High Protein Chicken Fried Rice Meal Prep

This High Protein Chicken Fried Rice is a healthier take on a classic, perfect for meal prep. Tender marinated chicken breast, mixed veggies, and a duo of brown rice and quinoa come together in one pan, seasoned with soy sauce, garlic, sesame oil, and finished with scrambled eggs. It’s high in protein, well-balanced, and easy to make ahead for the week. Each serving delivers 53g of protein for just 577 calories—flavor and macros in perfect harmony.

Author: Hunt4Shredz

Category: Dinner

Cuisine: Asian

Difficulty: MEDIUM

Prep. Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4 bowls

Calories: 518 kcal per serving

Ingredients

18 ounce - chicken breast
2 cup - brown rice & quinoa
1 bag - frozen peas and carrots (Garden Duo)
4 - eggs
2 tablespoon - soy sauce
3 cloves - garlic
1 tablespoon - sesame oil
⅛ - Salt
⅛ - Black pepper

Instructions

Marinate diced chicken in the marinade ingredients for at least 30 minutes (or use as a sauce if short on time).
In a large skillet or wok, heat sesame oil and sauté marinated chicken until cooked through. Remove and set aside.
Add frozen peas and carrots to the same pan and stir-fry for 3–4 minutes until tender.
Push veggies to the side, crack in the eggs, and scramble them in the pan.
Add in cooked brown rice & quinoa, stir to combine with eggs and veggies.
Return chicken to the pan, add 2 tbsp soy sauce, and toss everything together.
Adjust seasoning with salt and pepper as needed.
Divide evenly into 4 meal prep containers and garnish with green onion if desired.