Name: High Protein Chicken Fried Rice Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Asian
Ingredients: 2 Chicken Breasts; 1 tablespoon Olive Oil; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1 teaspoon black pepper; 2 tablespoons gluten-free soy sauce; 1 cup mixed vegetables; 1 cup green onions; 1 cup cooked rice; 1 tablespoon sesame seed oil

Jump to Recipe

This High Protein Chicken Fried Rice is the ultimate answer to a satisfying, energizing meal that tastes like pure comfort. With juicy cubes of chicken, fragrant rice, and a rainbow of veggies all tossed in a savory, slightly nutty sauce, it’s the perfect one-pan wonder you’ll crave on busy weeknights. Whether you’re aiming to bump up your protein or just want a meal that feels as good as it tastes, this dish is packed with flavor and nutrients, making it a recipe you’ll return to over and over.

High Protein Chicken Fried Rice Recipe - Recipe Image

Ingredients You’ll Need

The magic of High Protein Chicken Fried Rice comes from its everyday, yet powerhouse ingredients. Each one adds something unique, whether it’s color, texture, or flavor, to build a dish that’s both simple and utterly irresistible.

Chicken Breasts: Lean, protein-rich chicken makes this dish filling and helps support muscle repair.
Olive Oil: Helps keep the chicken juicy and adds a layer of subtle fruitiness.
Garlic Powder: Brings warm, savory notes without overpowering the dish.
Onion Powder: Adds gentle sweetness and depth to every bite.
Black Pepper: Gives a gentle heat and highlights the other seasonings.
Soy Sauce (gluten-free if needed): Infuses the rice and chicken with classic savory, umami character—don’t skip it!
Mixed Vegetables: Use your favorite medley; carrots, peas, and corn bring color and a touch of sweetness.
Green Onions: A punch of freshness and a mild onion flavor that wakes up the whole dish.
Cooked Rice: Day-old or chilled rice works best, giving you those signature fried rice textures and flavors.
Sesame Seed Oil: A drizzle at the end adds toasty, nutty aroma that makes this dish irresistible.
Eggs: Classic in fried rice, they add protein and a luscious texture throughout.
Salt and Pepper (to taste): Essential for balancing and bringing out all those delicious flavors.

How to Make High Protein Chicken Fried Rice

Step 1: Prep the Chicken

Slice the chicken breasts into even, bite-sized 1″ cubes. By cutting the chicken small, you’ll ensure that every piece cooks quickly and absorbs all the lovely flavors during stir-frying. Take a moment to pat the pieces dry with a paper towel—this helps you get a nice sear later.

Step 2: Season the Chicken

Toss the chicken cubes with olive oil, garlic powder, onion powder, and black pepper in a large bowl. Make sure all the pieces are well coated. This not only infuses the chicken with flavor right from the start, but also keeps it incredibly moist as it cooks.

Step 3: Cook the Chicken

Heat a non-stick skillet or wok over medium-high heat. Pour in 2 tablespoons of soy sauce, then add your seasoned chicken cubes. Cook for about 4 minutes per side, flipping once the first side gets nicely golden. When the chicken is cooked through and caramelized on the edges, transfer it to a bowl and set aside. This step locks in flavor and keeps the chicken from drying out.

Step 4: Sauté the Veggies

To the same pan, add your mixed vegetables and green onions. Sauté them for 2–3 minutes, stirring often. The veggies should brighten and soften just a bit, soaking up flavor from any pan remnants while keeping their crisp-tender bite.

Step 5: Scramble the Eggs

Push the veggies to the side of the pan, creating space in the center. Whisk two eggs in a small bowl, then pour them into the empty space. Let them set for a few seconds before gently scrambling until just cooked through—think soft and fluffy, not dry! Fold the scrambled eggs into the mixed veggies.

Step 6: Add Chicken and Rice

Return the cooked chicken to the pan, followed by the cooked rice. Toss everything together with a spatula, breaking up any clumps of rice so each grain gets evenly coated in those savory pan juices and mixes with the eggs, veggies, and chicken.

Step 7: Sauce and Flavor

Drizzle in the remaining soy sauce and sesame seed oil, tossing everything thoroughly to coat. Taste and adjust with salt and pepper as needed. The sesame oil is your secret weapon—it lends a nutty, fragrant finish that elevates this High Protein Chicken Fried Rice from good to unforgettable.

