Chicken Fried Rice - 2 Ways!
Chicken fried rice is a fantastic weeknight dinner or meal prep option. It’s versatile, easy and most of all - delicious!
You can add any kind of vegetable you have on hand, making it a great way to incorporate more nutrients into your diet while minimizing food waste. Plus, it’s quick to make and can be easily scaled to prepare multiple servings for the week ahead, ensuring you have a delicious, high-protein meals ready to go.
We know every athlete has unique needs, so we created two delicious, easy, high-protein, and macro-friendly chicken fried rice recipes to fit your goals!
The first is your standard fried rice recipe. The second is for athletes looking to cut weight or seeking lower-calorie options without sacrificing flavor.
Option 1 - Classic Chicken Fried Rice
Ingredients
⅓ cup oyster sauce
3 tbsp. low-sodium soy sauce
2 tbsp. olive oil (divided)
2 tbsp. unsalted butter
4 large eggs, lightly beaten
3 cups chopped fresh vegetables (I like using bell pepper, carrots, broccoli or zucchini)
12 ounces frozen peas and carrots, thawed
3 garlic cloves, minced
2 ½ cups cold cooked jasmine rice (this is my personal preference, you can use whichever rice you like!)
⅔ cup green onions (about 4 medium), chopped (optional)
Red pepper flakes, Sriracha, or hot sauce (optional)
Instructions
Heat 1 tbsp. of olive oil in a large skillet or wok over medium-high heat. Pour in the beaten eggs and scramble until fully cooked. Remove from the skillet and set aside on a separate plate.
In the same skillet, add the remaining tbsp. of olive oil. Add the pre-cooked shredded chicken and cook until heated through, about 2-3 minutes. Remove from the skillet and set aside.
Add the fresh vegetables to the skillet and cook until tender, about 5 minutes.
Add the garlic and cook until fragrant, about 1 minute.
Stir in the cooked rice, chicken, peas, and carrots. Cook until everything is heated through, about 3-4 minutes.
Add the oyster sauce and 2 tablespoons of soy sauce. Mix well and cook for an additional 2-3 minutes.
Stir in the green onions and cooked scrambled eggs. Cook for 1 more minute. Add red pepper flakes, Sriracha, or avocado if desired!
Nutrition Information
Per 1 cup / 200g serving:
Calories: 350
Protein: 25g
Carbohydrates: 32g
Fat: 14g
Option 2 - Chicken Fried Cauliflower Rice
Ingredients
⅓ cup oyster sauce
3 tbsp. low-sodium soy sauce
2 tbsp. olive oil (divided)
2 tbsp. unsalted butter
4 large eggs, lightly beaten
3 cups chopped fresh vegetables (bell pepper, carrots, broccoli)
12 ounces frozen peas and carrots, thawed
3 garlic cloves, minced
2 ½ cups microwavable cauliflower rice
⅔ cup green onions (about 4 medium), chopped (optional)
Red pepper flakes, Sriracha, or hot sauce (optional)
Serve with sliced cucumber or baby carrots for additional volume (optional)
Instructions
Heat 1 tbsp. of olive oil in a large skillet or wok over medium-high heat. Pour in the beaten eggs and scramble until fully cooked. Remove from the skillet and set aside on a separate plate.
In the same skillet, add the remaining tbsp. of olive oil. Add the pre-cooked shredded chicken and cook until heated through, about 2-3 minutes. Remove from the skillet and set aside.
Add the fresh vegetables to the skillet and cook until tender, about 5 minutes.
Add the garlic and cook until fragrant, about 1 minute.
Stir in the cauliflower rice, chicken, peas, and carrots. Cook until everything is heated through, about 3-4 minutes.
Add the oyster sauce and 2 tablespoons of soy sauce. Mix well and cook for an additional 2-3 minutes.
Stir in the green onions and cooked scrambled eggs. Cook for 1 more minute. Add red pepper flakes, Sriracha, or avocado if desired.
*Serve with sliced cucumber or baby carrots for additional volume.
Nutrition Information
Per 1 cup / 200g serving:
Calories: 250
Protein: 25g
Carbohydrates: 15g
Fat: 12g
Did you give these recipes a try?
I would love to hear about your cooking adventures!
Tag @basportsnutrition with a photo of your creation and let us know how it turned out.
Your feedback helps us continue to provide delicious and nutritious recipes for our community.
hi, i’m katie!
I am a Sports Nutritionist who works with strength and team athletes. As a former collegiate athlete and coach myself, I believe that nutrition is a vital component to athletic performance and can propel individuals closer to their goals.
I passionately believe that athletes perform best when well fed and supported. Having worked with national and international caliber athletes, it is my goal to make nutrition information accessible and available to all.
Thank you for visiting our page, I would love to hear from you and connect!