Clean Eating Chicken Fried Rice

This post may include affiliate links.

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!

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.
Course: Dinner, Lunch, Side Dish
Cuisine: Asian
Servings: 6
Calories: 229kcal


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 diced bell pepper, red or green
  • 1 tablespoon finely minced, peeled ginger root
  • 3 tablespoons water
  • 2 boneless, 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 chopped scallions or green onions, 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!


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

This rice pairs perfectly with some of our favorite Asian recipes!

For more healthy versions of your favorite fried foods, like us on Facebook and follow us on Pinterest. To get SkinnyMs. news delivered straight to you, sign up for our daily eNewsletter.

Have a thought to share? Leave us a comment about this article or anything else you’d like to see on SkinnyMs.! We’d love to hear from you.

Editor’s Note: Originally Published Nov 29, 2015

free email series

5 Secrets to Transform Your Eating Habits

New tips & recipes to feel & look great!

38 Comments on "Clean Eating Chicken Fried Rice"

  1. scarletncream  January 28, 2016

    Even better to do it with cauliflower as the rice substitute!

  2. Kelly  March 8, 2016

    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.

    • SkinnyMs.  March 8, 2016

      We’re glad your family enjoyed the recipe, Kelly.

  3. laura turrubiartes  July 27, 2016

    can i use olive oil? i have been searching for the seasame oil and nothing

    • Gale Compton  July 27, 2016

      Laura, In a pinch, yes! 🙂

      • Tina  July 28, 2016

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

  4. Mrs. D  August 6, 2016

    Hi, my children are allergic to eggs can that step be skipped and the taste be of the same quality?

  5. KarlaT  August 23, 2016

    In the picture you have red “something” in your rice. Is that a red bell pepper?

  6. Dawn  September 15, 2016

    Going to have to make this real soon really love chicken fried rice Thanks for a healthier option..

  7. Ally  September 28, 2016

    Why is my rice so mushy?ugh

    • Nichole  October 1, 2016

      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.

  8. Cindy  October 15, 2016

    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.

    • Gale Compton  October 16, 2016

      Cindy, That’s weird! Do you have the link to the other site where you saw our recipe?

  9. Lia  October 17, 2016

    Hi I’m not sure about the water it two cups???

    • Nichole  October 17, 2016

      Hi Lia,

      The water to cook the rice is listed as two and a half cups in the recipe.

  10. Mari  October 21, 2016

    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.

    • Nichole  October 22, 2016

      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.

  11. Mamahanlon  January 9, 2017

    What are the nutrition facts for this recipe?

  12. Bonnie  January 12, 2017

    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!

  13. Richie  January 23, 2017

    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.

  14. Kristy  February 22, 2017

    Delish!! Will be making again.

    • Kym Votruba  February 23, 2017

      We’re glad you enjoyed it!

  15. Elaine  March 31, 2017

    How long do I cook the mixture all together after the two cups of water?

    • Gale Compton  March 31, 2017

      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.

  16. Maxine  April 9, 2017

    Can this be frozen

  17. Monica  May 1, 2017

    If you don’t have fresh ginger can ypu use pickled like they use for sushi?

    • Gale Compton  May 1, 2017

      Monica, Yes or use ground ginger, 1/2 teaspoon, or more to taste.

  18. Sadia  August 4, 2017

    This was sooo easy and delicious! Love it! Thank you for posting!!

  19. Kayla  August 15, 2017

    My husband and I had this tonight! Super yummy! My husband added siracha to add a little kick to his!

    • Jennifer Hanford  August 16, 2017

      Adding Sriracha sounds really good, Kayla! Glad you and your husband enjoyed the recipe!

  20. Wendy Mew  June 28, 2019

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

    • Nichole Furlong  June 29, 2019

      Great tip, Wendy! Thank you for sharing!

  21. Barbara A  May 31, 2020

    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.

    • Nichole Furlong  June 4, 2020

      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!


Leave a Comment

Your email address will not be published.