Chicken Fried Rice Healthy

This chicken fried rice delivers all the flavor and comfort of your favorite takeout but lightened up with lean chicken breast and plenty of veggies. Each bite has savory rice, juicy chicken, colorful vegetables, and that signature hint of toasted sesame—all made in one pan. Perfect for meal prep or a quick family dinner, this version is high in protein and easy enough for busy weeknights. If you are after a satisfying meal that feels both nourishing and crave-worthy, this dish will become your regular go-to just like it did for us.

I first threw this together on a night when we had leftover chicken and cold rice. It turned out so flavorful we have made it almost once a week since. Even picky eaters clean their plates every time.

Ingredients

• Cooked chicken breast diced or shredded: stay juicy and lean plus easy to find use rotisserie or leftover roasted chicken for convenience
• Large eggs lightly beaten: give creaminess and boost protein aim for vibrant yolks from free-range eggs if possible
• Frozen peas and carrots thawed: classic color and crunch choose bright green peas and sweet diced carrots for best taste
• Diced white or yellow onion: adds deeply savory backbone look for firm fresh onions no soft spots
• Green onions sliced: finish with fresh flavor select ones with crisp stalks and bright green tops
• Garlic minced: heightens the aroma go for plump cloves free of sprouting
• Cold cooked brown rice or jasmine rice: best non-sticky texture older rice keeps the grains separate and chewy
• Avocado oil or olive oil: high heat cooking oil with light flavor pick something with minimal additives for best results
• Sesame oil: toasted note a small drizzle goes a long way choose pure dark sesame oil for richer taste
• Low-sodium soy sauce or coconut aminos: savory umami while keeping salt in check use naturally brewed soy sauce for rounder flavor
• Oyster sauce optional: for extra depth and gloss use one with clean ingredients for healthier option
• Salt and black pepper: to taste
• Optional ingredients chopped bell peppers grated ginger red chili flakes: add color zing or heat according to your preferences

Step-by-Step Instructions

Prep Everything First:

Dice the chicken beat the eggs and thaw the veggies before you turn on the stove. Cold day-old rice gives the best texture so have it ready pulled from the fridge.

Cook the Chicken:

Heat a teaspoon of oil in a wide skillet over medium. Add your chicken season with a sprinkle of salt and pepper then sauté it for about five minutes. Stir every so often until golden and cooked through. Scoop it onto a plate and set aside.

Scramble the Eggs:

Pour the beaten eggs right into the hot pan. Let them sit for half a minute so they begin to set then stir and chop them up with a spatula until cooked through and still soft. Add them to the plate with chicken.

Stir-Fry the Vegetables:

Add your remaining cooking oil to the pan. Toss in diced onions and let them soften for a couple of minutes. Add garlic peas carrots and any other veggies you like such as bell peppers. Keep them moving in the pan for about three minutes until bright colored and just tender.

Add the Rice:

Add the cold rice with the veggies in the pan. Break up clumps gently using the back of your spatula. Mix it in well so the rice begins to warm and soak up flavor from the aromatics.

Combine and Season:

Return chicken and scrambled eggs to the pan. Pour in the soy sauce drizzle over sesame oil and add the optional oyster sauce. Raise the heat so you can get a bit of crisp on the rice. Cook for two more minutes tossing everything until the sauce is distributed and the bottom gets a little crunchy.

Finish and Serve:

Sprinkle fresh green onions over the top. Toss everything one last time and spoon the fried rice into bowls while hot. Add red chili flakes for a spicy kick if you want.

You Must Know

We always look forward to using fresh green onions here. They give such a refreshing accent at the end. One of my favorite memories is serving this after a long soccer practice—the whole family gathers around with chopsticks and seconds are almost guaranteed.

Storing Your Chicken Fried Rice

Keep any leftovers in airtight containers refrigerated and it will stay fresh for up to four days. For longer storage freeze single servings and when reheating add a splash of water to bring back moisture. It is a perfect grab-and-go lunch especially if you need something fast after a busy morning.

Easy Ingredient Swaps

Try shrimp tofu or ground turkey instead of chicken for a new twist depending on what is available. Spinach broccoli or mushrooms can stand in for traditional frozen peas and carrots. If you want the dish soy free coconut aminos work as a substitute. Even leftover cooked pork or beef can be diced and tossed in.

Serving Suggestions

A simple bowl is always a winner but for a bigger spread serve alongside a quick cucumber salad or steamed edamame. Sometimes we add a sprinkle of crushed cashews or a drizzle of sriracha for even more flavor and crunch.

A Bit of Fried Rice History

Fried rice has humble beginnings from making use of leftover rice and scraps. It is a staple in many Asian kitchens because it is hearty flexible and prevents food waste. Each region adds its own twist but the magic is always in using what you have and making something delicious.

Recipe FAQs

→ How do I keep the rice from turning mushy?

For best texture, always use cold, day-old rice. This prevents excess moisture and keeps grains separate when stir-frying.

→ Can I substitute the chicken with another protein?

Yes, feel free to swap in shrimp, tofu, or ground turkey for the chicken. Each one cooks quickly and pairs well with the seasonings.

→ Is brown rice a good choice for this dish?

Absolutely. Brown rice adds fiber and a nutty flavor. Make sure it is chilled before stir-frying for the best result.

→ Can I add more vegetables?

Of course! Bell peppers, broccoli, spinach, mushrooms, or even edamame work great. Add them in the stir-fry stage for extra color and nutrition.

→ How should I store leftovers?

Transfer to airtight containers and refrigerate for up to four days. For longer storage, portion and freeze, then reheat with a splash of water.

→ What sauces can I use if avoiding soy?

Try coconut aminos as a soy-free alternative for a similar umami taste while keeping sodium lower.