Back to list

Post Workout High Protein Chicken: Chicken and Egg Fried Rice Recipe

Name: Post Workout High Protein Chicken: Chicken and Egg Fried Rice Recipe
Total time: 10 min
Yield: 360 g
Ingredients: boneless skinless chicken breast 8 oz; cooked white rice 2 cups; large eggs 2 pieces; green onion 3 slices; carrot 0.5 cup; peas 0.5 cup; soy sauce 2 tbsp; vegetable oil 2 tbsp; sesame oil 1 tsp; black pepper 0.25 tsp

Double protein from chicken and egg, quick carbs from the rice. This wok-fired post workout meal comes together in 10 minutes when you need recovery fuel fast.

Cook 10 min Difficulty EASY 550 kcal

#high protein #diabetic friendly

Image coming soon

Ingredients

Main ingredients

boneless skinless chicken breast 8 oz
cooked white rice 2 cups
large eggs 2 pieces
green onion 3 slices
carrot 0.5 cup
peas 0.5 cup

Seasonings/Sauce

soy sauce 2 tbsp
vegetable oil 2 tbsp
sesame oil 1 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 60 g 44%

Protein 32 g 23%

Fat 16 g 26%

Serving size 360g

Cooking steps

1

Dice the chicken breast into bite-sized pieces; set aside. Prep vegetables by finely chopping carrots and slicing green onion.
2

Heat 1 tbsp vegetable oil in a wok over medium-high heat. Add chicken and stir-fry for 2–3 minutes until golden and cooked through. Remove chicken and set aside.
3

Add remaining oil to the wok. Crack eggs in, scramble quickly until just set, then immediately add carrots and peas. Stir-fry for 1 minute, keeping heat at medium-high.
4

Stir in cooked rice, breaking up any clumps. Return chicken to the wok. Add soy sauce, sesame oil, and black pepper. Toss everything vigorously for 2 minutes to heat evenly.
5

Add green onion last. Stir-fry for 30 seconds, then remove from heat. Serve promptly to preserve texture and moisture.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The key ingredient is boneless skinless chicken breast, which brings high-quality lean protein and texture essential for recovery and satiety. Combined with eggs, this recipe doubles up on protein, making it ideal after workouts.

Q. How do I prevent the rice from becoming mushy?

Use cold, day-old cooked rice and break up clumps gently as you stir-fry. Adding rice after scrambling the eggs and vegetables, then tossing briefly at a high heat, helps maintain distinct grains and avoids excess moisture.

Q. What's the protein-to-carb ratio per serving?

Each serving delivers 32g protein versus 60g carbs. Protein contributes 23% of calories, carbs 44%, and fat 26%. This balance is well-suited for post-workout needs, focusing on muscular repair and replenishing energy.

Q. Which seasoning most affects the overall flavor?

Soy sauce is the central seasoning, providing umami depth and blending with sesame oil's nuttiness and a hint of black pepper. Their combination elevates the fried rice aroma without overpowering the core ingredients.

Q. What's the secret to juicy chicken in fried rice?

Cut the chicken small and stir-fry over medium-high heat until just cooked—don't let it linger or overcook. Removing chicken after browning and adding it back later preserves moisture, ensuring tender bites throughout the dish.

Post Workout High Protein Chicken: Chicken and Egg Fried Rice Recipe

AI 영양사 앤디