cooked off.

5. Combine & Sauce: Return the chicken and eggs to the pan. Give the sauce a quick stir and pour it over the rice mixture. Stir constantly for 1-2 minutes until everything is hot and evenly coated. The sauce will thicken slightly.

6. Serve: Garnish with the green onion tops. Serve immediately.

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⭐ Key Strategies for “Low Points” Success

1. The Rice Swap (The Biggest Points Saver)

• Best for Zero Points: Use 100% cauliflower rice. It soaks up the teriyaki flavor beautifully and dramatically cuts calories.

• Better Volume & Fiber: Use a 50/50 mix of cauliflower rice and cooked brown rice. This gives you more volume for fewer points than all white rice.

• If Using Regular Rice: Always use cooked and cooled brown rice. The cooling process increases resistant starch, which is better for blood sugar and may be counted slightly lower on some plans.

2. The Sauce Strategy

Store-bought teriyaki sauce is very high in sugar and points. This homemade version gives you control. For zero-point sweetness, use a natural zero-calorie sweetener instead of honey.

3. Cooking Method: No-Fry “Fried” Rice

• Use a high-quality non-stick pan and rely on cooking spray instead of pouring oil.

• Add flavor with 1 tsp of toasted sesame oil at the end of cooking—a little goes a very long way.

4. Boost Volume with Zero-Point Veggies

• Double up on vegetables like mushrooms, bell peppers, broccoli florets, water chestnuts, and bean sprouts to make the dish bigger and more filling without adding points.

📊 Points Comparison & Customization

To make it even lower: Use only egg whites, increase the chicken breast, and add more zero-point vegetables like spinach or zucchini.

Enjoy your delicious, guilt-free teriyaki chicken fried rice! It’s proof that you don’t have to give up flavorful takeout-style meals while following your plan.