Name: Chicken Fried Rice Meal Prep
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 5 servings
Cuisine: Asian
Ingredients: 800g chicken thigh, boneless and skinless, diced; 3 eggs; 4 egg whites; 350g jasmine rice; 600ml cold water; 400g frozen mixed vegetables; 2 garlic cloves, minced; 4 spring onions, sliced; 2 Tbsp light soy sauce; 1 Tbsp dark soy sauce; 1.5 Tbsp oyster sauce; 1 Tbsp Shaoxing wine; 1 tsp sesame oil; Ground white pepper

Chicken Fried Rice

PREP

15 mins

COOK

20 mins

SERVES

DIFFICULTY

Easy

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Chef Jack Ovens

Qualified Chef · 1.6M Subscribers

Updated May 2026

Five meals, 46g of protein per serve and fried rice that actually tastes like fried rice — not reheated plain rice with soy sauce. The difference is in how you cook it, and this version is built to hold up in the fridge for four days without going soggy or bland.

The rice gets cooked slightly under, spread out to cool and dry before it hits the wok — that’s what gives it the right texture when it fries. The chicken goes in first to get proper colour, then the eggs are scrambled directly in the pan with the chicken so they cook in bigger, softer pieces rather than tiny crumbled bits.

The sauce is light soy, dark soy, oyster sauce, Shaoxing wine and sesame oil — tossed through on high heat so it coats everything in a glossy finish rather than pooling at the bottom. Simple ingredients, proper technique, genuinely good fried rice.

Chicken Fried Rice

CHICKEN · MEAL PREP · EASY

⏰

Prep Time

15 mins

🔥

Cook Time

20 mins

⏱️

Total Time

35 mins

🍽️

Servings

📊

Difficulty

Easy

Ingredients

Servings

Protein

800g (1.8lb) Chicken Thigh, Boneless & Skinless, Diced

Salt & Pepper

3 Eggs

4 Egg Whites

Salt & Pepper

Rice

350g (1¾ cups) Jasmine Rice, Washed

600ml 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

1½ Tbsp (22ml) Oyster Sauce

1 Tbsp (15ml) Shaoxing Wine

1 tsp (5ml) Sesame Oil

Ground White Pepper

Method

Rinse the jasmine rice until mostly clear. Add to a pot with water and salt. Bring to a boil, cover and cook on low for 10 minutes until slightly under. Rest 5 minutes, then spread onto a tray and cool for 15–20 minutes.

Heat a large wok or pan over medium-high heat. Season the diced chicken with salt and pepper and cook until well browned and cooked through.

Lightly beat the eggs and egg whites with salt and pepper. Pour directly into the pan with the chicken. Allow to sit for 20–30 seconds, then gently scramble, folding the egg through the chicken so it cooks in larger soft pieces.

Add the frozen vegetables and stir-fry for 2–3 minutes until moisture evaporates and they begin to fry. Add garlic and cook 30 seconds. Increase heat, add the cooled rice and toss for 2–3 minutes until heated through and lightly toasted.

Mix the soy sauces, oyster sauce, Shaoxing wine, sesame oil and white pepper. Pour over the rice and toss on high heat until glossy and evenly coated. Fold through the spring onions and cook for 1 minute.

Divide evenly into five containers and allow to cool completely before sealing.

Storage & Reheating

Store in the fridge for up to 4 days.

Microwave until hot, stirring halfway through.

572

Calories

46g

Protein

12g

Fat

67g

Carbs

Fibre

980mg

Sodium

Chicken Fried Rice

Chicken Fried Rice

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