High Protein Chicken Fried Rice

This high protein chicken fried rice is one of my favorite meals to make when I want something filling, tasty, and easy to put together.

It’s packed with protein from both chicken breast and eggs, so it keeps you full for a long time without feeling heavy.

The secret to great fried rice is using cold, day-old rice. It fries up perfectly and gets those slightly crispy bits that make fried rice so good.

If you’ve ever had fried rice from a takeout place and wished you could make it at home, this is your recipe. It’s honestly just as good, and way higher in protein.

The whole thing comes together in under 20 minutes, so it works great for meal prep or a quick weeknight dinner.

What Makes This Recipe So Good

Packed With Protein – With 1.5 pounds of chicken breast plus three eggs this fried rice is a serious protein powerhouse.

Better Than Takeout – You get that smoky wok-fried flavor at home without the extra grease and mystery ingredients.

Uses Leftover Rice Perfectly – Day-old cold jasmine rice is actually the secret to getting that perfect crispy texture in every bite.

Ready in Under 20 Minutes – Once your rice is prepped this entire dish comes together in one wok in about 15 minutes.

Ingredients

• 1.5 lb Boneless Skinless Chicken Breast, diced
• 3 cups Cooked Jasmine Rice, day-old and cold
• 3 large Eggs, beaten
• 1 cup Frozen Peas & Carrots
• 3 Green Onions, sliced
• 3 cloves Garlic, minced
• 3 tbsp Soy Sauce
• 1 tbsp Sesame Oil
• 2 tbsp Vegetable Oil, divided
• 1/2 tsp White Pepper
• 1 tsp Salt

Directions

Step 1

Season the diced chicken breast with salt and white pepper. Heat 1 tablespoon vegetable oil in a large wok or skillet over high heat. Add the chicken and stir-fry for 5 to 6 minutes until golden and cooked through. Transfer to a plate.

Step 2

Add the remaining 1 tablespoon vegetable oil to the wok. Add the frozen peas and carrots and stir-fry for 2 minutes until thawed and heated through. Add the minced garlic and cook for 30 seconds.

Step 3

Push the vegetables to the side of the wok. Pour the beaten eggs into the empty side and scramble them, breaking them into small pieces as they cook.

Step 4

Add the cold rice to the wok and toss everything together. Stir-fry for 3 to 4 minutes, pressing the rice against the wok to get some crispy bits. The cold rice will separate nicely and get a great texture.

Step 5

Return the chicken to the wok. Pour the soy sauce and sesame oil over everything and toss to combine. Stir-fry for another minute.

Step 6

Remove from heat and top with sliced green onions. Serve immediately while the rice is hot and slightly crispy.

Pro Tips

Use Day-Old Rice

This recipe calls for cold, day-old rice for a reason. Freshly cooked rice has too much moisture and will turn into a mushy, sticky mess when you stir-fry it.

Cook your jasmine rice the night before and spread it out on a sheet pan before putting it in the fridge uncovered. This dries it out even more and gives you rice that separates perfectly in the wok.

If you forgot to make rice ahead of time, cook it and spread it on a sheet pan in the fridge for at least 2-3 hours. It won’t be as good as overnight rice, but it’ll work.

Get the Wok Screaming Hot

Before you add the oil and chicken, let your wok heat up on high for a solid 1-2 minutes until you see a wisp of smoke. This is what gives fried rice that slightly charred, restaurant-style flavor that’s impossible to get on medium heat.

If your wok isn’t hot enough, the chicken will release its juices and start steaming instead of getting golden and crispy on the outside. You want to hear a loud sizzle the second the chicken hits the pan.

Keep the heat on high the entire time you’re cooking. Fried rice is a fast, high-heat dish from start to finish.

Don’t Crowd the Chicken

When you add the diced chicken to the wok, spread it out in a single layer and let it sit untouched for about 60-90 seconds before you start stirring. This is how you get that golden sear on the outside.

If your wok is on the smaller side, cook the chicken in two batches. Overcrowding drops the temperature fast and the chicken will boil in its own liquid instead of getting crispy.

Related Recipes

• Instant Pot Chicken & Rice
• Instant Pot Orange Chicken
• Instant Pot Teriyaki Chicken
• Instant Pot Mongolian Beef

Frequently Asked Questions

Can I use freshly cooked rice instead of day-old rice?

You can, but day-old rice works way better because it dries out in the fridge overnight, which helps it get that slightly crispy texture when you stir-fry it. Fresh rice has too much moisture and tends to turn mushy and clump together in the wok.

If you’re in a pinch, spread freshly cooked rice on a baking sheet and let it cool in the fridge uncovered for at least an hour. It won’t be quite the same as overnight rice, but it’ll get dry enough to work.