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High Protein Ground Chicken Fried Rice - Fast, Flavorful, and Satisfying

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Cooked, chilled rice (3 cups): Jasmine or long-grain works best. Day-old is ideal.
  • Ground chicken (1 lb / 450 g): Lean or extra-lean.
  • Eggs (2–3): Lightly beaten.
  • Frozen mixed vegetables (1½ cups): Peas, carrots, corn, and green beans are great.
  • Green onions (4–5 stalks): Sliced, whites and greens separated.
  • Garlic (3 cloves): Minced.
  • Ginger (1 tablespoon): Freshly grated or finely minced.
  • Soy sauce or tamari (3–4 tablespoons): Adjust to taste.
  • Oyster sauce (1 tablespoon): Optional, for depth and umami.
  • Sesame oil (1 teaspoon): For finishing, not frying.
  • Neutral cooking oil (2–3 tablespoons): Avocado, canola, or peanut oil.
  • Red pepper flakes or chili paste: Optional, for heat.
  • Salt and black pepper: To taste.
  • Lime wedges and toasted sesame seeds: Optional garnishes.

Method
 

  1. Prep the rice: If you’re using fresh rice, spread it on a sheet pan and chill for at least 30 minutes to dry it out. Cold, day-old rice works best.
  2. Heat the pan: Place a large wok or wide skillet over medium-high heat. Add 1 tablespoon oil and let it shimmer.
  3. Scramble the eggs: Pour in the beaten eggs, scramble just until set, and remove to a plate. Don’t overcook.
  4. Brown the chicken: Add another tablespoon of oil. Crumble in the ground chicken. Season with a pinch of salt and pepper. Let it sear undisturbed for 1–2 minutes, then break it up and cook until no pink remains and edges get lightly browned.
  5. Add aromatics: Stir in garlic, ginger, and the white parts of the green onions. Cook 30–60 seconds until fragrant.
  6. Cook the veggies: Add frozen mixed vegetables. Stir-fry 2–3 minutes until heated through and slightly crisp.
  7. Fry the rice: Add the chilled rice, breaking up clumps. Drizzle in soy sauce and oyster sauce, if using. Toss to coat evenly. Spread the rice out and let it sit for 30–45 seconds to lightly sear, then toss again. Repeat once or twice.
  8. Finish and season: Return the scrambled eggs to the pan. Add sesame oil and a pinch of red pepper flakes or chili paste if you like it spicy. Taste and adjust with more soy sauce, salt, or pepper as needed.
  9. Garnish and serve: Stir in the green onion tops. Serve hot with lime wedges and a sprinkle of toasted sesame seeds.