High Protein Chinese Fried Rice

Elevate your weeknight dinner with this hearty and nutritious High Protein Chinese Fried Rice, a delicious twist on the classic takeout favorite. Packed with lean diced chicken breast, protein-rich crumbled tofu, and scrambled eggs, this dish is the ultimate post-workout meal or satisfying family dinner. Nutrient-dense brown rice provides a wholesome base, while vibrant veggies like carrots, peas, and bell peppers add a burst of color and crunch. Flavored with sesame oil, soy sauce, and a touch of garlic, every bite is loaded with savory, umami goodness. Ready in just 50 minutes, this one-pan recipe is perfect for meal prep or a quick, balanced meal that doesn't skimp on flavor. Enjoy it hot, topped with green onions for an extra pop of freshness!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 cups brown rice
• 1 pound chicken breast, diced
• 3 units large eggs
• 0.5 block firm tofu, drained and crumbled
• 1 cup peas
• 1 cup carrots, diced
• 1 cup bell pepper, diced
• 0.5 cup green onions, sliced
• 3 cloves garlic, minced
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons vegetable oil
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Cook the brown rice according to package instructions and let it cool. Using rice that is slightly cooled or day-old adds a better texture to fried rice.

Step 2

In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat.

Step 3

Add the diced chicken breast, season with salt and black pepper, and cook for 6-8 minutes until browned and cooked through. Remove the chicken from the pan and set aside.

Step 4

In the same skillet, add another tablespoon of vegetable oil. Scramble the eggs and cook until fully set, then remove and set aside with the chicken.

Step 5

Add sesame oil to the skillet and sauté minced garlic for about 30 seconds until fragrant.

Step 6

Add carrots and bell pepper to the pan and stir-fry for about 3-4 minutes until they begin to soften.

Step 7

Stir in the peas, tofu, and cooked rice, mixing everything thoroughly to ensure even distribution.

Step 8

Pour in the soy sauce over the rice mixture, tossing everything to coat the rice evenly.

Step 9

Add the cooked chicken and scrambled eggs back to the skillet, gently folding them into the rice.

Step 10

Top with sliced green onions before serving for added crunch and flavor.

Step 11

Serve hot and enjoy your high-protein Chinese fried rice!

Nutrition Facts

Serving size	1803.7 grams (1803.7g)

Amount per serving	% Daily Value*
Calories	2413

Total Fat 104.60g	134%
Saturated Fat 20.00g	100%
Polyunsaturated Fat 28.50g
Cholesterol 963mg	321%
Sodium 3545mg	154%
Total Carbohydrate 156.60g	57%
Dietary Fiber 24.50g	88%
Total Sugars 25.20g
Protein 212.40g	425%

Vitamin D 162IU	811%
Calcium 1542mg	119%
Iron 18mg	100%
Potassium 3589mg	76%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.9%

Protein: 35.1%

Carbs: 25.9%