How to Video
Chicken Fried Rice (Easy & Healthy)
This one-pan, healthy Chicken Fried Rice packs lean protein and veggies into every bite. Flavorful and balanced, it works great for athletes, busy families, or anyone craving a quick, wholesome dinner. Ideal for meal prep, with freezer-friendly instructions included.
Ingredients
For the Sauce:
- 1/2 cup low-sodium soy sauce (gluten-free sub: coconut aminos)
- 1 1/2 tablespoons pure maple syrup
- 1 tablespoon dried minced onion
- 1 tablespoon Sriracha sauce (plus more to taste)
- 2 teaspoons sesame oil
For the Fried Rice:
- 3 tablespoons avocado oil (sub: olive oil)
- 3 large eggs
- 3/4 pounds boneless skinless chicken thighs (diced into bite-sized pieces 1/2-inch or smaller; sub: boneless skinless chicken breasts)
- salt and pepper
- 1 1/2 cup carrot (finely chopped)
- 1 1/2 cups broccoli (finely chopped; about 1 small head)
- 1 1/2 teaspoon minced garlic (sub: 3 garlic cloves, minced)
- 4 cups cooked brown rice (cold, day-old rice is best; see cooking notes for details)
- 1/2 cup frozen peas
- Optional for Garnish: thinly sliced green onion
Instructions
- Make Sauce: Add all the sauce ingredients to a small pot over medium-low heat. Keep warm while moving to next steps.
- Cook Eggs: Heat 1 tablespoon oil in a large (12-inch or bigger) non-stick or cast iron skillet over medium-high heat until shimmery. Pour in the beaten eggs. Cook for 2 minutes or just until set, stirring frequently and breaking up the eggs into small pieces. Remove to a plate and set aside.
- Saute Chicken: Add the chicken and stir fry until no longer pink inside, about 4 minutes, seasoning lightly with salt and pepper on all sides while it cooks. Remove to a plate and set aside.
- Saute Veggies: Wipe pan out and add 2 tablespoons more oil to coat the pan. Once the oil is shimmery, saute the broccoli and carrots until tender, about 5-7 minutes, seasoning lightly with salt and pepper as they cook. Add the garlic and stir for 1 more minute.
- Fry the Rice: Turn the heat down to medium. Gently stir in the peas, rice, chicken, and eggs. Drizzle only about 3/4ths of the sauce over the rice and toss to combine. Cook undisturbed for 2 minutes to "fry" the rice. Stir once more and leave it undisturbed for an additional 2 minutes.
- Serve: Taste and add more sauce and top with thinly sliced green onions, if desired.
Freezer Instructions
Freeze For Later: Prepare as directed, fully cool, and then freeze flat in a gallon-sized freezer bag or in individual freezer containers with lids.
Prepare From Frozen: Thaw in the refrigerator overnight or thaw in the microwave using the defrost setting in a microwave-safe bowl. Warm gently in the microwave or over low heat in a skillet, stirring occasionally.
Notes/Tips
- Important Prep Note: This recipe goes fast once you start cooking. Be sure to cook and cool the rice ahead of time and pre-chop the chicken and veggies. Have them waiting next to the skillet.
- Shortcuts: Use frozen cooked rice, frozen stir fry veggies, and rotisserie chicken to make this even faster (although fresh always has better texture IMO).
- Rice: It’s optimal to cook this a day ahead and refrigerate for at least a few hours for best texture. For at least 4 cups of cooked rice, you'll need to cook about 1 1/2 cups dry rice. You can also replace all or part of the rice with cooked, drained cauliflower rice.
- Veggies: Aim for cutting up the vegetables pretty small and in evenly-sized pieces. Feel free to add in what you have on hand like asparagus, snow peas, water chestnuts, or other stir-fry veggies you like.
- Heat Level: It does have noticeable heat from the Sriracha but not too much. Feel free to cut back on the Sriracha if you have sensitive eaters. You can always add more to individual bowls at the end.
- Making in Bulk: If you plan to double this recipe, I found it easiest to combine everything in a very large mixing bowl or stock pot at the end. It really does make a lot for freezing or for leftovers, but it’s gone fast around our house.
Nutrition
Serving: 1.5 cups | Calories: 459 kcal (23%) | Carbohydrates: 51 g (17%) | Protein: 25 g (50%) | Fat: 17 g (26%) | Cholesterol: 176 mg (59%) | Sodium: 1128 mg (49%) | Fiber: 6 g (25%) | Sugar: 7 g (8%)
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