Clean Eating Chicken Fried Rice

4.47 from 15 votes

A fried dish that won't pack on the pounds.

Clean-Eating Chicken Fried Rice

Fried foods are irresistible to your taste buds – and your waistline. The next time you’re tempted to get fattening fried food to-go, pick up the ingredients yourself and cook our clean eating chicken fried rice instead. You’ll save a ton of money from ordering that take-out, and you’ll be in control of adding only nutrient-dense ingredients. In the end, you’ll thank yourself for how good you feel after eating a full serving of this incredibly flavorful dish.

This clean eating chicken fried rice recipe also makes incredible leftovers, so don’t be afraid of making a double batch. The flavors really come together in the refrigerator overnight (especially that fresh ginger root). It’ll taste like a brand new dish after its reheated. In fact, it can even be frozen. That means you’ll have a ready-to-eat, healthy meal waiting for you on those on-the-go days.

A Healthier Chicken Fried Rice Recipe

This clean-eating chicken fried rice recipe is the perfect healthy version of your favorite take-out food.

Our clean eating chicken fried rice has the same satisfying tastes as restaurant versions, but our flavors come from a plenitude healthy ingredients. The nutty brown rice fills you with fiber and minerals, and our stir-fry mix is a powerhouse of nutrient-dense foods. Onions, bell peppers, and scallions unleash the full depth of their flavor while frying. Plus, eggs and chicken provide a healthy dose of protein. This delicious stir-fry will fill the whole family with the nutrients they need for a healthy meal.

It’s also a pretty quick meal to throw together, too, making it perfect for weeknight meals. It does take about 30-4o minutes to cook the rice, but you can make that ahead of time since you need to let it cool completely. Once the rice is cooked, the dish comes together in about 15 minutes and it’s a one-pot meal! Less cleanup, more nutrition, and guilt-free flavor: sounds about perfect to me!

4.47 from 15 votes

Clean Eating Chicken Fried Rice

Our clean eating chicken fried rice has the same satisfying tastes as restaurant versions, but our flavors come from a multitude of healthy ingredients.
Yield 6 people
Serving Size 0.5 cup
Course Dinner, Lunch, Side Dish
Cuisine Asian
Author SkinnyMs.


For the Rice

  • 1 cup long-grain brown rice
  • 2 1/2 cups water
  • 1/4 teaspoon salt

For the Fried Rice

  • 1 tablespoon olive oil
  • 1/2 cup chopped onions
  • 1 cup bell pepper red or green, diced
  • 1 tablespoon gingerroot peeled, finely minced
  • 3 tablespoons water
  • 2 boneless and skinless chicken breasts cut into thin strips
  • 2 eggs beaten
  • 2-3 tablespoons lite soy sauce optional Tamari
  • 2 teaspoons sesame oil
  • 1/4 cup scallions or green onions, chopped (optional)


For the Rice:

  • Add rice, salt, and water to a pot, stir once, and bring to a boil over high heat. Reduce heat to low and cover. Allow to cook, untouched, for 40 minutes or until tender and liquid is absorbed. Remove from heat and let stand for 5 minutes, covered.
  • Refrigerate rice until cold, preferably overnight.

To Fry the Rice:

  • Add olive oil to a large nonstick skillet or wok. Over medium heat add chicken, onions, bell pepper, and ginger and cook for about 4 to 5 minutes, until onions are translucent and chicken is mostly cooked through. Add cooked rice and water and increase heat to medium-high.
  • Push rice to one side and add beaten eggs to the other side, scramble quickly then toss in with the rice mixture. Stir in the soy sauce and sesame oil.
  • Remove from the heat and toss in the scallions, if using. Enjoy!

Nutrition Information

Serving: 0.5cup | Calories: 229kcal | Carbohydrates: 28g | Protein: 13g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 79mg | Sodium: 506mg | Potassium: 324mg | Fiber: 2g | Sugar: 2g | Vitamin A: 910IU | Vitamin C: 34mg | Calcium: 28mg | Iron: 1mg |
SmartPoints (Freestyle): 6
Keywords Budget-Friendly, dairy-free, Diabetic-Friendly, Kid-Friendly

Have you made this recipe?
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This rice pairs perfectly with some of our favorite Asian recipes!

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Editor’s Note: Originally Published Nov 29, 2015

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. This was very good…. A hit with the whole fam. The only thing I changed was that I individually fried each portion because it was a little mushy in the big pan (I doubled the recipe). Will likely make it again.

      1. I had a difficult time finding sesame oil too…and then found it in the Asian isle of my grocery store.

    1. Hi Ally, sorry to hear about your mushy rice! Instead of cooking for 40 minutes, try checking the rice at 30 minutes. Take a bite and if the rice is cooked you can drain off the extra water instead of waiting for the water to evaporate.

  2. Will be pinning this for a later date, looks great. FYI when I found the pin it took me to someone else blog. (cookinmoments) Found your receipe by your tag on picture.

  3. Allergic to sesame and soy, can substitute an oil, but can another seasoning be used? Am unfamiliar with Tamari and am new to eating around allergies.

    1. Hi Mari,

      Tamari does contain soy, so if you have an allergy this is not an ingredient to use! You can substitute coconut aminos, which can be found on Amazon if you can’t find it at a local store. Otherwise, you can leave this out if needed.

  4. Excellent recipe. I had never cooked with ginger root before today so I was unsure of the flavor. It is so delicious! I could taste just a hint of the fresh ginger which was perfect. Family loved it!

  5. I was pushed for time so I added a microwave pack of wild rice, quinoa and bulgur wheat. Maybe not as clean but helps if you’re in a rush and can’t wait 40m for the rice.

    1. Elaine, For the rice:

      Add rice, salt, and water to a pot, stir once, and bring to a boil over high heat. Reduce heat to low and cover. Allow to cook, untouched, for 40 minutes or until tender and liquid is absorbed. Remove from heat and let stand for 5 minutes, covered.

  6. I usualy soak the brown rice with plain water first for an hour before I cook them. It cooked much faster that way.

  7. Made this using red and orange bell peppers. Delish. I learned in nutrition school to never eat the green bell peppers as they are not ripe and really not good for us.

    1. You are correct, bell peppers are technically unripe. However they still contain many nutrients and a great for you – they’re a great source of vitamins and antioxidants!

  8. I can’t eat peppers at all, so I leave them out and substitute mushrooms or any other veggies I might have in the fridge. This is delicious and so simple. My hubby who is very picky even likes this!!

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