Healthy Chicken Fried Rice: Quick High-Protein Meal Prep (Print Version)
Quick, healthy chicken fried rice packed with protein. This easy recipe is perfect for meal prep, offering a delicious and balanced meal in minutes.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 12 Minutes minutes
Total Time: 27 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Chinese
Dietary: Dairy-Free
# Ingredients:
→ Lean Protein & Egg Boost
01 -
1 lb boneless, skinless chicken breast, cut into 1/2-inch pieces
02 -
2 large eggs, lightly beaten
→ Vibrant Veggie Medley
03 -
1 cup diced carrots
04 -
1/2 cup frozen peas
05 -
1 medium red bell pepper, diced
→ Savory Umami Sauce
06 -
1/4 cup low-sodium soy sauce
07 -
1 tbsp toasted sesame oil
08 -
1 tbsp rice vinegar
09 -
1 tsp grated fresh ginger
10 -
2 cloves garlic, minced
→ Wholesome Grain & Finishing Touches
11 -
3 cups cooked and chilled brown rice
12 -
2 tbsp avocado oil
13 -
2 scallions, thinly sliced, for garnish
14 -
1 tsp sesame seeds, for garnish
15 -
Salt and black pepper to taste
# Instructions:
01 -
Combine 1/4 cup low-sodium soy sauce, 1 tbsp toasted sesame oil, 1 tbsp rice vinegar, and 1 tsp grated fresh ginger in a small bowl. Cut 1 lb boneless, skinless chicken breast into 1/2-inch pieces. Dice 1 cup carrots and 1 medium red bell pepper. This essential prep is key for your Healthy Chicken Fried Rice | Quick High-Protein Meal Prep.
02 -
Heat 1 tbsp avocado oil in a large wok or skillet over medium-high heat. Pour in 2 large eggs, lightly beaten, and scramble until just set, about 1-2 minutes. Remove the cooked eggs from the pan and set aside.
03 -
Add the remaining 1 tbsp avocado oil to the same pan. Add the 1 lb chicken breast pieces and season with salt and black pepper to taste. Cook, stirring occasionally, until the chicken is browned and cooked through, about 4-6 minutes. Remove chicken and set aside.
04 -
Add 1 cup diced carrots, 1 medium red bell pepper, and 2 cloves minced garlic to the pan. Stir-fry for 2-3 minutes until the vegetables are slightly tender-crisp. This vibrant base contributes significantly to the flavor of your Healthy Chicken Fried Rice | Quick High-Protein Meal Prep.
05 -
Stir in 3 cups cooked and chilled brown rice and 1/2 cup frozen peas. Pour the prepared savory umami sauce over the rice and vegetables. Toss everything together, breaking up any clumps of rice, and cook for another 2-3 minutes until heated through.
06 -
Return the cooked chicken and scrambled eggs to the pan. Toss gently to combine all ingredients. Taste and adjust salt and black pepper if needed. Garnish your Healthy Chicken Fried Rice | Quick High-Protein Meal Prep with 2 thinly sliced scallions and 1 tsp sesame seeds before serving.
# Notes:
01 -
For the best fried rice texture, always use day-old or thoroughly chilled brown rice. Freshly cooked rice tends to be too moist and can result in a mushy dish.
02 -
This recipe is fantastic for meal prep! Divide into four airtight containers and refrigerate for up to 3-4 days. Reheat in the microwave or a skillet with a splash of water.
03 -
Feel free to customize your veggies! Broccoli florets, snap peas, mushrooms, or corn would all be delicious additions or substitutions. Just ensure they are cut into small, even pieces.
04 -
For a touch of heat, add a pinch of red pepper flakes with the garlic or drizzle with sriracha before serving.
# Tools You'll Need:
01 -
Large skillet or wok
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups
05 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 495 kcal
Total Fat: 18 g
Total Carbohydrate: 47 g
Protein: 37 g