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Macro Friendly Chicken Fried Rice Recipe

published: May 10, 2023

updated: October 25, 2023

2 Comments

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Looking for a quick, easy, and healthy meal that's perfect for meal prep? Look no further than this macro-friendly chicken fried rice recipe! Packed full of protein, veggies, and flavor, this dish is sure to become a staple in your weekly meal rotation.

One of the best things about this recipe is how customizable it is. Use your favorite veggies or whatever you have on hand to create a dish that's perfectly suited to your taste buds. The zucchini, carrots, and onion provide a satisfying crunch, while the chicken and eggs add some much-needed protein to the mix. And let's not forget about the microwavable brown rice pouch that makes prep a breeze!

Don't let the word “fried” in the name of this recipe fool you – we've used just enough oil to give it that classic flavor, without making it overly greasy or heavy. This dish is perfect for meal prep, as it can be stored in the fridge and reheated for a quick and satisfying lunch or dinner. So go ahead and enjoy all the deliciousness of a classic Chinese takeout dish, without any of the excessive calories!


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3 Reasons Why You Will Love This Macro Friendly Chicken Fried Rice Recipe

chopsticks and chicken fried rice
  1. Packed with Vegetables: This recipe is loaded with a variety of colorful vegetables, making it a great way to incorporate more veggies into your diet. The combination of vegetables provides a range of vitamins and minerals and also adds flavor and texture to the dish.
  2. Perfect for Meal Prep: Meal prepping is a great way to save time and money, and this recipe is perfect for that. You can make a large batch of this chicken fried rice and store it in the refrigerator for up to 4 days. It's a convenient and healthy option for busy weekday lunches or dinners.
  3. Versatile and delicious: This recipe is versatile and can be customized to suit anyone's taste preferences. You can switch up the protein, vegetables, and seasoning to make it your own.

You may also love our macro-friendly ramen recipe!

Ingredients

  • Olive oil: Any neutral oil can be used for this recipe such as canola, vegetable or avocado oil.
  • Chicken breasts: In this recipe, the protein source is chicken breast for the classic take. You can also use tofu or shrimp if you prefer.
  • Yellow onion: This adds a ton of flavor and texture to the dish.
  • Zucchinis: I love to use zucchini instead of peas because it adds a crunch and texture to the dish. 
  • Carrots: This adds color and a slight sweetness to the dish.
  • Brown rice: This is the base for the dish for a whole grain take. I use a microwave pouch for the ultimate hack to make this recipe even easier! You can use cook your preferred variety of rice. 
  • Soy sauce: I use reduced-sodium soy sauce to add flavor and saltiness to the dish.
  • Salt and pepper: To bring the dish together, basic salt and pepper help! 

Kitchen Tools Required

  • Large skillet or wok
  • Small pan
  • Wooden spoon
  • Knife
  • Cutting board
  • Plate

How to Make Macro-Friendly Chicken Fried Rice

  1. Prep your ingredients, Dice carrots, zucchini and onion. Cut chicken breast into small 1 inch strips or pieces. 
  2. Heat a large skillet over medium heat. Add the olive oil and chicken pieces to the skillet. Season with salt and pepper to taste. Cook for about 5-7 minutes, stirring occasionally, until the chicken is fully cooked through.
  3. Remove the chicken from the skillet and set it aside on a plate.
  4. In the same skillet, add the diced onion, carrots, and zucchini. Sauté for about 5-7 minutes, until the vegetables are tender.
  5. While the vegetables cook, scramble eggs and cook in a small pan on medium heat until fluffy. Remove from heat and set aside. 
  6. Add the brown rice to the skillet and stir everything together until well combined.
  7. Add the cooked chicken and scrambled eggs to the skillet, along with 2 tablespoons of soy sauce. Stir everything together until the chicken, vegetables, and eggs are evenly distributed throughout the rice.
  8. Cook everything together for an additional 2-3 minutes, stirring occasionally, until everything is heated through and the flavors have melded together. Adjust the seasoning as needed, adding additional salt, pepper, or soy sauce to taste.
  9. Remove from heat. Serve the chicken fried rice hot and enjoy!
  10. Optional: You can also garnish the chicken fried rice with some sliced green onions or sesame seeds for added flavor and texture.
ingredients for chicken fried rice macro friendly
cooking the chicken
cooking the veggies
adding veggies and rice
chicken fried rice in the pan

Swaps or Alternatives

Here are some alternatives or swaps that you could make: 

  • Protein: Instead of chicken, you can use other sources of protein like shrimp, tofu, or even tempeh. For a vegetarian option, you can omit the protein altogether and add more veggies or use a plant-based protein alternative.
  • Carbohydrates: If you prefer a lower-carb option, you can substitute cauliflower rice for the brown rice. You can also use quinoa or another whole grain instead of rice.
  • Veggies: The vegetables used in this recipe can be swapped for your favorites or what you have on hand. For example, you can use broccoli, snap peas, or asparagus instead of zucchini or add in some bell peppers.
  • Sauces: If you want to change up the flavor, you can use different sauces such as teriyaki or sweet chili instead of soy sauce.

