Chicken Fried Rice Recipe
Like many people we’re also a fan of take-out style fried rice. So, we asked our selves: “Is there a healthy and high protein version of it?” Yes! We found it. This Chicken Fried Rice Recipe offers everything you love, savory rice, juicy chicken, crisp veggies, and just the right amount of seasoning. Even better, it’s cooked in one pan. This version keeps things lean and clean without sacrificing flavor. It’s great if you’re looking for a good meal prep option or a quick weeknight dinner,
Why We Keep Making This One
This chicken fried rice hits that perfect balance between comfort and clean eating. It’s protein-packed, full of color and texture, and comes together faster than takeout. The rice gets just the right amount of crisp on the bottom, while the chicken stays juicy and the veggies hold a little crunch. It’s one of those recipes you make once and immediately want to put on repeat. It’s satisfying after a workout, simple enough for a busy weeknight, and flexible enough to tweak depending on what’s in your fridge.
Ingredients
Protein and Eggs:
- 2 cups cooked chicken breast, diced or shredded
- 3 large eggs, lightly beaten
Vegetables:
- 1 cup frozen peas and carrots (thawed)
- ½ cup diced white or yellow onion
- 2 green onions, sliced
- 2 cloves garlic, minced
Rice and Oils:
- 3 cups cooked brown rice or jasmine rice (preferably cold)
- 1 tbsp avocado oil or olive oil
- 1 tsp sesame oil
Sauces and Seasonings:
- 2 tbsp low-sodium soy sauce (or coconut aminos)
- 1 tbsp oyster sauce (optional, for deeper umami)
- Salt and black pepper to taste
Optional Add-Ins:
- ½ cup chopped bell peppers
- chopped parsley
- 1 tsp freshly grated ginger
- Red chili flakes (for heat)
Instructions
1. Prep Everything Before You Start
Fried rice comes together fast, so make sure you dice the cooked chicken, beat the eggs, and thaw the frozen veggies beforehand. Cold, day-old rice works best because it won’t clump or get soggy.
2. Cook the Chicken (If Not Pre-Cooked)
Heat 1 teaspoon of avocado oil in a large skillet or wok over medium heat. Add the diced chicken breast and season it lightly with salt and pepper. Cook for 5–7 minutes, stirring occasionally, until golden and fully cooked. Transfer the chicken to a plate and set aside.
3. Scramble the Eggs
Pour the beaten eggs into the skillet. Let them sit for about 30 seconds, then scramble them using a spatula until fully cooked. Break the eggs into small bits, then remove them from the pan and set aside with the chicken.
4. Stir-Fry the Vegetables
Add the remaining oil to the skillet. Sauté the diced onions for 2 minutes until slightly soft. Add garlic, peas and carrots, parsley (if using), and any optional veggies like bell peppers. Cook everything together for 3–4 minutes until tender but still vibrant.
5. Add the Rice
Toss in the cold rice. Break up any clumps using the back of your spatula. Stir well so the rice heats evenly and absorbs flavor from the veggies.
6. Combine and Season
Return the cooked chicken and scrambled eggs to the pan. Drizzle in soy sauce, oyster sauce, and sesame oil. Stir-fry everything together on medium-high heat for 2–3 more minutes. Allow the rice to get slightly crispy on the bottom for extra flavor and texture.
7. Finish with Fresh Green Onions
Sprinkle chopped green onions over the top. Give everything one last toss and serve hot. If you like a little heat, now’s the time to add red chili flakes.
Recipe Tips and Substitutions
- No cold rice? Spread warm rice on a tray and freeze for 15 minutes before using.
- Want extra veggies? Add spinach, broccoli, or mushrooms.
- Swap the protein. Use shrimp, tofu, or ground turkey instead of chicken.
- Use coconut aminos if you’re avoiding soy.
- Add crunch. Toss in chopped cashews or toasted sesame seeds before serving.
Nutrition Facts (Per Serving – Serves 4)
| Nutrient | Amount |
| Calories | 405 kcal |
| Protein | 35 g |
| Carbohydrates | 36 g |
| Total Fat | 15 g |
| Saturated Fat | 3 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 570 mg |
| Cholesterol | 190 mg |
Note: Nutrition will vary slightly based on ingredients and exact portion sizes.
How to Keep It Fresh
This recipe holds up beautifully as a meal prep option. Once cooked, the flavors deepen even more after a day in the fridge. Just store it in airtight containers and keep it refrigerated. You’ll have lunches or dinners ready to go for up to four days. For longer storage, freeze in single portions and reheat with a splash of water to bring the moisture back. It reheats quickly.
Our Takeaway
This Chicken Fried Rice Recipe is everything what we at Fitness Food Chef wanted. It’s a classic takeout flavor with a healthier, high-protein twist. We can go on and on, but we’ll just say couple of things about it. It’s easy, flexible, and amazingly satisfying if your fueling up after a workout or prepping lunch for the week. We guarantee, you won’t have to go back to restaurant versions again.
Chicken Fried Rice Recipe
Equipment
- large skillet or wok
- Spatula
- Knife
- cutting board
- Mixing bowl
Ingredients
- 2 cups cooked chicken breast diced or shredded
- 3 large eggs lightly beaten
- 1 cup frozen peas and carrots thawed
- ½ cup diced white or yellow onion
- 2 green onions sliced
- 2 cloves garlic minced
- 3 cups cooked brown rice or jasmine rice preferably cold
- 1 tbsp avocado oil or olive oil
- 1 tsp sesame oil
- 2 tbsp low-sodium soy sauce or coconut aminos
- 1 tbsp oyster sauce optional
- Salt and black pepper to taste
- ½ cup chopped bell peppers
- 1 tsp freshly grated ginger
- Red chili flakes to taste
- Chopped parsley for garnish
Instructions
- Dice or shred the cooked chicken, beat the eggs, and thaw the frozen vegetables. Cold rice works best for fried rice because it prevents clumping and keeps the grains separate.
- Heat 1 teaspoon of avocado oil in a large skillet or wok over medium heat. Add the diced chicken breast and season lightly with salt and pepper. Cook for about 5–7 minutes, stirring occasionally, until the chicken is golden and fully cooked. Transfer to a plate and set aside.
- Pour the beaten eggs into the same skillet. Let them cook for about 30 seconds, then gently scramble with a spatula until fully cooked. Break the eggs into small pieces and remove them from the pan.
- Add the remaining oil to the skillet. Sauté the diced onion for about 2 minutes until slightly softened. Stir in the garlic, peas, carrots, and any optional vegetables such as bell peppers. Cook for 3–4 minutes until tender but still vibrant.
- Add the cold cooked rice to the skillet. Use the back of the spatula to break up any clumps. Stir well so the rice heats evenly and begins to absorb the flavors from the vegetables.
- Return the cooked chicken and scrambled eggs to the skillet. Add soy sauce, oyster sauce, and sesame oil. Stir-fry everything together over medium-high heat for about 2–3 minutes. Allow the rice to sit briefly so the bottom gets slightly crispy.
- Sprinkle sliced green onions over the top and toss everything together. Serve hot and add red chili flakes if you like a little heat.
Notes
- Cold rice works best for fried rice because it stays fluffy and separates easily when stir-fried. If you only have freshly cooked rice, spread it on a tray and chill it in the freezer for about 15 minutes before using.
- This recipe is very flexible. You can swap the chicken for shrimp, tofu, or ground turkey, and add extra vegetables like broccoli, mushrooms, or spinach depending on what you have available.
- For meal prep, store the fried rice in airtight containers in the refrigerator for up to 4 days. Reheat in a skillet or microwave with a small splash of water to restore moisture.
