Enjoy a quick and Healthy chicken stir fry rice recipe packed with lean chicken, colorful veggies, and fluffy rice. Perfect for meal prep, weight loss, or an easy family dinner—this stir fry delivers flavor and nutrition in under 30 minutes!
Healthy chicken stir fry rice isn’t just a mouthful to say—it’s a full plate of everything good: flavor, nutrition, and simplicity. Whether you’re juggling a full house, meal prepping for the week, or just craving a comforting dish that doesn’t derail your healthy goals, this one’s for you.
This recipe is one of my all-time favorites. Why? Because it’s quick to whip up, incredibly satisfying, and customizable to whatever’s in your fridge. I’ve leaned on it during the craziest weeks, and it never fails to deliver a hearty, balanced meal that my whole family loves.
So, if you’re looking for a go-to dinner that makes weeknights easier and tastier, you’re in the right place. Let’s make your next meal one to remember—with a big helping of healthy chicken stir fry rice.
Table of contents
- Main Ingredients for Healthy Chicken Stir Fry Rice (What You’ll Need)
- Additional Ingredients (Optional but Delicious!)
- Expert Tips for Success
- Recommended Techniques for Healthy Chicken Stir Fry Rice
- Step-by-Step Instructions
- Additional Guide: Variations & Custom Twists
- FAQs about Healthy Chicken Stir Fry Rice
- Conclusion: Let’s Make Dinner Delicious Again
- You’ll also like…
Main Ingredients for Healthy Chicken Stir Fry Rice (What You’ll Need)
Let’s start with the basics. These ingredients are the heart and soul of our healthy chicken stir fry rice, and I promise—they’re nothing fancy:
- Sesame oil (2 tablespoons) – Adds that classic stir-fry flavor and nutty aroma.
- Canola or vegetable oil (2 tablespoons) – Helps sear the chicken beautifully. Olive oil works too!
- Boneless skinless chicken breasts (1 lb) – Diced into ½-inch pieces for quick, even cooking.
- Frozen peas and diced carrots blend (1½ cups) – No need to thaw, just toss them in! I sometimes add ½ cup of frozen corn for extra color and sweetness.
- Green onions (3, sliced) – Adds a nice pop of freshness and mild onion flavor.
- Garlic cloves (2 to 3, minced) – Because garlic makes everything better.
- Eggs (3, lightly beaten) – Scrambled right in the pan for that classic fried rice feel.
- Cooked rice (4 cups) – White long-grain rice works best, but brown rice is a great healthy option. For convenience, those ready-to-serve rice pouches are a dream.
- Low-sodium soy sauce (3–4 tablespoons) – The key to that savory umami punch.
- Salt and pepper (to taste) – Finish it off just the way you like it.
Additional Ingredients (Optional but Delicious!)
Now, if you’re like me and love experimenting in the kitchen, here are a few extra ingredients you can add to elevate your healthy chicken stir fry rice:
- Bell peppers – Red, yellow, or green—sliced thin for a crisp texture and vibrant color.
- Fresh ginger (1 tsp grated) – Adds warmth and a zesty kick.
- Pineapple chunks – For a sweet and tangy twist.
- Sriracha or red pepper flakes – If your crowd likes a little heat.
- Cabbage or baby spinach – Stirred in at the end for extra greens.
Need something creamy and cozy for cooler nights? you can try our chicken lemon rice soup.
These additions make the dish your own, and the beauty of stir-fry is how versatile it can be. Just don’t go overboard—less is more when it comes to balance.
Expert Tips for Success
Here are a few tricks I’ve picked up over the years to help make your healthy chicken stir fry rice absolutely foolproof:
- Use cold rice – If you’ve got leftover rice, this is its time to shine. Cold rice fries up beautifully and stays fluffy instead of turning mushy. Freshly cooked rice is okay, but try to chill it first.
- Cut chicken evenly – Dice your chicken into small, uniform pieces so everything cooks at the same rate. Nobody wants dry chunks or undercooked surprises.
- Don’t crowd the pan – If your skillet’s too full, things will steam instead of fry. Use a big pan or cook in batches.
- Use high heat – Stir-fry means high heat, quick cooking. It locks in flavor and keeps your veggies crisp.
- Scramble eggs separately – If you’re worried about egg texture, scramble them in a separate pan and stir them in at the end.
- Taste as you go – Soy sauce adds salt, so hold off on extra salt until the very end. Taste, adjust, and make it yours.
These little touches go a long way in taking this dish from “pretty good” to “can we have this again tomorrow?”
