High Protein Chicken Fried Rice

Name: High Protein Chicken Fried Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 200 g chicken breast (diced); 2 eggs (beaten); 250 g cooked rice (preferably day-old); 1 broccoli (diced); 1 carrot (diced); 1/2 tsp toasted sesame seeds (for garnish); 1 tsp light soy sauce (for marinade); 1/2 tsp oil (for cooking); 1 tbsp light soy sauce; 1 tbsp sriracha; 1 tsp dark soy sauce; 1/2 tsp monk fruit erythritol sweetener; 1/4 tsp white pepper; 1/4 tsp garlic powder

Home / Cooking Methods / Healthy High Protein Chicken Fried Rice You’ll Actually Crave

JUMP TO RECIPE

PRINT RECIPE

This high protein chicken fried rice recipe is a healthy twist on your favorite takeout classic! Packed with lean chicken breast, fluffy eggs, and colorful veggies, it’s perfect for meal prep or a quick dinner. Enjoy a satisfying, guilt-free dish full of flavor and nutrition.

There’s something magical about the comforting aroma of fried rice sizzling in a hot pan, isn’t there? But when you’re trying to stay on track with your health goals, that takeout version can quickly become a guilty pleasure. That’s where this high protein chicken fried rice swoops in like a hero in a wok!

This dish gives you all the satisfaction of your favorite fried rice, but with a nutritious, protein-packed twist. It’s perfect for anyone who loves flavor but also wants to eat mindfully. Made with lean chicken breast, fluffy scrambled eggs, and colorful vegetables, it’s a delicious balance of taste and nutrition.

If you love takeout-style dishes that are good for you too, you’ll also enjoy my healthy chicken stir fry rice. It’s another quick, protein-packed favorite that fits perfectly into your weeknight rotation.

And the best part? You can have it on your table in under 30 minutes. Quick, wholesome, and downright tasty, this recipe is about to become your weeknight favorite!

Table of contents

Main Ingredients for High Protein Chicken Fried Rice
Additional Ingredients and Substitutes
Expert Tips for the Perfect High Protein Chicken Fried Rice
Step-by-Step Instructions
Additional Guide: Flavor Variations and Cooking Tricks
Conclusion

Main Ingredients for High Protein Chicken Fried Rice

Let’s start by getting everything ready. Here’s what you’ll need to make this high protein chicken fried rice a success. Each ingredient plays a role in making this dish flavorful, balanced, and nourishing.

Chicken Breast (200g):
Lean and packed with protein, this is the heart of the dish. Dice it into small pieces so it cooks quickly and evenly.
Eggs (2):
The secret to that soft, fluffy texture and extra protein boost. They blend beautifully with rice for that classic fried rice vibe.
Cooked Rice (250g):
Day-old rice works best since it’s a little dry, which helps it fry up perfectly without clumping.
Broccoli (1 head, diced):
Adds a lovely crunch, vibrant color, and extra fiber. Plus, it soaks up all that tasty sauce.
Carrot (1, diced):
For sweetness, color, and a hint of earthiness that balances the spice.
Light Soy Sauce (1 tsp):
Brings umami depth and savory flavor. It also helps marinate the chicken beautifully.
Oil (½ tsp):
Keeps the ingredients from sticking while adding a light sheen.
Toasted Sesame Seeds (½ tsp):
Sprinkled at the end for a nutty aroma and lovely visual finish.

Each of these ingredients plays its part, creating a delicious symphony of texture, color, and nutrition.

Additional Ingredients and Substitutes

Want to mix things up or use what you already have on hand? Here are a few ideas to make your high protein chicken fried rice even more versatile.

Rice Options:
Try brown rice or jasmine rice for a more wholesome texture. Cauliflower rice also works great if you’re keeping it low-carb. If you’re following a lower-carb lifestyle, skip the rice altogether and check out my low carb Greek chicken bowls, fresh, flavorful, and packed with Mediterranean goodness.
Protein Swaps:
No chicken? Use shrimp, turkey breast, or even tofu for a vegetarian-friendly version. The key is to keep it lean and high in protein.
Veggie Add-Ins:
Add green peas, edamame, or bell peppers for extra crunch and color.
Sauce Variations:
Want more spice? Add extra sriracha or a touch of chili oil. Prefer it sweeter? A small drizzle of honey can round it out perfectly.
Garnish Options:
Try green onions, sesame oil, or a sprinkle of crushed peanuts. Each brings a new layer of flavor and texture.

Experimenting with ingredients keeps this recipe fresh and fun every time you make it. After all, cooking should feel like an adventure, not a chore!

Expert Tips for the Perfect High Protein Chicken Fried Rice

Making high protein chicken fried rice might seem simple, but a few small tricks can take it from “good” to “unforgettable.” Here are my tried-and-true secrets that make this dish shine every single time.

