PF
A bowl of chicken fried rice with fresh vegetables on a rustic wooden table.
Stovetop~30 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Bring a large pot of salted water to a boil over high heat. Season the chicken breast with cornstarch, add to the boiling water, and cook 4–5 minutes until no longer pink inside. Drain the chicken, let cool slightly, then cut into bite-sized pieces.
  2. 2In a small bowl, beat the eggs with a splash of sesame oil and coconut aminos until combined.
  3. 3Heat 1 tablespoon vegetable oil and 1 teaspoon sesame oil in a large skillet or wok over medium-high heat. Add the carrots and cook 3 minutes, stirring occasionally, until slightly softened. Stir in the onion and cook 3 minutes more until tender. Add the garlic and cook 1 minute until fragrant. Transfer the vegetables to a plate.
  4. 4Add 1 tablespoon vegetable oil to the same skillet over medium-high heat. Once shimmering, add the egg mixture and scramble 2 minutes, breaking into bite-sized pieces until just set and no longer wet. Transfer to the plate with the vegetables.
  5. 5Add the remaining 1 tablespoon vegetable oil and 1 teaspoon sesame oil to the skillet over medium-high heat. Once shimmering, add the rice in a single layer and cook undisturbed 2–3 minutes until lightly crispy on the bottom. Toss the rice and repeat 3 more times, cooking 2–3 minutes per toss.
  6. 6Reduce heat to medium. Return the chicken, cooked vegetables, and eggs to the skillet. Stir in the peas, green onions, coconut aminos, and soy sauce. Cook 2–3 minutes, stirring constantly, until warmed through and flavors are combined.
  7. 7Divide the fried rice evenly into 4 airtight containers while hot. Cool to room temperature before sealing and refrigerating.

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

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Common questions

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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