Quick and easy chicken fried rice is all made in one pan and has tons of protein! Chicken, peas, and carrots are sautéed in sesame oil with rice coconut aminos or soy and eggs.
Healthier Chicken Fried Rice
Traditional, take-out fried rice is generally made with a ton of oil, egg, and soy. While it is delicious, it can be teaming with inflammatory ingredients and padded with unnecessary extra calories.
This recipe is one after my own heart. Some reasons why you'll love this recipe:
- It's really easy, REALLY easy.
- This fried rice is completely soy-free (I don't do great with soy), but still has tons of flavor.
- It's also really high in protein, and you can choose which cut of chicken you prefer
- You have control over how many calories are in this chicken fried rice, from how many eggs and oil (and the quality of oil) to which cut of chicken and how much rice you use, you can manipulate just how many calories this dish has.
- Chicken fried rice is AWESOME for meal prep because it actually reheats really well!
Ingredients and Substitutions
- Sesame oil. Other cooking oils can be used, however you lose a lot of flavor.
- Chicken breast. Chicken thighs, pork tenderloin, or shrimp all work well too, you will just need to adjust cooking time.
- Peas and Carrots
- Minced Ginger
- Cooked Rice
- Coconut Aminos. Soy can also be used here.
- Green Onions
- Garlic
Storage
Storing this recipe just requires a good airtight container. Whether you portion it out for individual meals or in one big one, make sure it's totally sealed, preferably in a glass container. There's nothing worse than dried out rice and the glass makes reheating easier. This recipe does well 5-6 days in the fridge with the right container.
Freezing
I haven't had good luck with freezing rice in the past. Tender, fluffy rice contains a decent amount of water and the freezing and thawing process really seems to mess with that texture quite a bit. I say freeze at your own risk.
Reheating
I'm honestly not sure what they do to any of the rice that makes it reheat so poorly at the take-out restaurants. The next morning it's always as if it hasn't been cooked at all. This recipe, however, just needs a 90-second microwave on medium-high to high (levels 8-10 on my microwave) for a single serving. Just make sure it's in a glass container.
OTHER QUICK & EASY WEEKNIGHT DINNERS
- East Cast Iron Skillet Steaks - the most flavorful way to cook sirloin ever!
- Cheesy Chicken, Broccoli and Quinoa Casserole - So delicious and easy to make ahead!
- Paleo Sweet Potato Turkey Chili - A simple, one pot healthy dinner
What to Serve with Fried Rice
So there are veggies, a carb and loads of protein in this recipe, so a side dish may not be entirely necessary. However - at our house, unless there's a true green veggie in the recipe, it's getting one for a side.
While peas are the color green, it's actually a legume and primarily a carbohydrate source with a touch of protein in it. I want something leafy or cruciferous to fill out the nutrients for this meal like broccoli, asparagus, or a big, leafy side salad.
📖 Recipe
20-minute Chicken Fried Rice
Ingredients
- 2 lb Boneless, Skinless Chicken Breasts, sliced into half-inch by 2-inch strips
- 2 teaspoons Sesame Oil (divided)
- 2 cups frozen peas and carrots blend
- 3 green onions chopped
- 2 cloves garlic, minced
- 4 cups long greain rice, cooked
- 2 teaspoons fresh ginger, peeled and grated
- 1 large egg, lightly beaten
- ¼ cup Coconut Aminos
- Salt and freshly ground black pepper
Instructions
- PREPARE: In a large non-stick skillet, heat the sesame oil over medium-high heat. While the oil heats, season chicken generously with salt and pepper*
- COOK THE CHICKEN: When the oil is hot and shimmering, add the chicken and stir frequently to brown on all sides and cook completely through, about 5 minutes. Remove the chicken from the skillet to a plate and cover to keep warm.
- COOK THE VEGGIES: With the heat still on medium-high heat, heat the remaining oil in the same skillet. Once the oil is hot, add peas and carrots, green onions and garlic. Saute 1-2 minutes, stirring constantly.
- ADD THE EGG: Once the vegetables are soft and the onion and garlic is fragrant, reduce the heat to medium-low. Using a wooden spoon or spatula, move the vegetables to the outside edge of the skillet and pour the beaten egg in the center of the pan. Allow the egg to sit and cook for about 30 seconds before stirring throughout the vegetables.
- COMBINE EVERYTHING: After the egg is completely cooked and distributed throughout the vegetables, return the chicken and rice to the skillet and pour the coconut aminos over the top of everything. Stir to evenly season the dish. Add additional salt and pepper if necessary.
Notes
- Only lightly season the chicken with salt and pepper if you're using soy sauce and not coconut aminos
Nutrition
RECIPE EQUIPMENT
**This blog post contains affiliate links to products that I actually use and that align with my values. See my affiliate disclaimer here.
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RMM
My DH and kids loved this and I even forgot the ginger (which we don’t really like a lot of anyway). I used frozen rice and it made it even faster and easier. I did warm it up first. My kids prefer the sweetness of coconut aminos to soy since that was all they knew until recently, so I used the aminos. Thanks!