How to Serve High Protein Chicken Fried Rice

Garnishes

Fresh garnishes make all the difference here! Sprinkle your finished High Protein Chicken Fried Rice generously with sliced green onions for a pop of color and zing. For a little crunch and nutty flavor, toss on toasted sesame seeds. If you’re feeling spicy, a drizzle of sriracha or a sprinkle of red pepper flakes adds a lovely kick without overpowering the other flavors.

Side Dishes

This dish is such a star, it almost doesn’t need company. But if you want to round out the meal, keep it light: a crisp Asian-style slaw or a bowl of miso soup make excellent partners, brightening the plate and accentuating the hearty, protein-packed rice.

Creative Ways to Present

Take the experience to the next level by serving High Protein Chicken Fried Rice in individual bowls for easy weeknight meals, or pile it into hollowed-out bell peppers or pineapple halves for a fun, festive presentation. It’s great for meal prep too—portion into glass containers for vibrant, grab-and-go lunches.

Make Ahead and Storage

Storing Leftovers

Leftover High Protein Chicken Fried Rice keeps beautifully in the fridge. Transfer it to an airtight container once cooled; it’ll stay fresh for up to 4 days, ready to liven up lunchboxes or post-gym dinners.

Freezing

If you’re meal prepping in advance, this dish freezes like a dream! Let it cool completely, then pack into freezer-safe bags or containers. Label and date each one—your future self will be grateful. When stored properly, it should retain its flavor and texture for up to a month.

Reheating

Bring back the magic by reheating in a skillet over medium heat, stirring until warmed through. You can also microwave it in short bursts, stirring between rounds to prevent uneven heating. For the best texture, add a splash of water to keep everything steamy and fresh.

FAQs

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

Absolutely! Both brown rice and quinoa work wonderfully in High Protein Chicken Fried Rice, bumping up the fiber and nutrition while still delivering on texture and flavor. Just make sure your grains are cooked and cooled before frying for the best results.

Is there a vegetarian option?

Yes! Swap out the chicken for firm tofu or tempeh, cubed and seared until golden. Keeping the eggs boosts the protein, or go plant-based by using your favorite egg substitute.

How can I make this even higher in protein?

Easy! Toss in extra chicken breast, double the eggs, or stir in a scoop of cooked edamame or shelled peas. You can tailor this High Protein Chicken Fried Rice to fit your personal nutrition goals without compromising on taste.

What vegetables work best?

Frozen mixed veggies (like peas, carrots, and corn) are simple and classic, but feel free to use broccoli florets, diced bell peppers, shredded cabbage, or snap peas for extra color and crunch. The key is to quick-cook veggies so they stay bright and a little crisp.

Can I make High Protein Chicken Fried Rice spicy?

Certainly! Add chili flakes or a spoonful of chili paste to the pan with your vegetables, or finish with a spicy sauce like sriracha on top. Adjust the heat level to suit your spice preference.

Final Thoughts

If you’re ready for an energizing, flavorful meal that comes together fast, you have to give this High Protein Chicken Fried Rice a try. It’s the kind of recipe that earns a permanent place in your dinner rotation—delicious, endlessly adaptable, and always satisfying. Enjoy every bite!

High Protein Chicken Fried Rice Recipe

★★★★★

4.8 from 20 reviews

Author: Zoe
Total Time: 30 minutes
Yield: 4 servings 1x
Diet: Gluten Free

Print Recipe

Description

Enjoy this simple and delicious recipe for High Protein Chicken Fried Rice that’s packed with flavor and nutrients. It’s a perfect meal for a quick weeknight dinner or a satisfying lunch.

Instructions

Cut up the chicken breasts into 1″ cubes.
Season the chicken with olive oil, garlic powder, onion powder, black pepper, and soy sauce.
In a non-stick pan, add 2 tablespoons of soy sauce. Cook the chicken thoroughly (about 4 minutes per side).
Move the cooked chicken to a bowl. Add the mixed vegetables and green onions to the pan. Sauté for a few minutes.
Push the vegetables to the side. Crack 2 eggs into a small bowl, beat well, and add to the pan.
Cook the eggs until done, then mix them in with the vegetables.
Add the cooked chicken back to the pan along with the cooked rice.
Drizzle with remaining soy sauce and sesame seed oil. Season with salt and pepper to taste.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Main Course
Method: Stovetop
Cuisine: Asian