PF
Top view of chicken fried rice with vegetables on rustic wooden table for a cozy meal setting.
Stovetop~35 minComplexity

Chicken Fried Rice

This Chicken Fried Rice provides 10g protein and 531 calories per serving across 4 portions — best used as a side rather than a standalone meal. Quick stovetop cooking allows flexibility when pairing with separate high-protein components. Useful for volume days when carbs matter more than protein density per serving.

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Ingredients

4 servings
  • Garlic(120g)
  • Ginger, Fresh Root(5g)
  • Green Onion (Scallion)
  • Carrots
  • Bell Pepper
  • Peas, Sweet, Frozen(240g)
  • Chicken Breast, Boneless Skinless

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Egg, Whole, Large
  • Vegetable oil(45g)
  • Sesame Oil, Toasted(45g)
  • Soy Sauce, Low Sodium(45g)
  • Rice, White, Long-Grain(720g)

Instructions

  1. 1Mince the garlic, grate the ginger, dice the carrots and bell pepper, slice the green onions (separating white ends from green ends), and cut the chicken breast into ½-inch pieces. Set each ingredient aside on separate plates.
  2. 2Lightly whisk the eggs in a small bowl. Heat a large skillet over medium heat, add 2 Tbsp vegetable oil and swirl to coat. Pour in the eggs and gently scramble over medium heat for 2–3 minutes until fully cooked through with no wet egg remaining. Transfer to a clean bowl and set aside.
  3. 3Increase heat to medium-high. Add the diced carrots to the skillet and stir-cook for 2 minutes. Add the bell pepper and white ends of the green onions, stir-cook for 1 minute more. Add the frozen peas and stir-cook for 1–2 minutes until heated through. Transfer vegetables to a clean bowl and set aside.
  4. 4Add the remaining 1 Tbsp vegetable oil to the skillet and swirl to coat. Add the chicken pieces and cook over medium-high heat for 2–3 minutes until about halfway opaque. Stir in the garlic and ginger, then cook for 2–3 minutes more until the chicken reaches an internal temperature of 165°F with no pink remaining.
  5. 5Add the cooked rice to the skillet with the chicken and stir-cook over medium-high heat for 2 minutes until heated through. Pour the soy sauce and toasted sesame oil over the rice and stir until evenly combined. Remove from heat.
  6. 6Add the scrambled eggs and cooked vegetables back to the skillet and stir until fully combined and heated through by residual heat. Top with the reserved green ends of the green onions.
  7. 7Divide the fried rice evenly into 4 airtight containers while hot. Allow to cool to room temperature, seal, and refrigerate for up to 4 days.

Nutrition — Per Serving

531

calories

10g

protein

23g

fat

Carbohydrates
70g
Saturated fat
3.5g
Sodium
475 mg
Dietary fiber
4.0g

4 servings per batch · ~305g 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 contains 10g of protein at 531 calories, with 23g fat and 70g carbs. This is a carb-heavy, lower-protein version best used as a side rather than a main protein source.

How long does this Chicken Fried Rice take to make?

Quick prep time on the stovetop produces 4 servings, allowing fast batch preparation for multiple meals. This version preps efficiently despite its lighter protein profile.

Is this Chicken Fried Rice good for fat loss?

At only 10g protein per serving, this lower-protein version is not ideal for fat loss where protein intake supports satiety and muscle retention. Consider pairing it with a separate high-protein source to increase the per-meal protein content.

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