Like many people we’re also a fan of take-out style fried rice. So, we asked our selves: “Is there a healthy and high protein version of it?” Yes! We found it. This Chicken Fried Rice Recipe offers everything you love—savory rice, juicy chicken, crisp veggies, and just the right amount of seasoning. Even better, it’s cooked in one pan. This version keeps things lean and clean without sacrificing flavor. It’s great if you’re looking for a good meal prep option or a quick weeknight dinner,

Why We Keep Making This One

This chicken fried rice hits that perfect balance between comfort and clean eating. It’s protein-packed, full of color and texture, and comes together faster than takeout. The rice gets just the right amount of crisp on the bottom, while the chicken stays juicy and the veggies hold a little crunch. It’s one of those recipes you make once and immediately want to put on repeat. It’s satisfying after a workout, simple enough for a busy weeknight, and flexible enough to tweak depending on what’s in your fridge.

Ingredients

Protein and Eggs:

• 2 cups cooked chicken breast, diced or shredded
• 3 large eggs, lightly beaten

Vegetables:

• 1 cup frozen peas and carrots (thawed)
• ½ cup diced white or yellow onion
• 2 green onions, sliced
• 2 cloves garlic, minced

Rice and Oils:

• 3 cups cooked brown rice or jasmine rice (preferably cold)
• 1 tbsp avocado oil or olive oil
• 1 tsp sesame oil

Sauces and Seasonings:

• 2 tbsp low-sodium soy sauce (or coconut aminos)
• 1 tbsp oyster sauce (optional, for deeper umami)
• Salt and black pepper to taste

Optional Add-Ins:

• ½ cup chopped bell peppers
• chopped parsley
• 1 tsp freshly grated ginger
• Red chili flakes (for heat)

Instructions

1. Prep Everything Before You Start

Fried rice comes together fast, so make sure you dice the cooked chicken, beat the eggs, and thaw the frozen veggies beforehand. Cold, day-old rice works best because it won’t clump or get soggy.

2. Cook the Chicken (If Not Pre-Cooked)

Heat 1 teaspoon of avocado oil in a large skillet or wok over medium heat. Add the diced chicken breast and season it lightly with salt and pepper. Cook for 5–7 minutes, stirring occasionally, until golden and fully cooked. Transfer the chicken to a plate and set aside.

3. Scramble the Eggs

Pour the beaten eggs into the skillet. Let them sit for about 30 seconds, then scramble them using a spatula until fully cooked. Break the eggs into small bits, then remove them from the pan and set aside with the chicken.

4. Stir-Fry the Vegetables

Add the remaining oil to the skillet. Sauté the diced onions for 2 minutes until slightly soft. Add garlic, peas and carrots, parsley (if using), and any optional veggies like bell peppers. Cook everything together for 3–4 minutes until tender but still vibrant.

5. Add the Rice

Toss in the cold rice. Break up any clumps using the back of your spatula. Stir well so the rice heats evenly and absorbs flavor from the veggies.

6. Combine and Season

Return the cooked chicken and scrambled eggs to the pan. Drizzle in soy sauce, oyster sauce, and sesame oil. Stir-fry everything together on medium-high heat for 2–3 more minutes. Allow the rice to get slightly crispy on the bottom for extra flavor and texture.

7. Finish with Fresh Green Onions

Sprinkle chopped green onions over the top. Give everything one last toss and serve hot. If you like a little heat, now’s the time to add red chili flakes.

Recipe Tips and Substitutions

• No cold rice? Spread warm rice on a tray and freeze for 15 minutes before using.
• Want extra veggies? Add spinach, broccoli, or mushrooms.
• Swap the protein. Use shrimp, tofu, or ground turkey instead of chicken.
• Use coconut aminos if you’re avoiding soy.
• Add crunch. Toss in chopped cashews or toasted sesame seeds before serving.

Nutrition Facts (Per Serving – Serves 4)

Note: Nutrition will vary slightly based on ingredients and exact portion sizes.

How to Keep It Fresh

This recipe holds up beautifully as a meal prep option. Once cooked, the flavors deepen even more after a day in the fridge. Just store it in airtight containers and keep it refrigerated. You’ll have lunches or dinners ready to go for up to four days. For longer storage, freeze in single portions and reheat with a splash of water to bring the moisture back. It reheats quickly.

