It is 6pm on a busy Tuesday. You are tired and hungry. Dinner needs to happen right now. This high protein chicken fried rice is your new secret weapon. It is faster than ordering takeout. It is much healthier for your family too. This dish is perfect for a healthy reset any time of year.
You will love how the garlic smells in your kitchen. The chicken stays tender and juicy inside. The rice gets perfectly toasted and savory. It is a meal that feels like a treat. Your kids will even ask for seconds. Let’s get cooking together!
Why This High Protein Chicken Fried Rice Is a Winner
This recipe is a total lifesaver for busy weeknights. You can have it on the table in 30 minutes. It uses simple ingredients you likely have already. The high protein content keeps you full for hours. It is also very budget-friendly for families. You save money by skipping the expensive delivery fees.
The secret is using egg whites and chicken breast. This boosts the protein without adding extra fat. It is a smart way to eat well. Your body will feel energized and satisfied. This dish also makes the best leftovers for lunch tomorrow. It is truly a meal prep dream come true.
Simple Method
Making this dish is very easy and beginner-friendly. You start by crisping up the chicken in a pan. Then you scramble the eggs until they are fluffy. The rice and vegetables cook quickly in the same skillet. You do not need a fancy wok to succeed. Even if you are new to cooking, you can do this.
Ingredients You’ll Need
These are mostly pantry staples that deliver big flavor.
- 600g boneless skinless chicken breast, cut into 1/2-inch cubes
- 2 cups cooked jasmine rice, chilled overnight
- 4 large egg whites
- 2 large whole eggs
- 5 cloves garlic, finely minced
- 1 tablespoon cornstarch
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce
- 1/2 cup frozen peas and carrots
- 2 stalks green onions, thinly sliced
- 1 teaspoon toasted sesame oil
- Cooking spray or 1 teaspoon neutral oil
Step-by-Step Directions
- In a bowl, toss the cubed chicken with cornstarch and a pinch of salt until evenly coated.
- Heat a large non-stick wok or skillet over medium-high heat with a light coating of cooking spray.
- Add the chicken in a single layer and cook for 5-6 minutes until golden brown and crispy. Remove chicken from pan and set aside.
- In the same pan, whisk the whole eggs and egg whites together and scramble until just set. Remove and set aside.
- Wipe the pan and add the minced garlic, sauteing for 30 seconds until fragrant.
- Add the chilled rice, peas, and carrots. Break up any rice clumps and stir-fry for 3 minutes.
- Pour in the soy sauce and oyster sauce, tossing the rice until evenly colored.
- Return the crispy chicken and scrambled eggs to the pan. Toss for another 2 minutes to incorporate and heat through.
- Drizzle with sesame oil and garnish with sliced green onions before serving.
Best Ways to Enjoy It
Serve this dish warm in big, cozy bowls. You can add a side of steamed broccoli. A little bit of spicy kimchi is a great pairing. Drizzle extra soy sauce if you like it salty. This meal is perfect for a casual date night at home. Set the table and enjoy a stress-free dinner together.
Keep It Fresh
Store any leftovers in an airtight container in the fridge. They will stay fresh for up to four days. This makes it a fantastic option for your weekly meal prep. To reheat, just pop it in the microwave for two minutes. You can also reheat it in a skillet. Add a tiny splash of water to keep the rice moist. It tastes just as good the next day!
Tips for Best Results
- Use cold, day-old rice to prevent it from getting mushy.
- Don’t skip the cornstarch for the crispiest chicken texture.
- Prep all your ingredients before you turn on the stove.
- Use a very hot pan to get that classic fried flavor.
- Avoid crowding the pan when browning the chicken cubes.
- Add fresh ginger for an extra layer of bright flavor.
- Swap the chicken for shrimp to keep things interesting.
- Garnish with sesame seeds for a restaurant-quality look.
Easy Flavor Ideas
- Add sriracha or chili flakes for a spicy kick.
- Use brown rice for a boost of extra fiber.
- Stir in fresh spinach at the end for more greens.
- Try using riced cauliflower for a lower-carb version.
- Add a squeeze of fresh lime for a bright finish.
Common Questions
Can I use freshly cooked rice?
Fresh rice is too moist and will make the dish soggy. It is best to use rice that has chilled overnight. If you are in a rush, spread fresh rice on a tray. Put it in the freezer for 15 minutes to dry out.
Is this recipe freezer-friendly?
Yes, you can freeze this fried rice for up to one month. Let it cool completely before putting it in a freezer bag. Thaw it in the fridge overnight before reheating. It is a great way to have a healthy meal ready anytime.
I hope this simple meal brings a little calm to your busy week. It is so satisfying to feed your family something fresh and healthy. You deserve a delicious dinner that is easy to make.
— Katie Wood
Ingredients
- 600 g boneless skinless chicken breast, cut into 1/2-inch cubes
- 2 cups cooked jasmine rice, chilled overnight
- 4 large egg whites
- 2 large whole eggs
- 5 cloves garlic , finely minced
- 1 tablespoon cornstarc h
- 2 tablespoons low -sodium soy sauce
- 1 tablespoon oyster sauce
- 1/2 cup frozen peas and carrots
- 2 stalks green onions, thinly sliced
- 1 teaspoon toasted sesame oil
- Cooking spray or 1 teaspoon neutral oil
Instructions
- In a bowl, toss the cubed chicken with cornstarch and a pinch of salt until evenly coated.
- Heat a large non-stick wok or skillet over medium-high heat with a light coating of cooking spray.
- Add the chicken in a single layer and cook for 5-6 minutes until golden brown and crispy. Remove chicken from pan and set aside.
- In the same pan, whisk the whole eggs and egg whites together and scramble until just set. Remove and set aside.
- Wipe the pan and add the minced garlic, sauteing for 30 seconds until fragrant.
- Add the chilled rice, peas, and carrots. Break up any rice clumps and stir-fry for 3 minutes.
- Pour in the soy sauce and oyster sauce, tossing the rice until evenly colored.
- Return the crispy chicken and scrambled eggs to the pan. Toss for another 2 minutes to incorporate and heat through.
- Drizzle with sesame oil and garnish with sliced green onions before serving.
