Loaded Chicken & Egg Fried Rice — 42g Protein Per Serving
High-protein chicken fried rice with 42g protein per serving. Quick, flavorful meal prep recipe with chicken, eggs, and edamame.
Ingredients
- 1.5 lbs boneless, skinless chicken breast, cut into small dice
- 3 cups cooked jasmine rice, day-old and chilled
- 4 large eggs
- 1 cup frozen shelled edamame
- 1 medium red bell pepper, finely diced
- 4 green onions (scallions), white and light green parts sliced thin, dark green parts reserved
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 3 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce
- 2 tbsp sesame oil
- 2 tbsp avocado oil or neutral cooking oil
- 1 cup frozen peas and carrots
- 2 tsp rice vinegar
- 1 tsp white pepper
- Sesame seeds for garnish
- Fresh cilantro for garnish (optional)
Instructions
- 1
Dice the chicken breast into bite-sized pieces (about ½-inch cubes) and set aside on a clean plate.
- 2
Crack the eggs into a bowl, whisk them together with a splash of water until well combined, and set aside.
- 3
Heat 1 tbsp of avocado oil in a large wok or 12-inch skillet over medium-high heat until shimmering.
- 4
Add the diced chicken and cook for 6-8 minutes, stirring occasionally, until the pieces are golden brown and cooked through with no pink remaining in the center.
- 5
Push the cooked chicken to the side of the wok and pour the whisked eggs into the empty space.
- 6
Scramble the eggs gently for 2-3 minutes until they form soft, fluffy curds, then fold them together with the chicken and transfer everything to a clean bowl.
- 7
Add the remaining 1 tbsp of avocado oil to the wok and let it heat for 30 seconds.
- 8
Stir in the minced garlic and ginger, cooking for about 1 minute until fragrant and the raw edge disappears.
- 9
Add the diced red bell pepper and the white parts of the sliced green onions, sautéing for 2-3 minutes until the pepper softens slightly.
- 10
Dump in the chilled rice, breaking up any clumps with the back of your spoon, and stir-fry for 3-4 minutes until the rice is heated through and any moisture evaporates.
- 11
Add the frozen edamame and peas-and-carrots mixture, stirring constantly for 2 minutes until everything is heated through.
- 12
Pour in the soy sauce, oyster sauce, sesame oil, and rice vinegar, tossing everything together for 1-2 minutes until the liquid is evenly distributed and the rice glistens.
- 13
Return the chicken and egg mixture to the wok, folding it in gently with a few quick tosses until everything is combined and heated through, about 1 minute.
- 14
Season with white pepper to taste and adjust soy sauce if needed for saltiness.
- 15
Transfer to serving bowls and top with the reserved dark green parts of the green onions, sesame seeds, and fresh cilantro if desired.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Jasmine rice | Cauliflower rice (2 cups) mixed with 1 cup jasmine rice | Reduces carb load while keeping the texture familiar; cauliflower adds volume without spiking blood sugar |
| 4 large eggs | 3 large eggs + ¼ cup liquid egg whites | Boosts protein by 7-8g per serving while reducing fat and calories; egg whites are pure protein |
| Frozen edamame | ½ cup edamame + ½ cup diced firm tofu (pressed and cubed) | Adds another complete protein source with all nine essential amino acids; tofu absorbs flavors beautifully |
| Sesame oil (2 tbsp) | 1 tbsp sesame oil + 1 tbsp avocado oil | Keeps the sesame flavor while reducing calories and saturated fat slightly |
| Oyster sauce (1 tbsp) | 1 tbsp fish sauce + 1 tsp soy sauce | Deepens umami and savory notes while keeping sodium in check; fish sauce adds complex depth |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 545 |
| Total Fat | 16g |
| Saturated Fat | 3g |
| Cholesterol | 165mg |
| Sodium | 720mg |
| Carbohydrates | 46g |
| Fiber | 4g |
| Sugar | 2g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