Our Takeaway

This Chicken Fried Rice Recipe is everything what we at Fitness Food Chef wanted. It’s a classic takeout flavor with a healthier, high-protein twist. We can go on and on, but we’ll just say couple of things about it. It’s easy, flexible, and amazingly satisfying if your fueling up after a workout or prepping lunch for the week. We guarantee, you won’t have to go back to restaurant versions again.

Chicken Fried Rice

Recipe video above. A fully loaded, completely delicious Chicken Fried Rice! Serve it as a side – or have it as a main! (See here for a classic side dish Fried Rice).

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Course Main, Side

Cuisine Asian, Chinese

Servings 4

Calories 441 kcal

Ingredients

  

• 2 tbsp oil  peanut, vegetable or canola
• 2 eggs lightly whisked
• 150g (5oz) chicken breast finely sliced into small pieces
• 2 garlic cloves minced
• 1/2 onion finely chopped
• 120g (4oz) bacon excess fat trimmed, chopped (Note 1)
• 1 small carrot* peeled and diced 0.75cm / 1/3″
• 1/2 cup frozen corn* (or can or fresh)
• 1/2 cup frozen peas*
• 2 cups (packed) cooked white rice day old (Note 2)
• ▢3/4 cup green onions finely sliced

SAUCE:

• 2.5 tbsp Chinese cooking wine or Mirin (Note 3)
• 1 tbsp oyster sauce (Note 4)
• 3 tbsp light soy sauce (Note 5)
• 1/2 tsp sesame oil optional
• 1/4 tsp white pepper optional

Instructions

 

• Sauce & chicken: Mix Sauce in a bowl. Pour 2 tsp over chicken, toss to coat, then set aside for 10 minutes.
• Egg: Heat 1 tbsp oil in a wok or skillet over medium heat. Add egg and scramble until just cooked (still a touch wet) then remove.
• Fried Rice: Turn heat up to high, add remaining 1/2 tbsp oil and bacon into same skillet. Cook for 1 minute or so until fat starts to melt, then add onion and garlic.
• Cook until bacon is light golden – about 1 1/2 minutes.
• Add vegetables (still frozen is fine). Cook for 1 minute.
• Add chicken and cook until it changes from pink to white – about 1 1/2 minutes.
• Add rice and Sauce ingredients. Cook for 1 1/2 minutes, stirring consantly.
• Add egg and green onion, toss through to disperse then remove from heat.
• Serve immediately!

Notes

* Substitute items marked with * with any dice-able, stir-fry-able vegetables of choice!

 

1. Bacon – adds terrific flavour to fried rice, it’s a sub for Chinese sausages and Chinese BBQ Pork which restaurants usually use. Sub with ham.

 

Sounds criminal to trim excess fat if you have really fatty bacon, it will make fried rice taste too bacony!

 

2. Best rice for fried rice – long grain white rice or other white rice, cooked, then refrigerated overnight or frozen then thawed. Rice should be dry and crumbly, not sticky.

 

3. Chinese cooking wine or Mirin (or cooking sake or dry sherry) is an essential ingredient for making a truly “restaurant standard” fried rice. Though many recipes suggest using liquid chicken broth, please do not do this – it makes your fried rice wet and gluey!

 

If you can’t consume alcohol, adjust recipe as follows: Reduce oyster and soy sauce to 2 tsp each, and add 1 tbsp water to the Sauce. Proceed with recipe. When you add the rice, add 1/2 tsp chicken or vegetable stock powder (or bouillon cube crumbled). Stir through, then add remaining Sauce ingredients exc the Cooking wine. Proceed with recipe, add tiny sprinkle of salt at end if you want it saltier.

 

4. Oyster sauce can be substituted with either fish sauce + hoisin sauce (best!) or just hoisin sauce (though you will get a slight Chinese Five Spice Flavour which is lovely!)

 

5. Soy sauce – use light or all purpose soy sauce. Do not use dark, flavour will be too intense. Maggie seasoning would also work but reduce the quantity a bit (it’s saltier!).

 

6. Storage – leftovers will keep for up to 3 days, reheat in microwave with a sprinkle of water if necessary to moisten it up again! Can also freeze – thaw then reheat.

 

7. Nutrition per serving, assuming 4 servings (about 1.5 cups per serving, a light meal or generous side!)