Better Than Takeout Chicken Fried Rice | High Protein Meal Prep
This high-protein chicken fried rice is better than takeout and perfect for meal prep — packed with lean chicken, fluffy rice, vegetables and bold Asian flavours, it reheats beautifully and makes an easy, healthy dinner for the week.
👇 LINKS & TOOLS I USE DAILY
Koi Knives — The knives featured in all my videos
https://www.koiknives.com/discount/JackOvens
Meal Prep Containers — What I use to store my meal prep
https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Amazon Storefront (All Tools & Equipment):
https://www.amazon.com/shop/chefjackovens
👇 RECIPE (Full Written Version)
Serves: 5 | Prep Time: 15 Minutes | Cook Time: 20 Minutes | Total Time: 35 Minutes
Protein
800g (1.8lb) – Chicken Thigh, Boneless & Skinless, Diced
Salt & Pepper
3 – Eggs
4 – Egg Whites
Salt & Pepper
Rice
350g (1 ¾ Cups) – Jasmine Rice, Washed
600ml (600g) – Cold Water
Pinch of Salt
Vegetables
400g (14oz) – Frozen Mixed Vegetables (Carrots, Peas & Corn)
2 – Garlic Cloves, Finely Minced
4 – Spring Onions, Thinly Sliced
Sauce
2 Tbsp (30ml) – Light Soy Sauce
1 Tbsp (15ml) – Dark Soy Sauce
1 ½ Tbsp (22ml) – Oyster Sauce
1 Tbsp (15ml) – Shaoxing Wine
1 tsp (5ml) – Sesame Oil
Ground White Pepper
👇 JOIN MY CHANNEL MEMBERSHIP
Get early access to videos & more:
https://www.youtube.com/channel/UCp1Noy8hjImZ4R8o4ZVIM8w/join
👇 FOLLOW ME
Instagram: https://www.instagram.com/chefjackovens
TikTok: https://www.tiktok.com/@chefjackovens
Facebook: https://www.facebook.com/chefjackovens
👇 AFFILIATE DISCLAIMER
Some links above may be affiliate links that support the channel at no extra cost.
#mealprep #mealprepideas #highprotein
46 Comments
if you cook the rice in beef or chicken stock, it adds another level of flavor
This looks so good and your technique is spot on (as always). Showing people proper food handling, no one does that! Rice, potato, beans must be spread thin and chilled quickly to get out of the danger zone temps. To prevent bacteria. Love to watch you
Get up there chef jack
The egg is not good when reheated.
Just cooked your garlic mushroom mustard creamy chicken. Fried rice is surely next, love your recipe as always. Thank you Chef Jack
You are a excellent and professional chef and have the best recipes and presentations.
Hey, since having to adapt my diet your videos have become invaluable as a source of inspiration for healthier meal ideas. Thanks!
Can I just say that normally light soy is not lower in sodium unless it specifically says so on the package, on the contrary, it's usually heavier on the sodium. It's light because it's lighter in colour and body (because it ferments for less time than dark soy). In Asian cooking it's used instead of salt to accomplish the same effect(marinade, season, add savouriness).
Not nitpicking, just trying to make it clearer for other people watching.
I’ve prepped the Orzo for this week. It would be good to hear what beans you might recommend for this recipe for those of us who want to increase our fibre. And it’ll be good to see more beans and legumes in future recipes as well as some desserts.Thank you so much for this great channel!
Can't wait for Uncle Roger to review this.
I literally had this today. My mum made me some because I'm mid ibs flare and this is the only (safe) thing I can eat that wont make it worse. She only soy sauce, chicken, peas, eggs and rice though. Was still yummy without the garlic
Dark soy sauce is MANDATORY in every kitchen. Nicely done!
I can hear a Malaysian guy screaming 3 letters in anger.
Too much salt added. There's enough in the sauces.
Instead of carrots, for real fried rice use red capsicum.
When putting the rice in the fridge, do you need to put the rice on a tray? I dont have one
I've been making a version of this with rice or noodles for the better part of a decade, really versatile, especially for housemates after they get home a little worse for wear.
Looked through your recipes (apologies if I missed it) and didn't find anything using chinese five spice as the main flavour profile; considering this recipe, how would you incorporate chinese five spice? Would you remove anything first?
