High-Protein Breakfast Fried Rice (Egg & Chicken) – Simple, Satisfying, and Fast

This breakfast fried rice is the kind of meal that keeps you full and focused without weighing you down. It’s quick to throw together, tastes great, and uses ingredients you likely already have. You get a hearty mix of protein from eggs and chicken, plus the comfort of warm rice and crisp veggies.

It’s perfect for busy mornings, post-workout fuel, or a make-ahead breakfast you can reheat all week.

Why This Recipe Works

• High protein, balanced carbs: Eggs and chicken deliver serious protein while rice gives you steady energy. It’s a breakfast that actually lasts.
• Cold rice fries better: Leftover rice gets that slightly chewy, toasty texture and doesn’t turn mushy in the pan.
• Simple pantry seasonings: A touch of soy sauce, sesame oil, and garlic lifts the flavor without making it complicated.
• One pan, quick cleanup: Everything cooks in a skillet or wok in under 20 minutes.

What You’ll Need

• 2 cups cooked, chilled rice (preferably day-old; jasmine or long-grain works best)
• 1 cup cooked chicken, diced or shredded (rotisserie or leftover grilled chicken is great)
• 3 large eggs, beaten with a pinch of salt
• 1 cup mixed vegetables (frozen peas and carrots, or fresh bell pepper, corn, edamame)
• 3 green onions, sliced (white and green parts separated)
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 teaspoon toasted sesame oil
• 1–2 teaspoons neutral oil (avocado, canola, or peanut oil) for frying
• Salt and black pepper, to taste
• Optional toppers: chili crisp, sriracha, sesame seeds, extra green onion

How to Make It

1. Prep the rice: If your rice is clumped, break it up with your fingers or a fork. Cold, separated grains fry best.
2. Heat the pan: Set a large skillet or wok over medium-high heat.

   Add 1 teaspoon of neutral oil and swirl to coat.

3. Scramble the eggs: Pour in the beaten eggs. Stir gently until just set, then transfer to a plate. Don’t overcook; they’ll go back in later.
4. Sauté aromatics: Add another teaspoon of oil.

   Toss in the white parts of the green onions and the minced garlic. Stir for 20–30 seconds until fragrant.

5. Add veggies: Stir in the mixed vegetables. Cook 2–3 minutes until warmed through and lightly crisp, not soggy.
6. Fry the rice: Add the rice.

   Spread it out and let it sit for 30–45 seconds to get a bit of color. Then stir and repeat. This step adds that toasty edge.

7. Season: Drizzle in the soy sauce and sesame oil.

   Toss well so the rice absorbs the flavor evenly. Taste and adjust with a pinch of salt and pepper.

8. Add protein: Stir in the chicken and the scrambled eggs. Break up the eggs and mix until everything is hot and combined.
9. Finish: Turn off the heat and fold in the green parts of the green onions.

   Add chili crisp or hot sauce if you like it spicy.

10. Serve: Spoon into bowls and top with sesame seeds or extra green onion. Eat right away for best texture.

How to Store

• Fridge: Store in an airtight container for up to 4 days. Let it cool before sealing to prevent condensation.
• Reheat: Warm in a hot skillet with a splash of water to steam and revive the rice, or microwave in 45–60 second bursts, stirring between.
• Freeze: Portion into freezer-safe bags, press flat, and freeze up to 2 months.

  Reheat straight from frozen in a skillet with a bit of oil or water.

Why This is Good for You

• Protein for muscle and satiety: Eggs and chicken pack in complete protein that supports recovery and keeps you full longer.
• Smart carbs: Rice provides quick energy, while adding veggies balances the meal with fiber and micronutrients.
• Healthy fats: A small amount of sesame and neutral oil helps with flavor and nutrient absorption without going heavy.
• Lower food waste: This recipe shines with leftovers, reducing waste and saving money.

What Not to Do

• Don’t use warm, freshly cooked rice: It will turn sticky and mushy. Chill it first or spread it on a tray to cool quickly.
• Don’t overcrowd the pan: Too much at once steams the rice. If needed, cook in batches for better texture.
• Don’t skip preheating: A hot pan is key for that lightly charred, fried-rice flavor.
• Don’t drown it in soy sauce: Start small and taste.

  You can always add more, but you can’t take it out.

• Don’t overcook the eggs: Dry, rubbery eggs are a quick way to ruin the dish. Keep them soft and add back at the end.

Alternatives

• Protein swaps: Use turkey, tofu, tempeh, shrimp, or lean ground chicken. For tofu, press and pan-fry cubes until golden before adding.
• Rice options: Brown rice, quinoa, or cauliflower rice work well.

  Just make sure they’re dry and chilled before frying.

• Veggie variations: Try spinach, mushrooms, broccoli, zucchini, or kimchi for a tangy kick.
• Flavor twists: Add ginger, a splash of fish sauce, or a spoon of gochujang for heat and depth.
• Lower sodium: Use low-sodium soy sauce and season with lemon juice or rice vinegar for brightness.
• Extra protein boost: Add an extra egg or stir in edamame; top with a fried egg for a double hit.

FAQ

Do I have to use day-old rice?

Yes, if you can. Cold, day-old rice is drier and fries better. If you only have fresh rice, spread it on a baking sheet and chill it for 30–45 minutes to remove moisture.

Can I make this without soy sauce?

Absolutely.

Use tamari or coconut aminos. You can also season with a pinch of salt, a little rice vinegar, and a touch of sesame oil for depth.

How do I keep the rice from sticking?

Use a well-heated pan and avoid moving the rice constantly. A little neutral oil helps.

If sticking starts, let the rice sit undisturbed for 30 seconds to develop a crust, then stir.

Is this good for meal prep?

Yes. It stores well for 4 days and reheats quickly. For best texture, reheat in a skillet with a splash of water or a bit of oil.

What’s the best chicken to use?

Leftover rotisserie or grilled chicken is ideal.

Just dice it small so it heats quickly and disperses evenly through the rice.

Can I make it spicy?

Definitely. Add chili flakes, sriracha, or chili crisp during cooking, or use them as a topping so everyone can adjust heat to taste.

How much protein is in a serving?

Exact numbers vary, but with 3 eggs and 1 cup of chicken across 3 servings, you’re typically looking at roughly 25–30 grams of protein per serving, plus a few grams from the rice and veggies.

What if I don’t have a wok?

A large nonstick or stainless-steel skillet works fine. The key is high heat, enough space, and not crowding the pan.

Can I make it dairy-free and gluten-free?

Yes.

It’s naturally dairy-free, and using tamari instead of regular soy sauce makes it gluten-free.

How do I add more veggies without watering it down?

Use high heat and quick cooking. If using watery vegetables like zucchini, sauté them separately to drive off moisture, then fold them in at the end.

Final Thoughts

This high-protein breakfast fried rice is simple, flexible, and genuinely satisfying. It’s a smart way to use leftovers while getting a balanced meal on the table fast.

Keep the rice cold, the pan hot, and the seasoning light but focused. Once you get the rhythm, you’ll be able to whip it up from memory anytime you want a hearty breakfast that actually fuels your day.