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High Protein Low Calorie Chicken Fried Rice - Simple, Lean, and Satisfying

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cups cooked, chilled rice (preferably day-old; jasmine or basmati; cauliflower rice works too)
  • 10–12 oz chicken breast, diced small
  • 1 cup egg whites (or 2 whole eggs + 1/2 cup egg whites for richer flavor)
  • 1 1/2 cups mixed vegetables (peas, carrots, corn, and green beans; frozen is fine)
  • 1 small onion, finely diced
  • 3 cloves garlic, minced
  • 1-inch piece fresh ginger, minced or grated (optional but recommended)
  • 3 green onions, sliced (white and green parts separated)
  • 1–2 tbsp low-sodium soy sauce or tamari
  • 1 tsp sesame oil (for aroma)
  • 1–2 tsp neutral oil (avocado, canola, or light olive oil)
  • 1–2 tsp rice vinegar (optional, for brightness)
  • 1–2 tsp sriracha or chili garlic sauce (optional)
  • Salt and black pepper to taste

Method
 

  1. Prep the rice: Use cold, day-old rice for the best texture. If making it fresh, spread hot cooked rice on a sheet pan and chill it in the fridge for at least 30 minutes to dry slightly.
  2. Season the chicken: Toss diced chicken with a pinch of salt, pepper, and 1 teaspoon soy sauce. This adds flavor without extra calories.
  3. Heat the pan: Use a large nonstick skillet or wok over medium-high heat. Add 1 teaspoon neutral oil.
  4. Cook the chicken: Sear the chicken in an even layer for 3–4 minutes, stirring once or twice, until cooked through. Remove to a plate.
  5. Scramble the egg whites: Add a quick spritz of oil if needed. Pour in the egg whites and scramble just until set, breaking them into small curds. Remove and set aside with the chicken.
  6. Sauté aromatics: Add another 1 teaspoon oil. Cook onion for 2 minutes until softened. Stir in garlic, ginger, and the white parts of the green onions for 30–45 seconds until fragrant.
  7. Add vegetables: Toss in the mixed veggies. Stir-fry 2–3 minutes until warmed and slightly tender.
  8. Fry the rice: Add the chilled rice, breaking up clumps with a spatula. Let it sit for 30–45 seconds at a time to lightly toast, then stir. Do this for 3–4 minutes.
  9. Season: Add 1 tablespoon low-sodium soy sauce and the sesame oil. Taste and add more soy sauce as needed. Stir in rice vinegar and sriracha if using.
  10. Finish: Return chicken and eggs to the pan. Toss to combine and heat through. Fold in the green parts of the green onions. Adjust salt and pepper.
  11. Serve: Plate hot. For extra crunch and protein, sprinkle with toasted sesame seeds or chopped roasted edamame (optional).