Go Back

High Protein Chicken Fried Rice - Simple, Satisfying, and Meal-Prep Friendly

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

Ingredients
  

  • Chicken: 1 to 1.25 pounds boneless, skinless chicken breast or thighs, diced small
  • Rice: 4 cups cooked and chilled jasmine or long-grain rice (day-old is best)
  • Eggs: 3 large
  • Vegetables: 1 cup frozen peas and carrots, 1 small onion (diced), 3 green onions (sliced), 2 to 3 cloves garlic (minced), 1 cup diced bell pepper (optional)
  • Soy sauce: 3 to 4 tablespoons low-sodium soy sauce or tamari
  • Oyster sauce or hoisin: 1 tablespoon (optional, for depth)
  • Sesame oil: 1 to 2 teaspoons
  • Cooking oil: 1 to 2 tablespoons neutral oil (avocado, canola, or peanut)
  • Spices and extras: 1 teaspoon grated fresh ginger (or 1/4 teaspoon ground), red pepper flakes or sriracha to taste, black pepper
  • Salt: Only if needed, since soy sauce adds saltiness
  • Optional add-ins: Edamame, mushrooms, corn, cabbage, or bean sprouts

Method
 

  1. Prep the rice right: If you haven’t already, cook rice earlier in the day and let it chill. Cold, dry rice stir-fries better and won’t turn mushy.
  2. Season the chicken: Toss diced chicken with 1 tablespoon soy sauce and a pinch of black pepper. Let it sit while you chop your veggies.
  3. Heat the pan: Set a large skillet or wok over medium-high heat. Add 1 tablespoon oil and swirl to coat.
  4. Cook the chicken: Add chicken in an even layer. Let it sear, then stir-fry until cooked through and lightly browned, 4 to 6 minutes. Transfer to a bowl.
  5. Scramble the eggs: Add a small drizzle of oil if the pan looks dry. Crack in the eggs and scramble just until set. Slide them out with the chicken.
  6. Sauté aromatics and veggies: Add onion and bell pepper. Stir-fry 2 to 3 minutes until slightly tender. Add garlic and ginger for 30 seconds, then peas and carrots. Cook until heated through.
  7. Add the rice: Break up clumps with your hands before adding. Spread the rice over the veggies, pressing gently so it makes contact with the pan. Let it sit for 30 to 60 seconds to get a little toasty.
  8. Season and toss: Pour in 2 to 3 tablespoons soy sauce, oyster or hoisin sauce if using, and a small drizzle of sesame oil. Toss until the rice is evenly coated and steaming hot.
  9. Return chicken and eggs: Stir in the cooked chicken and eggs. Add green onions and a pinch of red pepper flakes or a squeeze of sriracha if you like heat. Taste and adjust soy sauce or sesame oil as needed.
  10. Finish and serve: Turn off the heat. Let the rice rest for a minute to absorb flavors. Serve hot with extra green onions and a crack of black pepper.