High Protein Chicken Fried Rice That’s Easy, Filling, and Healthy

High Protein Chicken Fried Rice With 43g Protein Is a Terrific Weeknight Win

If you’ve ever craved something savory, satisfying, and packed with protein after a long day, this high protein chicken fried rice is exactly what your dinner table needs. It delivers all the comfort of takeout, but with a nutritious twist that will leave you feeling full and fueled. Tender chicken, fluffy eggs, crisp vegetables, and chewy grains come together in one hot skillet, bursting with flavor and texture.

What sets this version apart is its whopping 43 grams of protein per serving, making it a muscle-building, hunger-satisfying powerhouse. The combination of lean chicken breast, eggs, and high-protein rice alternatives gives you everything you want in a meal—hearty, flavorful, and nourishing without being heavy or greasy.

Each bite is layered with savory notes from soy sauce, sesame oil, and a touch of garlic. The contrast between the slightly crispy rice and the tender bits of chicken is downright crave-worthy. And best of all, it’s incredibly easy to throw together in under 30 minutes—perfect for busy weeknights when you want something quick yet substantial.

Let’s break down how to bring this delicious, high protein chicken fried rice into your regular meal rotation.

Ingredients Overview

The beauty of chicken fried rice is its adaptability, but this high-protein version includes intentional ingredients to boost nutrition without sacrificing flavor or texture.

Chicken Breast: Skinless, boneless chicken breast is the leanest and highest-protein cut you can use. Diced small, it cooks quickly and stays juicy when stir-fried. You could also use boneless thighs for a juicier bite, though it slightly increases the fat content.

Eggs: Scrambled eggs add a creamy texture and another source of complete protein. Use whole eggs or a mix of whole eggs and egg whites if you’re looking to reduce fat.

Cooked Brown Rice or High-Protein Rice: Brown rice gives this dish a nutty flavor and chew, but for an even higher protein boost, you can use quinoa, cauliflower rice mixed with lentils, or specialized high-protein rice blends found at most grocery stores.

Frozen Peas and Carrots: These add color, crunch, and a touch of sweetness. They’re convenient, affordable, and cook in minutes.

Onion and Garlic: Aromatic base that adds savory depth to the dish.

Low-Sodium Soy Sauce: This gives the fried rice its signature umami flavor without overloading on salt.

Sesame Oil: Just a small amount adds that iconic nutty flavor that makes fried rice irresistible.

Green Onions: Stirred in at the end for freshness and a mild, oniony bite.

Optional Add-ins: Bean sprouts, chopped spinach, diced red bell peppers, or edamame are all great ways to boost both protein and nutrients.

Step-by-Step Instructions

1. Prep All Ingredients First: This dish cooks quickly, so dice the chicken, chop your onions, and measure out your sauces before you start. Cold, day-old rice works best—its lower moisture prevents sticking and gives better texture.

2. Cook the Chicken: Heat a tablespoon of avocado oil or olive oil in a large wok or non-stick skillet over medium-high heat. Add the diced chicken and sauté for 5–6 minutes, or until cooked through and lightly browned. Remove to a plate and set aside.

3. Scramble the Eggs: In the same pan, crack in the eggs. Stir constantly until just set, then remove from the pan. Keep the eggs soft, as they’ll cook a bit more once combined with the hot rice later.

4. Sauté Aromatics and Veggies: Add a bit more oil if needed, then sauté the chopped onion and garlic until fragrant, about 2 minutes. Add the frozen peas and carrots, and stir-fry for another 3–4 minutes until tender.

5. Add Rice and Toast: Push veggies to the side of the pan. Add the rice to the empty space and let it sit for 1–2 minutes before stirring. This helps achieve those crispy, golden edges. Then stir to mix everything together.

6. Return Chicken and Eggs: Add the cooked chicken and scrambled eggs back to the pan. Stir well to distribute evenly.

7. Season and Finish: Pour in the soy sauce and drizzle with sesame oil. Stir to combine. Toss in chopped green onions and remove from heat. Taste and adjust seasoning if needed.

Avoid the mistake of overcooking your eggs or adding soy sauce too early, which can make the rice mushy. Let each component shine with careful timing.

Tips, Variations & Substitutions

For an even bigger protein hit, stir in chopped cooked shrimp, crumbled tofu, or edamame in addition to the chicken.

To make it lower in carbs, swap the rice with cauliflower rice. For a plant-based version, use tofu instead of chicken and increase the veggies.

If you’re sensitive to soy, coconut aminos are a tasty alternative that mimics the salty umami of soy sauce.

Add some crushed red pepper flakes or sriracha for heat, or a spoonful of peanut butter stirred in at the end for a Thai-inspired twist.

A sprinkle of sesame seeds or chopped roasted peanuts adds crunch and richness.

Serving Ideas & Occasions

High protein chicken fried rice is perfect on its own, but it also pairs well with:

• A cucumber salad with rice vinegar and sesame oil
• Steamed broccoli or bok choy with garlic
• A miso soup or egg drop soup to start

It’s ideal for meal prep, quick dinners, or post-workout meals when your body craves protein and real food. Serve it in bowls for a cozy night in, or pile it into containers for ready-to-eat lunches all week long.

It’s also great for family-style dinners. Just double the recipe and serve with chopsticks and hot tea for a homemade takeout night.

Nutritional & Health Notes

Each serving of high protein chicken fried rice contains around 43 grams of protein, making it a satisfying and complete meal. The mix of lean meat, eggs, and rice ensures a balance of macronutrients—protein, complex carbs, and healthy fats.

Using brown rice or quinoa boosts fiber, which supports digestion and keeps you full longer. Vegetables like peas and carrots contribute vitamins A and C, while sesame oil adds healthy fats in moderation.

For those watching sodium intake, opt for low-sodium soy sauce and avoid extra table salt. You can also reduce oil by using a nonstick pan or cooking spray.

It’s a heartier option than most traditional fried rice, and it won’t leave you feeling sluggish. With thoughtful ingredients and mindful cooking, you get all the flavor of your favorite takeout, with the health benefits of a home-cooked meal.

FAQs

1. Can I use leftover rotisserie chicken instead of fresh chicken breast?
Absolutely. Shredded or diced rotisserie chicken works beautifully in this recipe. Just add it toward the end of cooking since it’s already cooked—this prevents it from drying out.

2. How do I keep the rice from getting mushy?
Use cold, day-old rice for the best texture. Freshly cooked rice tends to be too moist and can get mushy when stir-fried. If you’re using fresh rice, spread it on a tray to cool for at least 30 minutes before cooking.

3. What’s the best way to meal prep this dish?
Let the fried rice cool completely before storing it in airtight containers. It keeps well in the fridge for up to 4 days and reheats best in a skillet or microwave with a splash of water to prevent drying out.

4. Can I make it gluten-free?
Yes, just use tamari or coconut aminos instead of soy sauce, and double-check that your rice and other ingredients are certified gluten-free.

5. What kind of oil should I use for stir-frying?
Neutral, high-smoke point oils like avocado oil, canola oil, or light olive oil are ideal. Avoid extra virgin olive oil, which has a low smoke point and strong flavor.

6. Is it okay to use egg whites only?
Yes. Using only egg whites lowers the fat and calorie content slightly while still adding protein. However, you’ll miss the richness and color of whole eggs.

7. Can I freeze high protein chicken fried rice?
You can, but the texture may change slightly. Freeze in airtight containers for up to 2 months. Thaw overnight in the fridge and reheat in a pan or microwave.

Print