This Chicken Fried Rice Meal Prep turns simple ingredients into four flavorful, protein-packed meals. Chicken breast, chilled rice, scrambled eggs, peas and carrots cook quickly in one skillet with a savory lower-sodium sauce.
Why You’ll Love This Meal Prep
- Approximately 48–55 grams of protein per serving
- Four complete grab-and-go portions
- Ready in about 35 minutes when the rice is prepared
- A lighter homemade alternative to restaurant fried rice
- Refrigerator- and freezer-friendly
Ingredients
Chicken and Rice
- 1½ pounds boneless, skinless chicken breast, cut into bite-sized pieces
- 4 cups cooked and thoroughly chilled white or brown rice
- 1 tablespoon avocado oil or olive oil, divided
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- ¼ teaspoon salt
Eggs and Vegetables
- 4 large eggs, lightly beaten
- 1½ cups frozen peas and carrots
- ½ cup diced yellow onion
- 3 garlic cloves, minced
- 3 green onions, thinly sliced
Lower-Sodium Sauce
- 3 tablespoons lower-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- 1 teaspoon honey, optional
- ½ teaspoon ground ginger or 1 teaspoon grated fresh ginger
- Optional sesame seeds, sriracha or extra green onions
Instructions
- Mix the sauce: Whisk together the soy sauce, rice vinegar, sesame oil, optional honey and ginger.
- Cook the chicken: Season the chicken with garlic powder, pepper and salt. Heat half the cooking oil in a large skillet or wok over medium-high heat. Cook for 6–9 minutes, stirring occasionally, until the chicken reaches 165°F. Transfer it to a clean plate.
- Scramble the eggs: Add the beaten eggs to the skillet and gently scramble for 1–2 minutes. Transfer them to the plate with the chicken.
- Cook the vegetables: Add the remaining oil, onion, peas and carrots. Stir-fry for 3–4 minutes. Add the garlic and cook for 30 seconds.
- Fry the rice: Add the chilled rice and break up any clumps. Cook for 3–5 minutes, stirring frequently, until hot and lightly toasted.
- Finish the dish: Return the chicken and eggs to the skillet. Pour in the sauce and toss for 1–2 minutes, until evenly coated and steaming hot. Fold in most of the green onions.
- Portion: Divide the fried rice evenly among four containers. Cool promptly before covering, then garnish with the remaining green onions and optional sesame seeds.
Estimated Nutrition
Per serving: approximately 630–710 calories, 48–55 grams of protein, 70–82 grams of carbohydrates and 15–22 grams of fat.
Nutrition values are estimates and will vary according to the rice, chicken, oil, sauce brands and portion sizes used.
Storage and Reheating
- Cool promptly: Divide the fried rice into shallow containers and refrigerate within two hours.
- Refrigerator: Store covered for 3–4 days.
- Reheating: Add a teaspoon of water, cover loosely and heat until the center reaches 165°F. Stir halfway through.
- Freezer: Freeze cooled portions for up to 2–3 months. Thaw overnight in the refrigerator before reheating.
- Do not repeatedly reheat: Reheat only the portion you plan to eat.
Easy Variations
- Use brown rice for a nuttier flavor and extra fiber.
- Replace some rice with cauliflower rice for a lighter bowl.
- Add broccoli, mushrooms, bell pepper or shelled edamame.
- Use tamari or coconut aminos if preferred, checking labels for sodium and allergens.
- Add sriracha, chili-garlic sauce or red-pepper flakes for heat.
- Swap chicken breast for cooked shrimp or lean turkey.
Food-Safety Notes
Cook chicken to a minimum internal temperature of 165°F. Use rice that was cooled promptly and kept refrigerated, and do not leave cooked rice at room temperature for more than two hours. Reheat leftovers to 165°F.
Frequently Asked Questions
Why should I use chilled rice?
Cold rice is firmer and drier than freshly cooked rice, so the grains separate and toast instead of becoming soft or sticky. Rice prepared the previous day works especially well when it has been cooled and refrigerated safely.
Can I use rotisserie chicken?
Yes. Remove the skin, shred or dice the meat and stir it into the rice near the end. Heat the finished dish to 165°F and remember that seasoned rotisserie chicken may increase the sodium.
How can I keep the sodium lower?
Use lower-sodium soy sauce, avoid adding extra salt, choose unseasoned chicken and increase the garlic, ginger, green onion or rice vinegar for flavor.
Can I make it without a wok?
Absolutely. A large nonstick or well-seasoned skillet works well. Avoid overcrowding the pan so the rice can fry instead of steam.
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