This healthy chicken fried rice is a super tasty and easy dinner recipe that you can meal prep! It’s so good, only takes about 20 minutes, makes enough for 3 days and keeps well in the fridge.
Healthy Chicken Fried Rice That Tastes Good
Fried rice is one of my favorite meals to get when eating out or getting takeout (which honestly never happens since I moved here…). It’s simple, delicious and I can’t stop eating it.
I decided to make a healthier version with less oil and more vegetables at home because I was just craving it so much, but I’m really sensitive to MSG. It seems, every takeout place uses MSG around here. Here’s what I did to make fried rice healthier:
- used less oil and better oil
- added more vegetables like cabbage, cauliflower, peas, scallions and carrots
- no preservatives
- no actual frying, but there is some stirring over medium-high heat
It turned out so delicious without all of the artificial flavors! I’ve been making this addictive homemade chicken fried rice every week ever since and I wanted to share the recipe, so you can make it as well.
This Fried Rice Is The Perfect Meal Prep Recipe
When you make this fried rice, you will get around 3-4 servings. So, if you’re on you’re own, this recipe will be great for meal prep as is. It keeps well in the fridge for 3-4 days and you do not need to change anything about it to make ahead.
Portion out the fried rice into airtight containers and store in the fridge. Heat up in the microwave or in the pan for 5 minutes before serving.
Healthy Fried Rice Ingredients
This recipe is not one with just few ingredients, but when you buy these once, you get to make this meal many times
- Vegetables – some cabbage, peas, carrots, green onions and garlic are great in this recipe. You can also use other vegetables like broccoli, zucchini, peppers or cauliflower. As you can tell from the pictures, I always just use what I have on hand.
- Tamari Or Soy Sauce to add flavor and saltiness
- Cooked Brown Or White Rice – use day-old leftover rice. In this recipe, I used white rice, but brown would be even better, because it’s more nutritious.
- Sesame Oil – add at the end for flavor!
- Chicken and eggs for protein. You can also make this vegetarian and use eggs only.
How To Make Healthy Fried Rice
Before you start cooking, you will need to prepare and chop all the ingredients that go into the pan. This is a recipe that cooks pretty fast! You won’t have time for chopping or peeling, so it’s a good idea to have everything that goes into the pan ready and close.
So gather the chopped chicken, eggs, tamari sauce, cooked rice, olive oil, chop the cabbage (or broccoli or cauliflower), carrots, scallion, and mince the garlic.
We’ll start by cooking the chicken in a large non-stick pan with some olive oil. Stir occasionally and after around 3 minutes move the chicken to one side of the pan.
Add two eggs to the empty half of the pan. Let them cook for about a minute then scramble.
Add in the minced garlic, stir it in and then the cabbage and peas. Add a tablespoon of tamari sauce and some more oil, stirring everything well together.
Then add in the cooked rice and the carrots, adding another tablespoon of tamari sauce. Let everything cook like this for about 5 more minutes, stirring only occasionally.
Lastly, add some sesame oil and the green onions and cook for one more minute.
Serve immediately and keep leftovers in an airtight container in the fridge.
Here’s the recipe – I hope you enjoy it!
- 1 1/2 cup rice (leftover rice)
- 1/2 lb chicken breast (around 200g), cut into bite-sized pieces
- 2 eggs
- 1 carrot, chopped
- 1 cup cabbage, chopped
- 1/2 cup peas, frozen
- 2 Tbsp oil
- 2 cloves garlic, minced
- 2 green onions, chopped
- 2 Tbsp tamari sauce
- 1 tsp toasted sesame oil
- Cook the chicken in a large non-stick pan with some oil of your choice (I used olive oil), stir occasionally.
- After around 3 minutes put the chicken to the one side of the pan and add two eggs to the empty half. Let them cook for about a minute then scramble them.
- Now it's time to add the minced garlic, stir it in and then stir in the cabbage and peas. Add a Tbsp of tamari sauce and some more oil, stirring everything well together.
- Next stir in the rice and the carrots, adding another Tbsp of tamari sauce. Let everything cook like this for about 5 more minutes, stirring occasionally.
- Lastly, add the sesame oil and the green onions and cook for one more minute.
- Serve immediately and keep leftovers in an airtight container in the fridge.
Nutrition InformationYield 3 Serving Size 1
Amount Per Serving Calories 424Total Fat 17gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 13gCholesterol 188mgSodium 790mgCarbohydrates 33gFiber 4gSugar 4gProtein 34g