5 Meal-Prep Portions of High-Protein Chicken Fried Rice in 35 Minutes — Better Than Takeout
Chef Jack Ovens breaks down a high-protein chicken fried rice recipe that serves five and comes together in just 35 minutes — ideal for weekly meal prep. Using 800g of diced chicken thigh, extra egg whites for added protein, frozen mixed vegetables, and a bold sauce of light and dark soy, oyster sauce, and Shaoxing wine, the dish stores for 4 days in the fridge or 4 months in the freezer. Pro tips on cooling rice, building crust, and reheating without dryness are included.
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🧾 Ingredients
- 1800g boneless skinless chicken thigh, diced
- 23 whole eggs
- 34 egg whites
- 4350g jasmine rice
- 5600ml cold water
- 6400g frozen mixed vegetables (carrots, peas, corn)
- 72 garlic cloves, finely minced
- 84 spring onions, thinly sliced
- 92 tbsp light soy sauce
- 101 tbsp dark soy sauce
- 111.5 tbsp oyster sauce
- 121 tbsp Shaoxing wine
- 131 tsp sesame oil
- 14ground white pepper
- 15peanut oil or neutral oil
- 16salt
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