High-Protein Chicken & Egg Fried Rice

Serves: 1 Prep Time: 5 minutes Cook Time: 10–15 minutes

Ingredients

• 80g cooked chicken breast or turkey, diced

• 3-4 eggs

• 100g cooked jasmine or basmati rice (approximately ¾ cup cooked)

• 1 cup mixed vegetables (peas, carrots, bell pepper, spring onions)

• 1 tbsp low-sodium tamari or soy sauce

• 1 tsp rice vinegar (optional)

• Olive oil spray

• Sea salt and black pepper, to taste

• Pinch of garlic powder

• Pinch of chilli flakes

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Optional Garnishes

• Fresh coriander

• Sliced spring onions

• Lime wedges

• Sesame seeds

  
  

Method

Step 1

For the best texture, use rice that has been cooked and chilled for several hours or overnight. Dice the cooked chicken or turkey into bite-sized pieces.

Step 2

Heat a large non-stick frying pan or wok over medium-high heat and lightly spray with olive oil.

Step 3

Add the mixed vegetables and cook for 3–4 minutes until softened but still retaining some bite.

Step 4

Push the vegetables to one side of the pan. Add the eggs to the empty side and gently scramble until just set.

Step 5

Add the cooked chicken and chilled rice to the pan. Break up any clumps of rice with a spatula and toss everything together.

Step 6

Pour over the tamari or soy sauce and rice vinegar. Season with black pepper, garlic powder and chilli flakes.

Step 7

Cook for a further 2–3 minutes, stirring frequently, until everything is heated through and lightly golden.

Step 8

Transfer to a serving bowl and garnish with fresh coriander, spring onions, sesame seeds and a squeeze of lime if desired.

Nutritionist’s Notes

This is an excellent high-protein meal for using up leftover chicken, turkey and rice while creating a balanced dish that supports satiety and muscle maintenance. Combining whole eggs with additional egg whites increases protein content without dramatically increasing calories.

Using chilled rice helps maintain a firmer texture during cooking and may slightly increase resistant starch content. The vegetables contribute fibre, vitamins and minerals, helping to create a more nutritionally complete meal.

Variations

• Swap chicken for prawns, lean beef strips or turkey mince.

• Use cauliflower rice for a lower-carbohydrate version.

• Add mushrooms, pak choi, edamame beans or tenderstem broccoli.

• Stir through fresh ginger and garlic for additional flavour.

• Finish with a drizzle of toasted sesame oil for a more authentic fried rice flavour.

  
  

Approximate Nutrition Per Serving

Using cooked rice

• Calories: 450–550 kcal

• Protein: 40–50g

• Fat: 10–15g

• Carbohydrates: 35–45g

• Fibre: 4–7g

  
  

Using cauliflower rice

• Calories: 280–350 kcal

• Protein: 40–50g

• Fat: 10–15g

• Carbohydrates: 10–15g

• Fibre: 5–8g

  
  

A quick, protein-rich fried rice packed with lean protein, colourful vegetables and savoury Asian-inspired flavours, making it ideal for lunch, dinner or meal preparation.