High Protein Fried Brown Rice

Elevate your weeknight dinner with this High Protein Fried Brown Rice, a hearty, nutrient-packed dish that’s bursting with vibrant flavors and loaded with lean protein. Made with wholesome brown rice, tender diced chicken breast, a medley of colorful vegetables like edamame, peas, and carrots, and scrambled eggs for an extra protein boost, this recipe is as delicious as it is satisfying. A drizzle of low-sodium soy sauce and aromatic sesame oil ties everything together while green onions and optional red pepper flakes add fresh and spicy finishing touches. Perfect as a balanced one-pan meal, this high-energy dish is quick to prepare, with just 15 minutes of prep and 25 minutes of cook time. Whether you’re fueling up post-workout or gathering the family around the table, this protein-rich fried rice is guaranteed to be a crowd-pleaser.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 3 cups Brown rice, cooked
• 1 pound Chicken breast, boneless and skinless, diced
• 3 large Eggs, beaten
• 1 cup Edamame, shelled
• 1 cup Peas and carrots, frozen mix
• 4 stalks Green onions, chopped
• 3 cloves Garlic, minced
• 3 tablespoons Soy sauce, low sodium
• 2 tablespoons Sesame oil
• 2 tablespoons Olive oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper, ground
• 0.5 teaspoon Red pepper flakes (optional)

Directions

Step 1

Begin by cooking the brown rice according to package instructions if it's not yet cooked. Set aside to cool if using freshly cooked rice.

Step 2

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

Step 3

Add the diced chicken breast to the skillet. Season with a pinch of salt and pepper. Cook until fully cooked through and lightly browned, about 6-8 minutes. Remove chicken from the skillet and set aside.

Step 4

In the same skillet, add another tablespoon of olive oil and the minced garlic. Sauté until fragrant, about 30 seconds.

Step 5

Add the shelled edamame and the frozen peas and carrots mix to the skillet, stirring frequently until they are thawed and heated through, about 4-5 minutes.

Step 6

Push the vegetables to the side of the skillet and add the beaten eggs to the clear space. Scramble the eggs until fully cooked, then mix with the vegetables.

Step 7

Return the cooked chicken to the skillet and add the cooked brown rice. Stir to combine all ingredients.

Step 8

Pour the low sodium soy sauce and sesame oil over the rice mixture, stirring well to ensure everything is evenly coated.

Step 9

Add the chopped green onions and optional red pepper flakes. Stir to incorporate.

Step 10

Allow the fried rice to cook for another 3-4 minutes, stirring occasionally, to let the flavors meld together.

Step 11

Taste and adjust seasoning with additional salt, pepper, or more soy sauce if desired.

Step 12

Serve hot, garnished with additional chopped green onions if preferred.

Nutrition Facts

Serving size	1762.4 grams (1762.4g)

Amount per serving	% Daily Value*
Calories	2583

Total Fat 104.10g	133%
Saturated Fat 20.30g	102%
Polyunsaturated Fat 16.50g
Cholesterol 941mg	314%
Sodium 4509mg	196%
Total Carbohydrate 201.70g	73%
Dietary Fiber 29.00g	104%
Total Sugars 14.30g
Protein 209.40g	419%

Vitamin D 143IU	714%
Calcium 381mg	29%
Iron 20mg	111%
Potassium 3564mg	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: 36.3%

Protein: 32.4%

Carbs: 31.3%