High Protein Fried Rice Recipe
Introduction
This high protein fried rice is a satisfying and flavorful meal that’s perfect for a quick weeknight dinner. Packed with chicken, eggs, and vibrant veggies, it makes great use of day-old rice for the best texture. Enjoy a tasty, wholesome dish ready in just 30 minutes.

Ingredients
- 1 lb boneless skinless chicken breast, cut into bite-size pieces
- 3 cups cooked day-old white or brown rice
- 2 large eggs, lightly beaten
- 1 cup frozen peas
- 1/2 cup shelled edamame
- 3 scallions, thinly sliced
- 3 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp vegetable oil
- 1 tsp minced garlic
- 1 tsp minced ginger
- Salt and black pepper, to taste
Instructions
- Step 1: Heat 1 tablespoon of vegetable oil in a large skillet over high heat. Season the chicken pieces with salt and pepper, then cook for 5–6 minutes until golden and cooked through. Remove the chicken and transfer to a plate.
- Step 2: Lower the heat to medium and add the beaten eggs to the skillet. Scramble gently until soft curds form, about 1 minute. Transfer the eggs to the plate with the chicken.
- Step 3: Return the heat to high and add the remaining oil to the skillet. Spread the rice in an even layer and cook undisturbed for 2 minutes, allowing the bottom to crisp slightly.
- Step 4: Stir in the minced garlic, minced ginger, frozen peas, shelled edamame, and the white parts of the scallions. Cook for 2 more minutes until the vegetables are heated through.
- Step 5: Return the cooked chicken and scrambled eggs to the skillet. Add soy sauce and sesame oil, then stir and cook for 1–2 minutes until everything is evenly coated and heated through.
- Step 6: Scoop the fried rice into bowls and garnish with the green parts of the scallions and optional sesame seeds. Serve hot.
Tips & Variations
- Using day-old rice is key to preventing sogginess—if you don’t have leftover rice, spread freshly cooked rice on a tray and chill it to dry out before using.
- For extra veggies, add diced carrots, bell peppers, or mushrooms along with the peas and edamame.
- Swap chicken for tofu or shrimp to vary the protein source.
- If you like heat, add a pinch of red pepper flakes or drizzle with chili oil before serving.
Storage
Store leftover fried rice in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the microwave until hot throughout. Add a splash of water or broth while reheating to keep it moist.
How to Serve

Serve this delicious recipe with your favorite sides.
FAQs
Can I use fresh rice instead of day-old rice?
While fresh rice can be used, it often results in a softer, clumpier texture. To mimic day-old rice, spread hot cooked rice on a baking sheet and let it cool completely to dry out before frying.
Is it possible to make this recipe vegetarian?
Yes, simply omit the chicken and use tofu or extra vegetables for protein. You can also replace the eggs with scrambled tofu or omit them entirely for a vegan version.
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High Protein Fried Rice Recipe
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
This High Protein Fried Rice recipe combines tender chicken breast, nutritious edamame, and peas with day-old rice, scrambled eggs, and aromatic seasonings for a quick and satisfying meal. Cooked in a skillet with savory soy and sesame oil, this dish offers a delicious balance of textures and flavors perfect for a wholesome dinner ready in just 30 minutes.
Ingredients
Protein and Veggies
- 1 lb boneless skinless chicken breast, cut into bite-size pieces
- 1 cup frozen peas
- 1/2 cup shelled edamame
- 3 scallions, thinly sliced (whites and greens separated)
- 2 large eggs, lightly beaten
Carbohydrates
- 3 cups cooked day-old white or brown rice
Seasonings and Oils
- 3 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp vegetable oil
- 1 tsp minced garlic
- 1 tsp minced ginger
- Salt and black pepper, to taste
Instructions
- Cook the Chicken: Heat 1 tablespoon of vegetable oil in a large skillet over high heat. Season the bite-sized chicken pieces with salt and black pepper. Cook the chicken for 5 to 6 minutes until it turns golden brown and is cooked through. Remove the chicken from the skillet and set it aside on a plate.
- Scramble the Eggs: Reduce the heat to medium. Pour the lightly beaten eggs into the skillet and cook gently until soft curds form, about 1 minute. Remove the scrambled eggs and add them to the plate with the chicken.
- Cook the Rice and Vegetables: Increase the heat back to high and add the remaining oil to the skillet. Spread the day-old rice evenly in the skillet and cook undisturbed for 2 minutes to develop a crispy bottom. Add the minced garlic, minced ginger, frozen peas, shelled edamame, and the white parts of the scallions to the rice. Stir and cook for an additional 2 minutes until the vegetables are heated through.
- Combine Ingredients and Season: Return the cooked chicken and scrambled eggs to the skillet with the rice and vegetables. Pour in the soy sauce and sesame oil. Stir thoroughly for 1 to 2 minutes until everything is evenly coated and heated through.
- Serve: Scoop the fried rice into serving bowls. Garnish with the green parts of the scallions and additional sesame seeds if desired. Serve hot for a flavorful, protein-packed meal.
Notes
- Using day-old rice is essential for the best texture, preventing sogginess during frying.
- Feel free to substitute chicken with tofu or shrimp for variation.
- Adjust soy sauce quantity to taste, especially if you prefer a lower sodium option.
- For a spicier kick, add chili flakes or a dash of sriracha when cooking.
- Make sure to separate white and green parts of scallions; whites add flavor when cooking, greens serve as fresh garnish.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Entree
- Method: Frying
- Cuisine: Asian
Keywords: high protein fried rice, chicken fried rice, easy fried rice recipe, weeknight dinner, Asian fried rice, quick meals