Recommended Techniques for Healthy Chicken Stir Fry Rice
Want to cook like a pro? Here are a few best practices that’ll help:
- Preheat your pan before adding oil. A hot pan prevents sticking and creates better sear.
- Add ingredients in stages, not all at once. Chicken first, then veggies, then aromatics, rice, and so on.
- Keep everything moving – Stir-fry is all about constant motion. A wooden spoon or spatula is your best friend.
- Use day-old rice whenever possible for perfect texture.
- Finish with green onions for a fresh bite and pop of color.
Step-by-Step Instructions
- Heat the oils in a large non-stick skillet or wok over medium-high heat.
- Add the chicken and cook until browned and no longer pink, about 5–6 minutes. Stir occasionally to ensure even cooking.
- Toss in the frozen peas and carrots (and optional corn). Cook for another 3–4 minutes until heated through.
- Add the garlic and green onions. Stir constantly for about 1 minute until fragrant.
- Push everything to one side of the skillet. Pour the beaten eggs into the empty space. Scramble until just set, then combine with the rest of the mixture.
- Add the rice and soy sauce. Stir everything together well, breaking up any rice clumps.
- Cook for 3–4 more minutes, stirring frequently, until the rice is hot and everything is evenly combined.
- Taste and season with extra soy sauce, salt, or pepper if needed. Serve warm and enjoy!
Additional Guide: Variations & Custom Twists
There are endless ways to personalize this healthy chicken stir fry rice and keep it interesting:
- Swap the protein – Use shrimp, ground turkey, or even tofu.
- Make it vegetarian – Omit the chicken and double up on veggies or use scrambled tofu.
- Low-carb version – Use cauliflower rice instead of regular rice.
- Add a sauce drizzle – A little teriyaki sauce, sweet chili, or peanut sauce at the end can give the dish a whole new spin.
Feel free to play around and make this recipe work for your family’s tastes and dietary needs.
FAQs about Healthy Chicken Stir Fry Rice
Yes! It’s high in protein, low in fat, and packed with veggies. Just control your portion size and avoid adding too much sauce or oil.
It can be! Especially when made at home with controlled ingredients—lean proteins, lots of vegetables, and minimal oil.
Homemade chicken fried rice, like this one, is a much healthier option than restaurant versions—lower in sodium, oil, and calories.
Yes, as part of a balanced diet. Stick to lean chicken, add plenty of veggies, and enjoy it in moderation.
Conclusion: Let’s Make Dinner Delicious Again
I hope this recipe for healthy chicken stir fry rice becomes a go-to in your kitchen the way it has in mine. It’s simple, satisfying, and made with ingredients you probably already have on hand.
And the best part? It brings everyone to the table without a fuss. Whether you’re feeding your family, prepping lunches for the week, or just trying to eat a little healthier without giving up flavor, this dish checks all the boxes.
So next time you’re staring into the fridge wondering what to make, remember: one pot chicken and rice or instant pot chicken and rice are great options—but healthy chicken stir fry rice is just 30 minutes away.
Happy cooking, my friend!
Warmly,
Healthy Chicken Stir Fry Rice
Equipment
- Large Skillet
- Cutting Board
- Knife
Ingredients
Main Ingredients
- 2 tablespoons sesame oil
- 2 tablespoons canola or vegetable oil olive oil works too
- 1 lb boneless skinless chicken breasts diced into ½-inch pieces
- 1.5 cups frozen peas and diced carrots blend no need to thaw
- 3 green onions sliced
- 2 cloves garlic minced
- 3 eggs lightly beaten
- 4 cups cooked rice white long-grain rice works best
- 3 tablespoons low-sodium soy sauce adjust to taste
- salt and pepper to taste
Optional Add-ins
- bell peppers sliced thin
- 1 teaspoon fresh ginger grated
- pineapple chunks for a sweet and tangy twist
- sriracha or red pepper flakes for heat
- cabbage or baby spinach stirred in at the end
Instructions
- Heat 1 tablespoon of sesame oil and 1 tablespoon of canola oil in a large skillet over medium-high heat.
- Add diced chicken to the skillet and cook until browned and cooked through. Remove and set aside.
- In the same skillet, add the remaining oils, then sauté minced garlic for about 30 seconds until fragrant.
- Add frozen peas and carrots blend, and cook for 2-3 minutes until heated through.
- Push the vegetables to one side of the skillet, pour in the beaten eggs on the other side, and scramble until fully cooked.
- Add the cooked rice to the skillet, mixing everything together. Pour in the soy sauce and stir to combine.
- Return the cooked chicken to the skillet, add sliced green onions, and stir-fry for another 2-3 minutes until everything is well combined and heated through.
- Season with salt and pepper to taste. Serve hot.
