Short, Catchy Intro

So you are craving something tasty but too lazy to spend forever in the kitchen, huh? Same. Meet high protein chicken fried rice: the speedy, comforting meal that gives you big flavor and keeps your muscles happy. If you want another high protein idea for breakfast or snacks later, check out this fun spin on bagels I tried Greek yogurt bagels with a high protein twist. Yep, we are getting ambitious today but not too ambitious. Let us cook.

Why This Recipe is Awesome

Why is this the one to add to your weekly rotation? Simple. It hits the protein sweet spot without making you feel like you ate a steak for breakfast. It uses cooked ingredients so the cooking time is basically a glorified toss and sizzle. My favorite part is that it is super forgiving. Overwork your rice a bit or use frozen veggies with attitude and it still turns out great.

It also plays well with leftovers. Have leftover chicken from last night, or extra rice you made for another reason that seemed smart at the time? Perfect. This recipe is idiot proof. Like, even I did not mess it up the last time I made it. IMO that says something.

Ingredients You’ll Need

2 cups cooked brown rice
1 cup cooked chicken, diced
1 cup mixed vegetables, peas carrots bell peppers
2 eggs, beaten
3 tablespoons soy sauce
1 tablespoon sesame oil
2 green onions, chopped
Salt and pepper to taste

You can keep things simple here. No need to buy fancy stuff. If your fridge is a little chaotic, this is a fridge raid that pays off.

Step-by-Step Instructions

Heat sesame oil in a large skillet over medium heat. Get the pan warm and smell that toasty oil goodness for a second.
Add the mixed vegetables and cook until tender, about 3-4 minutes. Stir so nothing clings and burns.
Push vegetables to the side and pour in the beaten eggs, scrambling them until cooked. Fold the eggs into the veggies when they look done.
Add the diced chicken and cooked brown rice, stirring to combine. Break up any clumps of rice so everything mixes evenly.
Pour in soy sauce, and mix well until everything is heated through. Taste as you go and adjust if you want more salty goodness.
Add chopped green onions and season with salt and pepper to taste. Fresh onions give that pop you did not know you needed.
Serve hot. Plate it up, garnish if you feel fancy, and dive in.

Common Mistakes to Avoid

Not using cold or day old rice. Freshly cooked rice has too much moisture and turns mushy. Use leftover rice for best texture.
Overcrowding the pan. If you shove everything in at once the rice will steam instead of fry. Cook in batches if needed.
Skipping the eggs or adding them too early. Eggs should be quick scrambled and folded in. Waiting or overcooking makes them rubbery.
Adding all the soy sauce at once and calling it a day. Taste midway and adjust. You can always add more but you cannot take it back.
Forgetting to taste. Seasoning is not optional. Salt and pepper will rescue a bland bowl faster than any miracle spice.
Using a tiny pan. This is a large skillet meal. If your pan is a toddler sized saucepan you will end up with a sad, soggy mess.

Alternatives & Substitutions

Want to mix things up? Swap cooked brown rice for cooked quinoa or cauliflower rice when you are feeling low carb. If you need more protein try adding extra chicken or throw in edamame for a vegetarian protein boost. No sesame oil on hand Use a neutral oil plus a splash of toasted sesame seeds at the end for some aroma. No soy sauce Try tamari or coconut aminos if you need gluten free. Want heat Add a pinch of crushed red pepper or a squirt of sriracha.

I personally love swapping in leftover rotisserie chicken because lazy chef hacks are my love language. Also I am not above adding a drizzle of chili oil for drama. Your call.

FAQ

Q. Can I use white rice instead of brown rice?
A. Sure can. White rice works fine. Brown rice gives more fiber and a nuttier bite but white rice is perfectly acceptable.

Q. Can I use raw chicken instead of cooked chicken?
A. You can but that changes the timing. If using raw chicken cook it first until no longer pink then push to the side and proceed. I prefer to use cooked chicken to keep things fast.

Q. Can I make this in advance for meal prep?
A. Yes. This stores well in the fridge for 3 to 4 days. Reheat in a skillet so you get that fresh cooked vibe again.

Q. Can I add more vegetables?
A. Absolutely. Broccoli snap peas corn whatever you like. Chop them so they cook evenly and adjust cooking time.

Q. Is this recipe kid friendly?
A. Most kids dig fried rice. You can tone down any strong flavors and keep it simple with peas carrots and mild soy sauce.

Q. Can I freeze it?
A. You can freeze, though texture may change a bit. Use freezer friendly containers and thaw in the fridge overnight before reheating.

Q. How do I make it spicier?
A. Add chili paste chili flakes or hot sauce. Toss some sliced jalapeno in when you add the veggies for a fresher punch.

Final Thoughts

You just made a bowl of comfy protein packed deliciousness in not very much time. High protein chicken fried rice is one of those meals that makes every week better because it is flexible, fast and forgiving. Pro tip Keep your rice chilled before frying and keep your pan hot. That is the difference between meh and magnificent.

Now go impress someone or just sit on the couch and eat the whole pan. You earned it. Happy cooking.

Conclusion

If you want a slightly different take on healthy chicken fried rice check out this balanced version for inspiration at HEALTHY CHICKEN FRIED RICE – Nutritionist Mom. For another high protein recipe reference and step by step guidance take a look at the High Protein Chicken Fried Rice Recipe on the Samsung Food App. If you prefer a lighter style fried rice with easy swaps this recipe is handy Healthy Fried Rice Recipe at The Clean Eating Couple.