Chicken Fried Rice
Restaurant-style fried rice with diced chicken, vegetables, egg, and the essential wok-charred flavor.
Restaurant-style fried rice with diced chicken, vegetables, egg, and the essential wok-charred flavor.
Per serving · Adjust servings below to scale ingredients
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5/5 · 2 ratings
Cook chicken in hot oil until done. Remove.
Scramble eggs, break into small pieces. Remove.
Stir-fry garlic and vegetables 1-2 minutes.
Add cold rice, press flat against wok. Let it char slightly.
Add chicken, egg, soy sauce, sesame oil. Toss everything together.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
Each serving of Chicken Fried Rice delivers 32g of protein at 420 calories — that's 13 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 30% of total calories in this dish. The 46g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 14g of fat primarily comes from the cooking method and protein source itself, keeping the overall calorie density low.
Chicken Fried Rice is a quick recipe that scales well for meal prep. This recipe makes 4 servings, each delivering 32g of protein and 420 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave in 90-second intervals, stirring between each, until heated through. Adding a small splash of water or broth prevents the protein from drying out during reheating. Chicken Fried Rice also freezes well — portion into individual freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Batch cooking a double or triple portion on the weekend means you have 32g-protein meals ready throughout the week with zero daily effort.
Cook the protein and rice/grains ahead and refrigerate separately for up to 3 days. Reheat protein in a pan with a splash of water, then assemble bowls to order.
Yes! Thighs are juicier and more forgiving with cooking time. They have slightly more fat but won't dry out. Adjust cook time — thighs take 1-2 minutes longer.
Absolutely. A cast-iron skillet or grill pan on the stovetop over high heat gives excellent results. You can also use the broiler setting in your oven — place food 10-15cm from the element.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
