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High-Protein Chicken Fried Rice

A comforting and nutritious high-protein chicken fried rice made with lean chicken, whole grain rice, and colorful vegetables, perfect for weeknight meals or lunches.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Serving Size 4 servings

Ingredients

Main Ingredients

  • 1 pound lean chicken breast, diced Trim excess fat; cut into 1/2-inch pieces for even cooking.
  • 2 cups whole grain rice, cooked and cooled Day-old rice works best.
  • 1 cup mixed vegetables Bell peppers, carrots, peas — fresh or frozen.
  • 2 tablespoons soy sauce Use low-sodium if preferred.
  • 2 tablespoons olive oil Or a neutral oil with a higher smoke point.
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated Or 1/2 teaspoon ground ginger.
  • 2 eggs beaten Optional for extra protein and texture.
  • to taste Salt and pepper
  • to garnish Green onions, chopped

Instructions

Cooking Instructions

  • Heat a large pan or wok over medium-high heat. Add 2 tablespoons olive oil.
  • Add minced garlic and grated ginger. Sauté for 1–2 minutes until fragrant.
  • Add diced chicken to the pan in a single layer. Cook for 4–6 minutes, stirring occasionally, until browned and cooked through.
  • Stir in the mixed vegetables. Cook for 3–4 minutes until heated and slightly tender.
  • Push chicken and vegetables to one side of the pan. Pour beaten eggs into the empty side (if using). Scramble quickly until set, then fold into the chicken and veggies.
  • Add the cooked whole grain rice and soy sauce to the pan. Season with salt and pepper. Stir and cook for 3–5 minutes until rice is heated through and everything is well combined.
  • Remove from heat. Garnish with chopped green onions and serve immediately.

Notes

Use day-old or cooled rice to avoid mushy fried rice. High heat is important for good sear and flavor. Optionally add a splash of rice vinegar or sesame oil for brightness.