Day 1 – High Protein Egg Fried Rice
Ingredients
Main Ingredients
- 3 cups cold cooked long-grain white rice, preferably refrigerated overnight.
- 1 pound boneless, skinless chicken breast, cut into small bite-size pieces.
- 5 large eggs.
- 1 cup frozen peas and carrots.
- 3 green onions, thinly sliced.
- 3 garlic cloves, finely minced.
- 1 tablespoon avocado oil, divided.
- 2 tablespoons low-sodium soy sauce.
- 1 teaspoon toasted sesame oil.
- 1/2 teaspoon ground black pepper.
- 1/4 teaspoon kosher salt, or to taste.
Optional Ingredients
- 1 to 2 teaspoons sriracha for heat.
- 1/2 teaspoon crushed red pepper flakes.
- 1 teaspoon grated fresh ginger.
- 1 tablespoon sesame seeds for garnish.
- Extra sliced green onions for serving.
- 1 to 2 teaspoons chili crisp for a spicy finish.
Ingredient Substitutions
- Rice: Use cooked jasmine rice, brown rice, or basmati rice. Cold rice gives the best texture.
- Chicken breast: Substitute boneless skinless chicken thighs, cooked turkey, or lean pork.
- Soy sauce: Use tamari for a gluten-free alternative, but check the label to confirm.
- Avocado oil: Substitute canola oil, vegetable oil, or another neutral high-heat cooking oil.
- Frozen vegetables: Use frozen mixed vegetables, diced bell peppers, corn, edamame, or finely chopped broccoli.
- Whole eggs: For even more protein with less added fat, replace 2 whole eggs with 1/2 cup liquid egg whites.
Equipment Needed
- Large nonstick skillet or wok, preferably 12 inches wide.
- Medium mixing bowl.
- Cutting board.
- Sharp chef’s knife.
- Measuring cups.
- Measuring spoons.
- Wooden spoon or heat-safe spatula.
- Whisk or fork.
- Small bowl for sauce, optional.
- Instant-read meat thermometer.
- Plate or clean bowl for temporarily holding cooked chicken and eggs.
Step-by-Step Instructions
Step 1: Prepare All Ingredients Before Cooking
Cut the chicken breast into small, evenly sized pieces, about 1/2 to 3/4 inch each. Small pieces cook quickly and mix evenly throughout the rice.
Mince the garlic, slice the green onions, and measure the soy sauce and sesame oil. Break apart any large clumps in the cold rice with clean hands or a fork.
Crack the eggs into a medium bowl and whisk until the yolks and whites are fully combined.
The rice should look loose and mostly separated before it reaches the skillet.
Do not start cooking before your ingredients are ready. Fried rice moves quickly once the skillet gets hot.
Step 2: Cook the Chicken
Heat a large skillet or wok over medium-high heat for about 1 minute. Add 2 teaspoons of the avocado oil.
Add the chicken pieces in a mostly single layer. Sprinkle lightly with the kosher salt and black pepper. Let the chicken cook undisturbed for about 2 minutes so the bottom develops light browning.
Stir and continue cooking for another 3 to 5 minutes.
The chicken should be opaque in the center with lightly golden edges and no visible pink.
For food safety, check the thickest pieces with an instant-read thermometer. The chicken should reach an internal temperature of 165°F.
Transfer the cooked chicken to a clean plate.
Do not overcrowd the skillet. Crowded chicken releases moisture and steams instead of browning.
Step 3: Scramble the Eggs
Reduce the heat to medium if the skillet is extremely hot. Add the remaining 1 teaspoon avocado oil if the pan looks dry.
Pour in the beaten eggs. Allow them to sit for about 10 to 15 seconds, then gently push the cooked portions toward the center with a spatula.
Continue folding until soft curds form, about 1 to 2 minutes.
The eggs should look softly set and slightly glossy, not dry or deeply browned.
Transfer the scrambled eggs to the plate with the chicken.
Avoid cooking the eggs until completely dry. They will heat again when everything is combined.
Step 4: Cook the Vegetables and Garlic
Add the frozen peas and carrots directly to the skillet. Cook over medium-high heat for 2 to 3 minutes, stirring occasionally.
Add the minced garlic and optional fresh ginger. Cook for about 30 seconds.
The vegetables should be hot and brightly colored, while the garlic should smell fragrant.
Garlic burns quickly. Do not leave it sitting against the hot skillet for several minutes.
Step 5: Fry the Cold Rice
Add the 3 cups of cold cooked rice to the skillet. Use your spatula to break apart remaining clumps.
Spread the rice across the hot cooking surface and let it sit undisturbed for 30 to 45 seconds. Stir, spread it out again, and continue cooking for 3 to 4 minutes.
This short contact with the hot skillet helps remove excess moisture and creates better fried rice texture.
The grains should look separated, hot, and slightly glossy. A few lightly toasted spots are a good sign.
Do not use very wet or steaming-hot rice. It can produce mushy High Protein Egg Fried Rice.
Step 6: Add the Seasonings
Drizzle the low-sodium soy sauce around the rice rather than pouring it into one concentrated spot. Add the toasted sesame oil and optional sriracha.
Toss thoroughly for 1 to 2 minutes so the seasoning coats the rice evenly.
Start with the listed amount of soy sauce. You can always add a little more after tasting, but overly salty fried rice is difficult to fix.
Step 7: Return the Chicken and Eggs
Add the cooked chicken and scrambled eggs back to the skillet.
Use the spatula to gently break the eggs into bite-size pieces while tossing everything together. Cook for another 1 to 2 minutes, just until the chicken is reheated and all ingredients are evenly distributed.
The High Protein Egg Fried Rice should look colorful and evenly mixed, with separate rice grains, visible egg pieces, browned chicken, and tender vegetables.
Step 8: Finish and Serve
Turn off the heat and fold in most of the sliced green onions. Taste carefully and adjust with a small amount of additional soy sauce or black pepper if needed.
Serve hot with optional sesame seeds, extra green onions, sriracha, or chili crisp.
Once the rice is hot and the chicken has been reheated, stop cooking. Leaving fried rice over heat too long can dry out the eggs and chicken.
Nutrition Facts
Cost To Make This Recipe
Item – Estimated Cost (USD).
Chicken breast, 1 pound – $4.50.
Cooked rice, 3 cups – $1.00.
Large eggs, 5 – $1.75.
Frozen peas and carrots – $1.00.
Green onions – $0.70.
Garlic – $0.25.
Avocado oil – $0.30.
Low-sodium soy sauce – $0.30.
Sesame oil – $0.20.
Salt and black pepper – $0.10.
Estimated Total Recipe Cost
Approximately $10.10 USD.
Estimated Cost Per Serving
Approximately $2.53 USD per serving.