Quick Tip(s)

Quick tips for making Macro-Friendly Chicken Fried Rice:

  • Use pre-cooked rice: Using pre-cooked rice can save you a lot of time and effort. You can use leftover rice from the night before or buy pre-cooked microwavable rice at the grocery store.
  • Use a non-stick pan: Using a non-stick pan will help prevent the rice from sticking to the bottom of the pan and will make cleaning up a breeze.
  • Cook the chicken first: Cook the chicken first before adding the vegetables and rice to the pan. This will ensure that the chicken is cooked through and will prevent any cross-contamination.
  • Use low-sodium soy sauce: To reduce the sodium content of the dish, use low-sodium soy sauce.

FAQ’s

Can I use different protein sources besides chicken?

Yes, you can use lean ground turkey, shrimp, or tofu as an alternative to chicken. Nutrition and taste will vary depending on your choice. 

Can I use different vegetables in the recipe?

Absolutely, feel free to use any vegetables you prefer or have on hand, such as broccoli, bell peppers, or snap peas.

Can I meal prep this recipe?

Of course, this recipe is perfect for meal prep as it can be made ahead of time and stored in the refrigerator for up to 4 days.

Can I make this recipe vegetarian or vegan?

Yes, simply omit the chicken and use tofu or a plant-based protein source instead of chicken.

What toppings can I add to this recipe?

There are many toppings you can add to your macro-friendly chicken fried rice to enhance its flavor and nutrition. A few suggestions could be green onions, sesame seeds, or sriracha sauce. My favorite topping to drizzle is G Hughes Yum Yum sauce!

Macros & Nutrition Information

Serving Size: ¼ or recipe

MacrosNutrition
Calories506
Protein44.2g
Carbs43.4g
Fat15.3g

Macro Friendly Chicken Fried Rice

Jessie Hulsey
With tender chicken, wholesome veggies, and fluffy brown rice, this dish packs a flavorful punch while still keeping you on track with your health goals. Plus, it's a one-pan wonder that comes together quickly, making it perfect for busy weeknights or meal prep sessions!
5 from 4 votes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Dinner
Cuisine Chinese
Servings 4
Calories 506 kcal

Equipment

  • 1 Large Skillet or wok
  • 1 Small pan
  • 1 Wooden spoon
  • 1 Knife
  • 1 Cutting Board
  • 1 Plate

Ingredients
  

  • 1 tbsp olive oil
  • 1 lb. chicken breast, cut into 1 inch pieces
  • ½ cup carrots, diced
  • ½ cup zucchini, diced
  • 1 small yellow onion, diced
  • 2 large eggs
  • 2 brown rice microwave pouches
  • 3 tbsp soy sauce, reduced sodium
  • Salt and pepper, to taste

Instructions
 

  • Prep your ingredients, Dice carrots, zucchini and onion. Cut chicken breast into small 1 inch strips or pieces.
  • Heat a large skillet over medium heat. Add the olive oil and chicken pieces to the skillet. Season with salt and pepper to taste. Cook for about 5-7 minutes, stirring occasionally, until the chicken is fully cooked through.
  • Remove the chicken from the skillet and set it aside on a plate.
  • In the same skillet, add the diced onion, carrots, and zucchini. Sauté for about 5-7 minutes, until the vegetables are tender.
  • While the vegetables cook, scramble eggs and cook in a small pan on medium heat until fluffy. Remove from heat and set aside.
  • Add the brown rice to the skillet and stir everything together until well combined.
  • Add the cooked chicken and scrambled eggs to the skillet, along with soy sauce. Stir everything together until the chicken, vegetables, and eggs are evenly distributed throughout the rice.
  • Cook everything together for an additional 2-3 minutes, stirring occasionally, until everything is heated through and the flavors have melded together. Adjust the seasoning as needed, adding additional salt, pepper, or soy sauce to taste.
  • Remove from heat. Serve the chicken fried rice hot and enjoy!
  • Optional: You can also garnish the chicken fried rice with some sliced green onions or sesame seeds for added flavor and texture.

Notes

  • You can adjust the amounts of the ingredients based on your personal taste preferences or dietary needs.
  • Nutrition information may vary depending on brands and ingredients used.

Nutrition

Calories: 506kcalCarbohydrates: 43.4gProtein: 44.2gFat: 15.3g
Keyword high protein, macro friendly
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About the author, Jessie Hulsey

Jessie is a recipe creator and registered dietitian consultant, specializing in weight management, healthy aging, and behavioral nutrition in Atlanta, GA. To lean into her creative side, she loves all aspects of recipe development and food photography. When not working, you can find Jessie at the dog park with her husband and pup, playing in her garden, and scoping out new restaurants!

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