The Ultimate High Protein Chicken Fried Rice!
Hello, food lovers!
Welcome back to my kitchen. As a Japanese cooking YouTuber, I love sharing recipes that are both delicious and easy to make. Today, we’re taking a classic Japanese-style fried rice, or Chahan, and packing it with protein to fuel your day.
This High Protein Chicken Fried Rice is loaded with tender chicken and shrimp, delivering an impressive 52g of protein per serving! It’s perfect for a post-workout meal or a satisfying and healthy lunch.
Let’s get cooking!
Ingredients (Serves 1)
Here are the ingredients you’ll need. I’ve included both metric and U.S. measurements for your convenience.
For the Protein:
Chicken breast or thigh: 100g (3.5 oz), cut into small pieces
Salt & Pepper: a pinch
Soy Sauce: 1 tsp
Mirin (sweet rice wine): 1 tsp
Shrimp: 50g (approx. 1.8 oz), deveined and chopped
Sake (Japanese rice wine): 1 tsp
Oil: 1 tsp (for cooking the protein)
For the Fried Rice:
Kamaboko (Japanese fish cake): 50g (approx. 1.8 oz), finely chopped
Carrot: 40g (approx. 1.4 oz), finely chopped
Green Onion (Scallion): 40g (approx. 1.4 oz), finely chopped
Warm Cooked Rice: 200g (7 oz)
Note: If cooking rice from scratch, you’ll need 90g (3.2 oz) of uncooked rice and 120ml (1/2 US cup) of water.
Eggs: 2, beaten
Oil: 1 tbsp (for the fried rice)
For Seasoning:
Salt & Pepper: to taste
MSG (umami seasoning, like Aji-no-moto): a pinch (optional)
White Pepper: a pinch, for finishing (optional)
Instructions (Easy 6 Steps!)
Follow these simple steps to create the perfect high-protein fried rice. For a visual guide, be sure to watch my YouTube video!
Prep the Ingredients: Finely chop the chicken, shrimp, kamaboko, carrot, and green onions. In a small bowl, toss the chopped shrimp with 1 tsp of sake and a pinch of salt and pepper.
Cook the Protein: Heat 1 tsp of oil in a frying pan or wok over medium-high heat. Add the chicken, season with a pinch of salt and pepper, and stir-fry until it’s almost cooked. Add the seasoned shrimp and cook until both are done.
Add Flavor: Pour the soy sauce and mirin over the chicken and shrimp, and give it a quick mix to glaze the protein. Remove everything from the pan and set it aside.
Create the Egg & Rice Base: Wipe the pan clean and add 1 tbsp of oil. Heat the pan until it’s very hot. Pour in the beaten eggs, and immediately add the warm rice on top. Use your spatula to quickly break up the eggs and mix them with the rice, coating each grain.
Combine Everything: Add the chopped carrots to the pan and stir-fry with the rice over medium heat. Then, add the kamaboko, green onions, and the cooked chicken and shrimp back into the pan. Mix well until everything is combined.
Final Seasoning: Season with salt, pepper, and a pinch of MSG (if using). Turn the heat up to high and stir-fry for another minute to get rid of any excess moisture, making the rice fluffy and flavorful. Turn off the heat, add a dash of white pepper for an extra kick if you like, and serve immediately.
There you have it! A delicious, satisfying, and protein-packed fried rice that’s better than takeout.
I hope you enjoy this recipe. If you make it, don’t forget to tag me in your photos on social media! For the full step-by-step tutorial, check out the video on my YouTube channel!
Happy cooking
