April 30, 2024


If you're looking for a quick, flavorful meal prep option, look no further than this Healthy Chicken Fried Rice! It's gluten-free, dairy-free, and macro-balanced. Plus, it tastes so good you'll look forward to eating it! You'll only need a few basic ingredients for this easy meal. 

Did you know? Chicken is rich in the amino acid tryptophan, which appears to boost brain levels of serotonin (the “feel good” hormone)! (source)

Healthy Chicken Fried Rice flat lay

Choosing the best chicken

I used boneless, skinless chicken breasts for this fried rice, but you could also use chicken tenderloins (or baked tofu for vegan).

When it comes to chicken, the main thing I look for is "no antibiotics ever." Routine antibiotics are used to prevent disease, but are not needed if the chickens are raised in clean, healthy conditions. I actually helped raise chickens growing up! Evidence shows that antibiotics in food pose various health risks to humans, including the spread of antibiotic-resistant bacteria.  

I also look for is "free range" or "pasture raised," which means the chickens had access to the outdoors. "Cage free" just means the chickens weren't kept in tiny cages - it does not mean they were allowed fresh air and sunshine. "Certified Humane” or “Animal Welfare Approved" indicates the chickens not only had outdoor access, but the ability to forage and socialize most of the day. I'm not vegan but I do believe we should seek out humane animal products!

Healthy Chicken Fried Rice

What kind of rice for fried rice?

For this Healthy Chicken Fried Rice, I used Healthee USA Fried Style Organic Brown Rice. It's super convenient because all you do is microwave the rice for 90 seconds and toss into the skillet! They have other options as well, such as Coconut, Turmeric, and Spanish Style rice. 

You can also cook up a cup of your favorite kind of dry rice and pan-fry it. I've made this recipe both ways. Feel free to use white rice, jasmine rice, basmati rice, brown rice, or even cauliflower rice! Since cauliflower rice shrinks when you cook it instead of expanding, I would suggest starting with at least four cups of frozen cauliflower rice. 

Healthy Chicken Fried Rice closeup

What vegetables go into fried rice?

I went with the classic frozen peas, carrots and fresh green onions. Other options include corn, broccoli, bell peppers, cabbage, green beans, mushrooms, and bean sprouts. Don't let me stop you from experimenting! Pretty much any vegetables that work for stir-fry also work for fried rice. 

Healthy Chicken Fried Rice chopstick full

Seasonings for fried rice

I wanted to keep this recipe super simple, so all you a need is coconut aminos, salt, and pepper. Coconut aminos are sweeter and less salty than soy sauce, so don't be shy with the salt! If using soy sauce or gluten-free tamari, go easy with the salt. 

You can also add fresh garlic, a tiny bit of ginger, or sriracha if you're feeling spicy! In the past, I have even added some crumbled bacon to the mix (yum).

As you can see below, this recipe can easily be divided into meal prep containers and kept in the fridge for up to six days, or in the freezer for a month or more.

Healthy Chicken Fried Rice meal prep

Substitutes for eggs

Scrambled eggs are a classic ingredient of fried rice, but if you can't tolerate them or need to lower the fat, you can also use vegan egg replacer or plain Egg Beaters.  

Here's the printable recipe for this Healthy Chicken Fried Rice! I hope you'll let me know what you think if you try it :)

This post contains affiliate links and is sponsored by Healthee USA.


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