Healthy Chicken Fried Rice: High-Protein Meal Prep (Print Version)
Enjoy a healthy, high-protein chicken fried rice recipe, ideal for meal prep. Quick to make and packed with flavor for a satisfying weeknight dinner.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 15 Minutes minutes
Total Time: 30 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Chinese
Dietary: Low-Calorie, Low-Fat, Diabetic-Friendly
# Ingredients:
→ Lean Protein & Eggs
01 -
1 lb boneless, skinless chicken breast, cut into 1/2-inch pieces
02 -
2 large eggs, lightly beaten
→ Wholesome Grains & Garden Goodness
03 -
4 cups cooked day-old brown rice
04 -
1/2 large yellow onion, finely diced
05 -
1 cup carrots, finely diced
06 -
1 cup frozen peas
07 -
3 cloves garlic, minced
08 -
1 tbsp fresh ginger, grated
→ Umami-Rich Sauce & Sizzle
09 -
1/4 cup low-sodium soy sauce
10 -
1 tbsp toasted sesame oil
11 -
1 tbsp rice vinegar
12 -
1 tsp Sriracha or chili garlic sauce (optional, for a kick)
13 -
1/2 tsp white pepper
14 -
1/2 tsp salt
15 -
1 tbsp olive oil or avocado oil
→ Finishing Touches
16 -
1/4 cup green onions, sliced, for garnish
# Instructions:
01 -
Cut 1 lb boneless, skinless chicken breast into 1/2-inch pieces. Finely dice 1/2 large yellow onion and 1 cup carrots. Mince 3 cloves garlic and grate 1 tbsp fresh ginger. Season chicken with 1/2 tsp salt and 1/2 tsp white pepper, ensuring it's ready for cooking.
02 -
Heat 1 tbsp olive oil or avocado oil in a large skillet or wok over medium-high heat. Pour in 2 large eggs, lightly beaten, and scramble until just set. Remove the cooked eggs from the skillet and set aside. This is the first step towards your delicious Healthy Chicken Fried Rice | High-Protein Meal Prep.
03 -
Add the seasoned chicken to the same skillet, adding a touch more oil if needed. Cook for 5-7 minutes, stirring occasionally, until the chicken is browned and cooked through. Remove the chicken from the skillet and set aside with the eggs, ensuring it's fully cooked.
04 -
Add the diced 1/2 large yellow onion and 1 cup carrots to the skillet. Sauté for 3-4 minutes until slightly softened. Stir in 3 cloves minced garlic and 1 tbsp grated fresh ginger, cooking for another minute until fragrant and well combined.
05 -
Add 4 cups cooked day-old brown rice and 1 cup frozen peas to the skillet. In a small bowl, whisk together 1/4 cup low-sodium soy sauce, 1 tbsp toasted sesame oil, 1 tbsp rice vinegar, and 1 tsp Sriracha (optional). Pour the sauce over the rice mixture and stir well to combine, ensuring every grain is coated for the best Healthy Chicken Fried Rice | High-Protein Meal Prep.
06 -
Return the cooked chicken and scrambled eggs to the skillet. Toss everything together for 1-2 minutes until heated through. Garnish your Healthy Chicken Fried Rice | High-Protein Meal Prep with 1/4 cup sliced green onions before serving immediately. Enjoy this high-protein meal prep!
# Notes:
01 -
For the best texture, using day-old, chilled brown rice is crucial. Freshly cooked rice tends to be too moist and can result in a mushy fried rice.
02 -
Cook this dish over high heat in a large skillet or wok. This helps achieve that signature "wok hei" (breath of the wok) and prevents the ingredients from steaming instead of frying.
03 -
This Healthy Chicken Fried Rice is perfect for meal prep! Store individual portions in airtight containers in the refrigerator for up to 3-4 days. Reheat in the microwave or on the stovetop.
04 -
Feel free to customize your veggies! Bell peppers, broccoli florets, or corn would all be delicious additions. You can also swap chicken for shrimp or firm tofu for variety.
# Tools You'll Need:
01 -
Large skillet or wok
02 -
cutting board
03 -
sharp knife
04 -
measuring cups
05 -
measuring spoons
# Nutrition Facts (Per Serving):
Calories: 572 kcal
Total Fat: 15 g
Total Carbohydrate: 55 g
Protein: 47 g