Meals · High Protein
High-Protein Chicken Fried Rice (42g Protein)
This High-Protein Chicken Fried Rice delivers approximately 41 grams of protein and 535 calories per serving. Diced chicken, scrambled eggs, and mixed vegetables are stir-fried with day-old rice in a savory soy-sesame sauce.
Nutrition per serving
- Protein
- 42 g
- Calories
- 535
- Carbs
- 0 g
- Fat
- 0 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 10 oz boneless, skinless chicken breast, diced 1/2-inch
- 2 cups day-old cooked brown rice
- 2 large eggs
- 1.5 cups frozen mixed vegetables (peas, carrots, corn)
- 3 tbsp low-sodium soy sauce
- 1 tsp toasted sesame oil
- 2 cloves garlic — minced
- 1 tbsp fresh ginger — grated
- 3 stalks green onions — thinly sliced, white and green parts separated
- 2 tbsp neutral oil
- 1/4 tsp black pepper — for seasoning chicken
Steps
- In a small bowl, whisk together the soy sauce and sesame oil. Set aside.
- Heat 1 tablespoon of neutral cooking oil in a large wok or skillet over medium-high heat. Add the diced chicken breast and cook, stirring occasionally, until browned and cooked through, about 5-7 minutes. Season with black pepper. Remove the chicken from the wok and set aside.
- Add the remaining 1 tablespoon of neutral cooking oil to the wok. Crack the eggs directly into the hot wok and scramble until just set. Remove the scrambled eggs from the wok and set aside, breaking them into smaller pieces.
- Add the minced garlic and grated ginger to the wok and stir-fry for 30 seconds until fragrant. Add the white parts of the green onions and stir-fry for another minute.
- Add the day-old cooked brown rice and frozen mixed vegetables to the wok. Break up any clumps of rice and stir-fry for 3-5 minutes, until the rice is heated through and slightly crispy, and the vegetables are tender-crisp.
- Return the cooked chicken and scrambled eggs to the wok. Pour the reserved soy sauce and sesame oil mixture over the ingredients. Toss everything together to combine and ensure all ingredients are coated in the sauce, cooking for 1-2 minutes more.
- Remove from heat. Stir in the green parts of the green onions. Divide the fried rice between two bowls and serve immediately.
Why This Works
This bowl delivers 44g protein through triple stacking: 31g from chicken breast, 12g from eggs, plus a boost from brown rice. Day-old rice is essential. Overnight refrigeration causes starch retrogradation, where the starches crystallize and firm up. This keeps grains separate instead of clumping, letting them fry properly. The high-heat technique creates what Cantonese cooks call wok hei ('breath of the wok'). that smoky, slightly charred flavor you get from restaurants.
Make It Your Own
For spicier kick, add sriracha or chili garlic sauce to the soy mixture. Swap brown rice for cauliflower rice (reduce cooking time to 2 minutes). Add frozen shrimp for a surf-and-turf version. Garnish with sesame seeds for crunch.
Meal Prep Tips
This fried rice keeps 3-4 days refrigerated. Reheat with a splash of water on stovetop to prevent drying. Pro tip: cook extra rice specifically for fried rice later. Spread hot rice on a sheet pan to cool quickly, then refrigerate uncovered.
Sources Research-Backed
Frequently Asked Questions
Can I freeze chicken fried rice?
Yes. Freeze in airtight containers for up to 2 months. The texture holds up well because the rice is already firm from being day-old. Reheat in a skillet with a splash of water. Don't microwave or it gets mushy.
Is chicken fried rice gluten-free?
Not as written. Soy sauce contains wheat. Substitute with tamari or coconut aminos for gluten-free. The rice, chicken, eggs, and vegetables are all naturally gluten-free. Use certified GF tamari if you have celiac disease.
Why is my fried rice mushy?
The rice wasn't dry enough. Use day-old rice refrigerated uncovered, or spread hot rice on a sheet pan to cool and dry quickly. Fresh rice has too much moisture and clumps. High heat and working in batches also prevents steaming.
Can I use fresh rice for fried rice?
Yes, with a shortcut. Spread hot rice on a sheet pan in a thin layer. Let cool 20 minutes, then refrigerate uncovered for 1 hour. The surface moisture evaporates, mimicking day-old rice. Don't skip this. Wet rice steams instead of frying.
