Chicken Fried Rice
This Chicken Fried Rice delivers 38g protein and 929 calories per serving in 4 portions, functioning as a complete meal for moderate training days. Quick stovetop prep fits into rotation without extra cook time, and the higher calories support strength work. Scales your macros efficiently when training volume is moderate but protein needs remain high.
Ingredients
- •Rice, White, Long-Grain(960g)
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1¼ Teaspoons Sea Salt, Plus More To Taste
- •Cornstarch(30g)
- •Egg, Whole, Large
- •Sesame Oil, Toasted(13g)
- •Coconut aminos(80g)
- •Vegetable oil(45g)
- •Carrots(240g)
- •Yellow Onion(240g)
- •Garlic(180g)
- •Peas, Sweet, Frozen(120g)
- •Green Onion (Scallion)
- •Soy Sauce, Low Sodium(45g)
Instructions
- 1Bring a large pot of salted water to a boil over high heat.
- 2Add the chicken to a large bowl and season all over with 1 teaspoon of the salt. Add the cornstarch and toss until evenly coated. Add the chicken to the boiling water and cook for 4 minutes, or until no longer pink. Drain the chicken and set aside.
- 3Meanwhile, in a small bowl, beat the eggs with ½ teaspoon of the sesame oil, ½ teaspoon of the coconut aminos, and the remaining ¼ teaspoon salt.
- 4Heat 1 tablespoon vegetable oil and 1 teaspoon sesame oil in a large skillet or wok over medium-high heat. Add the carrots and cook, stirring until slightly softened, about 3 minutes. Stir in the onions and cook until tender, about 3 minutes more. Stir in the garlic and cook until fragrant, about another 1 minute. Transfer the vegetables to a plate.
- 5Add 1 tablespoon of vegetable oil to the same skillet. Once the oil is glistening, add the egg mixture and cook, scrambling, breaking them into bite size pieces until just set, about 2 minutes. Transfer the eggs to the plate with the vegetables.
- 6Add the remaining 1 tablespoon vegetable oil and remaining 1 teaspoon sesame oil to the skillet. Once the oil is glistening, add the rice in a single layer and cook, undisturbed, until slightly crispy, 2 to 3 minutes. Toss 3 more times, cooking for 2-3 minutes each time.
- 7Reduce the heat to medium. Add the chicken, veggie and egg mixture to the skillet. Stir in the peas, green onions, remaining coconut aminos and soy sauce and cook stirring, until combined and warmed through, about 3 minutes.
Nutrition — Per Serving
929
calories
38g
protein
38g
fat
- Carbohydrates
- 106g
- Saturated fat
- 19.6g
- Sodium
- 540 mg
- Dietary fiber
- 5.9g
4 servings per batch · ~602g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does this Chicken Fried Rice have per serving?
Each serving provides 38g of protein at 929 calories, with 38g fat and 106g carbs. This is a higher-calorie, higher-carb variation suited for post-workout or surplus phases.
How long does this Chicken Fried Rice take to make?
Quick prep time on the stovetop yields 4 servings, giving you efficient batch-prepping for multiple dinners or post-workout meals. One cooking session covers a full day's worth of meals for most lifters.
Is this Chicken Fried Rice good for muscle gain?
At 38g protein and 929 calories per serving with 106g carbs, this recipe supports muscle gain phases with caloric surplus and carbohydrate replenishment for training. The carb-forward macro profile makes it ideal for post-lift meals.
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