Thanks Jack! Love your recipes mate 👌
Uncle Rodger won't be happy with no MSG
Gotta love that little scallion round making its bid for freedom and sitting there chilling.
I have an almost irrational fear of cooling rice due to the rather unpleasant bacteria that can grow and cause bad food poisoning if not cooled correctly. Would be a big help if you let us know how to properly cool rice – I never batch cook it due to this fear.
This guy helping with my figure at 50 for a few years now.
Our place pan set wasn’t all that tho 😮
Couldnt find macros, but i got it to roughly 660kcal, 46g protein, 60g carbs, 24g fat, 3g fiber per portion if you do 5 portions
Would Uncle Roger approve is the question?
Oh wow, the way this “Better Than Takeout Chicken Fried Rice” title grabbed me by the collar and whispered “fix your life, Luise” had me wheezing, because goodness, every time I try to meal prep anything high protein, I somehow end up negotiating with a bag of frozen peas like “listen… I need you to act right today,” and the peas are like “absolutely not,” but anyway, your comment unlocked a memory I’ve been trying to bury since 2019 when I told myself I was going to be a productive adult and meal prep fried rice for the whole week, and sweet heavens, by Wednesday it tasted like sadness and refrigerator air, and I was standing there in my kitchen having a full self-dialogue like “Luise, why do you do this to us?” and my inner voice went “because you refuse to follow instructions,” which… fair, but the real plot twist was when I realized that high protein meals actually make me communicate better, because ha!, when I’m hungry I turn into a feral raccoon who can’t form sentences, but when I’ve got chicken fried rice ready to go, suddenly I’m polite, I’m articulate, I’m saying things like “Right, let’s circle back” instead of “What? Huh? Why is everyone breathing so loud?” and honestly, meal prep is less about food and more about preventing future-you from spiraling into chaos, so now I treat Sunday like a peace treaty with my own brain, and whew, it works, so tell me, have you ever meal prepped something that made you feel like you had your entire life together for at least 48 hours?
Nice recipe. Apart from putting rice in the fridge, produces mould and bacteria very quickly. Forming Cancerogenic germs. 👀🍴🤮
Been watching you since shortly after the pandemic, and it's crazy to see how far your channel has come. I love all of your recipes and really thank you for how much you've helped me elevate my game in the kitchen.
It's better with a combination of Jasmine and Long Grain rices.
Trying this today. Replacing both soy sauces with coconut aminos though. Will report back.
Edit: turned out well! Could’ve used a little more of the sauce, I added a dash more of each. But I didn’t want to go crazy with the sauce just to try to keep it a little healthier. And used 4 whole eggs only. But I love it! Going to put this in the rotation
I have just tried it out and it is delightful. Thanks Chef Jack Ovens ❤
You should use a separate chopping board for chicken
Hey man! Was wondering what can I substitute instead of oyster sauce? Cheers
Hey Chef – what would you recommendation be for folks who are attempting to double up the recipe? Should I try and cooking double the ingredients in the same pot? Or will that lead to overcrowding?
Chicken fried rice. So you‘re telling me a chicken fried this rice?
Finally a good recipe for fried rice, I have been looking for something like this for so long!! Thank you chef.
how many times can rice be safely reheated? i only ask because youve cooked the rice initially, then let it cool before frying with the rest, then it gets reheated again when you have the meal ?
I only got four 450 ml containers from this recipe. Not sure what happened. It’s delicious though
yessss finally a rice bowl recipe
Try spam fried rice – just the same – fry the spam cubes off first…. lush!
this guy's voice gets deeper quieter and faster at the end of every sentence 😆
Thx Chef Jack!! Can't wait to make this instead of ordering takeout!! 😋😋
Your weight loss looks Great!! Congrats on your new physique. 😤😎
The eggs will be overcooked if you cook them that early, best if you cook them lightly first thing then add them to the whole mixture
Hi Jack, I'm sure you recognize my name by now. While the recipe looks great, I won't be making it for safety reasons. Keep up the good work!
Msg mate. You forgot the yum yum powder.
You will be born again and JESUS UNSTOPPABLE MIRACLE POWERFUL ViCTORY NAME WILL HELP YOU ALL AMEN and AMEN SHALOM
Any other ingriend to replace Oyster Sauce?