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20 February 2024

Recipe: High Protein / Low Time Chicken & Veggie Egg Fried Rice


Looking for a meal that’s both nourishing and delicious?

Say hello to our comforting Chicken & Veggie Egg Fried Rice recipe!

With tender chicken, crunchy veggies, and fluffy eggs, it’s perfect for a cosy lunch or dinner – ready in around 15 mins, if cooking for one, extra portions can be boxed up for later and will last for 3-4 days in the fridge.

Let’s jump into making this flavorful dish!

“Eggs are rich in vitamin D, which plays a ke­y role in maintaining strong and healthy bones.

Rice­ is packed with thiamine, an important nutrient that he­lps convert food into energy for your body.”

Steven Wright


High Protein Chicken & Egg Fried Rice

Ingredients: (serves 2)

  • 400g cooked brown rice (washed, cooked then chilled)
  • 30ml olive oil
  • 2 Steam Cooked Chicken Breasts, diced – or 200g of our Chicken Bites
  • 4 large eggs, beaten
  • 100g broccoli florets, chopped
  • 1 carrot, finely diced
  • 2 cloves garlic, minced
  • 30ml low-sodium soy sauce
  • 15ml sesame oil
  • Salt and pepper, to taste
  • Optional garnishes: sliced green onions, sesame seeds

High Protein Chicken & Egg Fried Rice

Nutrition Information (approx per serving):

  • Calories: 730
  • Protein: 55g
  • Carbohydrates: 150g
  • Fat: 27g
  • Fiber: 10g
  • Sugar: 2.5g



1. Cook the Chicken:

  • Heat 15ml of olive oil in a large skillet or wok over medium-high heat.
  • Defrost your chicken as per the packaging instructions and add to the pan to lightly brown.

High Protein Chicken & Egg Fried Rice

2. Prepare the Veggies:

  • In the same skillet, add the remaining 15ml of olive oil.
  • Toss in the minced garlic, chopped broccoli, and diced carrot. Stir-fry for 3-4 minutes until the veggies are tender yet crisp.

3. Scramble the Eggs:

  • Push the veggies to one side of the skillet and pour the beaten eggs into the space.
  • Cook the eggs, stirring gently, until softly scrambled and fully cooked.

High Protein Chicken & Egg Fried Rice

4. Combine Everything:

  • Add the cooked brown rice and chicken to the skillet with the veggies and eggs.
  • Drizzle the low-sodium soy sauce and sesame oil over the mixture. Give it a good stir to blend all the flavours and heat through for 2-3 minutes.

5. Serve and Enjoy:

  • Scoop the delicious Chicken & Veggie Egg Fried Rice into serving bowls or plates.
  • For an extra touch, top with sliced green onions and sesame seeds.
  • Serve hot and savour every mouthful of this wholesome and satisfying meal!

High Protein Chicken & Egg Fried Rice

A heartwarming Chicken & Veggie Egg Fried Rice recipe that’s sure to please your taste buds and warm your soul. With its hearty ingredients and delicious flavours, it’s bound to become a family favourite. Whip it up for your next meal and enjoy the goodness in every bite!

There’s so much you can do with Egg Fried Rice we love adding chicken to it (obviously), but should you need the occasional change-up, click HERE for 18 more recipes from BBC Good Food.