What Is Healthy Chicken Fried Rice?
Healthy Chicken Fried Rice is a quick, protein-packed meal made with chicken, fluffy scrambled eggs, rice, and lots of colorful vegetables. It comes together in one pan and tastes just like your favorite takeout—without the extra oil and sodium. This recipe is loaded with flavor from sesame oil, soy sauce, garlic, and ginger and makes a balanced meal for lunch or dinner.
This healthy chicken fried rice recipe is made with everyday ingredients like rice, frozen vegetables, and eggs—making it incredibly affordable. By using cooked rice from earlier in the week or leftover chicken, you can stretch your grocery budget while still serving a nutritious, homemade meal that the whole family will enjoy.
I partnered with the Iowa Egg Council to make this recipe possible. Each egg has 6 grams of protein in them making them a great source of protein and a way to boost any meal’s protein content in an affordable way. They are also rich in choline, which is a nutrient your body needs to promote cell activity, supports liver function, and it also helps your body move other nutrients around! Eating the whole egg ensures you are getting all of these nutrients. Learn more about eggs by visiting the Iowa Egg Council’s website!
Not only is this healthy chicken fried rice recipe packed with protein, it is also balanced out with the whole grains from the rice and the fiber from the vegetables, making this a perfect meal prep. Bonus, it is naturally gluten-free!
Why You’ll Love This Healthy Chicken Fried Rice Recipe
Healthy Chicken Fried Rice is a quick and easy meal you can prep in under 30 minutes. Using one pan to prep the meal cuts down on dishes, tenderized chicken cuts down on the cook time, and the eggs are a quick flash cook in the pan. You can do all of that while the rice is cooking off to the side, or use meal prepped rice for an even faster meal prep.
Eggs, rice, and frozen veggies are all budget friendly ingredients and staples you probably have on hand. This cost effective recipe will serve several meals for less than the price of one dish at a take out restaurant.
Healthy chicken fried rice recipes are great for helping stretch the grocery budget because you can easily use up leftover rice and chicken. It is also an easy meal to stretch by adding an extra egg or a little more rice if you have a crowd.
Whole grains from the rice, texture and fiber from the veggies, protein from the eggs and chicken, make this meal a well balanced meal that is naturally gluten-free.
Not only is this meal perfect for a weeknight meal, it is an ultimate meal prep meal. It tastes just as good on day one as it does on day four. You will be so happy you made this recipe this week!
Tips for the Best Healthy Chicken Fried Rice
Using leftover rice will really help the grains keep their texture, making this a perfect meal for meal prep. Make enough rice for dinner on day one to use it again on day two to make this meal.
Don’t overcook the veggies. This will keep them full of texture and they won’t get mushy as you reheat them throughout the week.
You can always taste and adjust the seasonings as you go. Adding more soy sauce or a little rice vinegar will really add a lot of flavor.
If you like your healthy chicken fried rice recipes to have a little kick, add some sriracha or chili flakes as it cooks. The longer the spices are in the pan the hotter they will get.
Meal Prep and Storage Tips for Healthy Chicken Fried Rice
Healthy chicken fried rice lasts up to 4 days in the refrigerator. Portion your lunches out into individual servings in air tight containers for best results.
Reheating is easy, you can do it in the microwave if you are at work or you can put your portion back into a skillet to reheat it if you have one available.
Adding little soy sauce to the meal prep portion will help keep it moist while it is reheating. Just be careful not to over do it!
This Healthy Chicken Fried Rice is delicious on its own, but if you want some variety as your week progresses you can easily put this into lettuce wraps, add a little pineapple for sweetness, or add some extra chili flakes for more heat.
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Ingredients
Method
- First season your chicken with the ginger, garlic powder, salt, and pepper to taste.
- Heat a skillet to medium. Put the sesame oil in and cook the chicken until it has an internal temp of 165. Remove from pan.
- While the chicken is cooking, in a bowl crack the eggs and whisk until lightly beaten.
- After removing the chicken from the pan, pour the eggs in. Let cook and scramble until the eggs are light and fluffy. Remove from pan when they are cooked.
- To the pan add the carrots, green onions, rice, peas, and corn. Heat until they are warmed.
- Next, pour the soy sauce over top and stir to mix. Then add the eggs and stir. Taste and adjust seasoning. Heat until everything is warmed through again.
- Enjoy!