Light chicken egg-fried rice

A lighter homemade version of Cantonese fried rice: rice, chicken, eggs and small stir-fried vegetables, without the excess fat of takeaway dishes. High in protein and complete, it is a tasty meal that is ideal for meal prep for active people.

Preparation: 15 min  |  Cooking: 15 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 312 kcal · 30 g protein · 26 g carbohydrate · 9 g fat

Ingredients

• 250 g rice
• 400 g chicken breasts
• 3 eggs
• 150 g peas
• 2 carrots
• 3 tbsp soy sauce

Method

1. Cook the rice and let it cool. Dice the chicken and brown it.
2. Scramble the eggs in the same pan, then set aside.
3. Stir-fry the diced carrots and the peas.
4. Add the rice, chicken, eggs and soy sauce, and toss for 2 minutes over a high heat.

Nutritional benefits

This complete dish combines protein (chicken, eggs) and carbohydrate (rice) to support energy and muscle mass, perfect after training. Stir-frying with little oil and a measured amount of soy sauce avoids the fat and salt of restaurant versions. The vegetables add fibre and vitamins.

Variations and substitutions

• With brown rice for more fibre.
• With prawns or tofu instead of chicken.
• More vegetables: pepper, sweetcorn, spring onion.
• Spicier: ginger, garlic, sesame oil.

Storage and making ahead

Keeps for 3 days in the fridge and reheats in a pan: ideal for meal prep for high-protein lunches.

💡 Good to know

Use rice cooked the day before and thoroughly chilled: it fries better and does not stick, just like in real wok dishes.

Further reading

Discover more high-protein recipes · muscle-gain recipes · dairy-free recipes.

Foods in this recipe: rice · chicken breasts · eggs · peas · carrots.

You might also like these recipes: Chicken, sweet potato and green beans · Roast chicken with lemon and thyme · Marinated chicken skewers.