Healthy Chicken Fried Rice: High Protein Meal Prep (Print Version)
Healthy Chicken Fried Rice packed with protein. This quick and easy recipe is perfect for meal prep, offering a nutritious and satisfying weeknight dinner.
# 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:
→ Protein Powerhouse
01 -
1 lb boneless, skinless chicken breast, cut into 1/2-inch pieces
02 -
1 tbsp low-sodium soy sauce
03 -
1 tsp cornstarch
→ Flavorful Foundation
04 -
3 cups cooked brown rice (day-old, cold is best)
05 -
2 tbsp avocado oil
06 -
1 tbsp minced fresh ginger
07 -
2 cloves garlic, minced
→ Vibrant Veggies & Umami Boosters
08 -
1 cup frozen mixed vegetables (peas, carrots, corn)
09 -
1/2 cup chopped bell pepper (any color)
10 -
1/4 cup low-sodium soy sauce
11 -
1 tbsp rice vinegar
12 -
1 tsp toasted sesame oil
13 -
1/2 tsp white pepper
14 -
Salt and black pepper to taste
→ Finishing Touches
15 -
2 large eggs, lightly beaten
16 -
1/4 cup chopped green onions, for garnish
# Instructions:
01 -
In a medium bowl, combine 1 lb boneless, skinless chicken breast pieces with 1 tbsp low-sodium soy sauce and 1 tsp cornstarch. Toss to coat evenly. Set aside for at least 5 minutes while you prepare other ingredients for your Healthy Chicken Fried Rice: High Protein & Quick Meal Prep.
02 -
In a small bowl, whisk together 1/4 cup low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp toasted sesame oil, and 1/2 tsp white pepper. Season with salt and black pepper to taste. This sauce will bring all the vibrant flavors together for your quick meal prep.
03 -
Heat 1 tbsp avocado oil in a large skillet or wok over medium-high heat. Add the marinated chicken and cook for 4-6 minutes, stirring occasionally, until cooked through and lightly browned. Remove chicken from the skillet and set aside.
04 -
Add the remaining 1 tbsp avocado oil to the skillet. Pour in 2 large, lightly beaten eggs and scramble until just set, then remove and set aside. Add 1 tbsp minced fresh ginger and 2 cloves minced garlic to the skillet, cooking for 30 seconds until fragrant.
05 -
Add 1/2 cup chopped bell pepper and 1 cup frozen mixed vegetables to the skillet. Stir-fry for 2-3 minutes until slightly tender. Add 3 cups cooked brown rice (day-old, cold is best) to the skillet, breaking up any clumps. Stir-fry for 2-3 minutes.
06 -
Return the cooked chicken and scrambled eggs to the skillet with the rice and vegetables. Pour the prepared sauce over everything. Toss well to combine and heat through for 1-2 minutes. Garnish your Healthy Chicken Fried Rice: High Protein & Quick Meal Prep with 1/4 cup chopped green onions before serving.
# Notes:
01 -
For the best texture, always use day-old, cold brown rice. Freshly cooked rice tends to be too moist and can make your fried rice soggy.
02 -
This Healthy Chicken Fried Rice is perfect for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4 days, or freeze for up to 1 month.
03 -
Feel free to customize your veggies! Broccoli florets, sliced mushrooms, or snap peas make excellent additions or substitutions for the bell pepper and mixed vegetables.
04 -
Boost the flavor with a drizzle of sriracha or your favorite chili garlic sauce when serving for an extra kick.
# Tools You'll Need:
01 -
Large skillet or wok
02 -
Cutting board
03 -
Knife
04 -
Measuring cups
05 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 430 kcal
Total Fat: 15 g
Total Carbohydrate: 42 g
Protein: 33 g