High Protein Fried Rice with Chicken and Vegetables

Elevate your weeknight dinners with this High Protein Fried Rice with Chicken and Vegetables, a hearty and nutritious twist on a classic favorite. Loaded with protein-packed chicken breast, golden cubes of extra-firm tofu, and scrambled eggs, this one-pan dish is balanced with vibrant veggies like carrots, broccoli, and peas, all tossed in a savory soy sauce and aromatic garlic-ginger seasoning. Made with wholesome brown rice for added fiber, this easy-to-make recipe is ready in just 45 minutes, making it perfect for meal prep or a quick, satisfying meal. Garnished with sesame seeds, green onions, and a drizzle of sriracha for a spicy kick, this protein-rich fried rice is as flavorful as it is nutritious. Perfect for anyone seeking a healthy, high-protein dinner option that doesn’t skimp on taste!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound chicken breast
• 8 ounces extra-firm tofu
• 3 tablespoons canola oil
• 2 pieces large eggs
• 4 cups cooked brown rice
• 1 cup frozen peas
• 1 cup carrots, diced
• 1 cup broccoli florets
• 3 tablespoons soy sauce
• 3 pieces green onions, chopped
• 4 cloves garlic, minced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 teaspoon ground ginger
• 1 tablespoon sesame seeds
• 1 tablespoon sriracha or hot sauce

Directions

Step 1

Slice the chicken breast into small, bite-sized pieces and set aside.

Step 2

Drain and pat the tofu dry with a paper towel, then cut it into small cubes.

Step 3

In a large skillet or wok, heat 1 tablespoon of canola oil over medium-high heat. Add the chicken pieces and sauté until fully cooked and golden brown, about 6-8 minutes. Remove the chicken from the pan and set aside.

Step 4

In the same pan, add another tablespoon of oil and increase the heat to high. Add the tofu cubes and cook until they are golden and slightly crisp, about 5-7 minutes. Remove and set aside with the chicken.

Step 5

Crack the eggs into a bowl and beat lightly. Pour into the pan and scramble until fully cooked. Break them into small pieces using your spatula. Remove and set aside.

Step 6

Add the remaining tablespoon of oil to the pan. Add the minced garlic and sauté for 30 seconds until fragrant.

Step 7

Add diced carrots, broccoli florets, and frozen peas to the pan. Stir-fry for 4-5 minutes until vegetables are tender but still crisp.

Step 8

Add the cooked brown rice to the pan, mixing well with the vegetables.

Step 9

Return the chicken, tofu, and scrambled eggs to the pan. Stir all ingredients together.

Step 10

Pour in soy sauce, ground ginger, black pepper, and salt, tossing well to combine the flavors.

Step 11

Add chopped green onions and sesame seeds, stir for another 1-2 minutes until everything is well mixed and heated through.

Step 12

Serve hot, drizzled with sriracha or your favorite hot sauce for an extra kick.

Nutrition Facts

Serving size	(2114.0g)

Amount per serving	% Daily Value*
Calories	2782.1

Total Fat 100.0g	0%
Saturated Fat 15.4g	0%
Polyunsaturated Fat 17.8g
Cholesterol 762.1mg	0%
Sodium 6580.8mg	0%
Total Carbohydrate 263.6g	0%
Dietary Fiber 34.6g	0%
Total Sugars 23.7g
Protein 216.5g	0%

Vitamin D 80IU	0%
Calcium 1888.6mg	0%
Iron 20.4mg	0%
Potassium 3816.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.9%

Protein: 30.7%

Carbs: 37.4%