Use Day-Old Rice
This one’s non-negotiable. Freshly cooked rice tends to be sticky and clumpy. Letting your rice rest in the fridge overnight dries it out just enough to give that perfect fried texture.
Prep Everything Before Cooking
Fried rice cooks fast, so you don’t want to be chopping veggies or cracking eggs while your pan’s smoking hot. Have everything diced, marinated, and ready to go before you start.
High Heat = Great Texture
Don’t be afraid of turning up that burner! The high heat helps caramelize the rice and ingredients slightly, giving that signature smoky flavor you get from restaurant-style fried rice.
Balance the Sauce
The sauce is where the magic happens. Our mix of light soy sauce, dark soy sauce, sriracha, and a pinch of monk fruit sweetener creates a perfect harmony of savory, spicy, and slightly sweet.
Add the Sauce at the End
Pour the sauce in once everything is in the pan. This ensures the rice soaks up all that goodness without getting soggy.
Toss Constantly
Keep the ingredients moving to avoid burning and to coat everything evenly in the sauce.
Finish with Texture
A sprinkle of toasted sesame seeds adds that final pop of flavor and crunch.
Meal Prep Bonus
This dish keeps beautifully! Store leftovers in airtight containers for up to 3 days. It reheats wonderfully in a pan or even the microwave with a splash of water.

For a lighter spin, my low fat chicken and rice recipe keeps all the flavor while trimming down the calories, perfect for weekday lunches.

With these small steps, you’ll be amazed at how your high protein chicken fried rice turns out, flavorful, fluffy, and full of character.

Step-by-Step Instructions

Let’s get cooking! Here’s how to make your high protein chicken fried rice from start to finish.

Step 1:
Dice the broccoli, carrot, and chicken breast into bite-sized pieces.
Step 2:
In a small bowl, marinate the chicken with light soy sauce for 10 minutes.
Step 3:
Mix all sauce ingredients, light soy sauce, sriracha, dark soy sauce, monk fruit sweetener, white pepper, and garlic powder, in a separate bowl. Set aside.
Step 4:
Beat the eggs lightly in a small bowl.
Step 5:
Heat oil in a large nonstick skillet over medium heat. Add the chicken and cook until it changes color. Remove and set aside.
Step 6:
Add diced broccoli and carrot to the skillet. Stir-fry until tender, adding a splash of water if needed.
Step 7:
Push veggies aside and pour in the beaten eggs. Scramble until just set.
Step 8:
Add the cooked rice and chicken back to the pan. Stir-fry for 2 minutes.
Step 9:
Turn up the heat to high and pour in the sauce. Toss until everything’s evenly coated. Cook for another minute.
Step 10:
Top with toasted sesame seeds and serve immediately.

Craving something closer to takeout? Try the classic Chinese chicken fried rice, it’s a traditional version that inspired this high-protein twist.

Additional Guide: Flavor Variations and Cooking Tricks

Cooking is all about creativity, so here are some fun ways to give your high protein chicken fried rice a personal twist.

Spicy Thai-Inspired Version:
Add a spoonful of Thai chili paste or crushed red pepper for an extra kick. Love a bit more heat? Try my firecracker ground chicken rice bowl next, it’s bold, fiery, and just as high in protein, but with a spicy twist that’ll wake up your taste buds.
Teriyaki Style:
Swap the sauce for a light teriyaki glaze and add pineapple chunks for sweetness.
Keto-Friendly Version:
Use cauliflower rice instead of regular rice to keep it low in carbs while still high in protein.
Boost the Protein:
Add shrimp, tofu, or even a sprinkle of roasted chickpeas on top.
One-Pan Meal Prep Hack:
Double the recipe and divide it into portions for lunch or dinner throughout the week. It’s an easy way to stay on track with your fitness goals!

When you find that perfect balance of flavors, you’ll realize that this isn’t just another rice dish, it’s your new favorite comfort meal.

FAQs About High Protein Chicken Fried Rice

Can I use brown rice or quinoa instead of white rice?

Absolutely! Both brown rice and quinoa add more fiber and nutrients, making your high protein chicken fried rice even healthier.

Can I make it without eggs?

Of course. The eggs add protein and texture, but you can skip them or replace them with scrambled tofu for a vegan option.

Is this dish spicy?

It has a mild kick from sriracha, but you can adjust the heat level to suit your taste.
If you enjoy exploring different Asian flavors, don’t miss my Japanese chicken fried rice recipe, a lighter, umami-packed variation with a unique twist.

Conclusion

At the end of the day, food isn’t just about fuel. It’s about joy, connection, and creating something that makes you smile. This high protein chicken fried rice isn’t just a healthy meal, it’s a simple pleasure that fits perfectly into busy, everyday life.

Whether you’re meal-prepping for the week or cooking dinner for your family, this recipe will fill your kitchen with warmth and flavor. And who knows? It might even become your new go-to comfort dish.

So grab your wok, turn on the stove, and get ready to create something delicious. You deserve a meal that’s both nourishing and satisfying, and this one checks every box.