INTRODUCTION
Gluten-Free Chicken Fried Rice is a simple, healthy version of a classic takeout dish. It keeps the bright taste you love while using gluten free soy sauce and plain, clean ingredients. This recipe is easy to make at home and works well as a lighter option if you want to cut gluten without losing flavor. If you enjoy other rice bowl meals, you might also like the Huli Huli chicken rice bowl for a different sweet and smoky flavor.
This dish is a great choice when you want a quick dinner that is gluten free, high protein, and balanced. It uses cooked chicken and eggs for protein, mixed vegetables for fiber, and gluten-free rice for a safe grain option. You can make a large batch and store it for easy meals later, so it is also great for meal prep.
WHY YOU WILL LOVE THIS RECIPE
You will love this Gluten-Free Chicken Fried Rice because it is fast, tasty, and fits many healthy goals. It is a lighter option than deep-fried takeout. The recipe is a high protein meal thanks to the chicken and eggs. The mixed vegetables add fiber and color and help make it a balanced meal.
This recipe is good for weight loss when you control portions because it is lower in calories than many restaurant fried rice dishes. It can be diabetic-friendly by using a low-sugar, gluten-free soy sauce and by keeping portion sizes steady. It also suits a heart healthy plan if you choose low-sodium soy sauce and limit added oil.
If you like to cook once and eat all week, this recipe is great for meal prep. You can cook the rice and chicken ahead of time and finish the fried rice in 10 minutes when you are ready to eat. For an idea on other meal prep chicken rice dishes that are easy to store and reheat, try the slow cooker lemon herb chicken with fluffy rice.
HOW TO MAKE Gluten-Free Chicken Fried Rice
This method is quick and uses one pan. Use cooked rice that is chilled for the best texture. Leftover rice works very well because it is drier and will not clump when frying. Use cooked chicken — roasted, baked, or poached chicken all work.
EQUIPMENT NEEDED
- Large skillet or wok
- Spatula or wooden spoon
- Measuring spoons
- Knife and cutting board
- Bowl for beaten eggs
- Serving spoon
Ingredients You’ll Need :
2 cups cooked gluten-free rice, 1 cup cooked chicken, diced, 1 cup mixed vegetables (peas, carrots, corn), 2 eggs, beaten, 3 tablespoons gluten-free soy sauce, 2 tablespoons sesame oil, 1 garlic clove, minced, 2 green onions, chopped, Salt and pepper to taste
STEP-BY-STEP INSTRUCTIONS :
- In a large skillet or wok, heat the sesame oil over medium heat.
- Add the minced garlic and cook for about 30 seconds until fragrant.
- Push the garlic to one side and pour the beaten eggs on the other side, scrambling them until fully cooked.
- Add the cooked chicken and mixed vegetables, stirring to combine.
- Add the cooked gluten-free rice to the skillet and mix well.
- Pour in the gluten-free soy sauce, stirring everything together until heated through.
- Season with salt, pepper, and chopped green onions before serving. Enjoy your healthy homemade chicken fried rice!
HOW TO SERVE Gluten-Free Chicken Fried Rice
Serve this dish hot and fresh from the pan. For portion control, plan 1 to 1.5 cups per serving if this is the main dish with vegetables. Pair a 1-cup serving with a side salad or steamed greens for a lighter option and extra fiber. For a high protein meal, increase the chicken to 1.5 cups or add another egg.
Keep portions steady if you aim for weight loss. Use a kitchen scale or measuring cups for meal prep servings. For a diabetic-friendly plate, add more non-starchy vegetables like bok choy or broccoli and limit the rice portion.
STORAGE & FREEZING : Gluten-Free Chicken Fried Rice
Store cooled rice in an airtight container in the fridge for up to 4 days. Reheat in a skillet over medium heat with a splash of water or oil to keep it moist. This dish freezes well. Place cooled portions in freezer-safe bags or containers. Freeze up to 3 months.
To reheat from frozen, thaw in the fridge overnight or reheat directly from frozen in a covered skillet on low heat until hot. Using a microwave is also fine; stir halfway through heating to warm evenly.
SERVING SUGGESTIONS
- Serve with a simple green salad tossed in lemon juice for a heart healthy side.
- Add steamed broccoli or snap peas to increase fiber and vitamins.
- For a complete balanced plate, serve with sliced cucumbers and a small portion of avocado for healthy fat.
- Top with a squeeze of lime and extra green onions for fresh flavor.
VARIATIONS
- Healthier version: Use brown gluten-free rice or cauliflower rice for more fiber and a lower glycemic option. Use low-sodium gluten-free soy sauce and a light spray of oil instead of the full 2 tablespoons. This version is more heart healthy and lower calorie.
- High-protein or low-carb version: Replace rice with riced cauliflower or use extra chicken and egg whites. This makes a low carb, high protein meal that supports weight loss goals. It is also a good diabetic-friendly swap because it lowers net carbs.
- Air fryer or oven-baked version: If you want a pan-free method, roast the diced chicken and mixed vegetables in the oven at 400°F for 10–12 minutes until hot and slightly browned, then toss with the rice and sauce. For an air fryer twist, crisp the chicken and vegetables for 5–7 minutes before mixing. If you want a crispy top, spread the mixed rice in a shallow oven-safe dish, sprinkle a little oil, and bake at 425°F for 6–8 minutes until the top is lightly crisp. For other tasty chicken and rice ideas with a fresh twist, check this balsamic chicken with strawberry basil relish.
FAQs
Q: Is this recipe truly gluten free?
A: Yes, this recipe is gluten free when you use certified gluten-free rice and gluten-free soy sauce. Read labels on any added sauces to be sure.
Q: Can I make this for someone with diabetes?
A: Yes. Use a smaller portion of rice or swap to cauliflower rice, and choose low-sodium, low-sugar gluten-free soy sauce to make it diabetic-friendly. Add extra non-starchy vegetables for fiber and slow carb release.
Q: How long will leftovers last in the fridge?
A: Leftovers keep for up to 4 days in an airtight container. Reheat until steaming hot before eating.
Q: Is this a good recipe for weight loss?
A: It can be. Control portions and use brown rice or riced cauliflower. Keep oil moderate and add more vegetables. This makes a lighter option and supports good portion control.
Q: Can I freeze it and reheat later?
A: Yes. Freeze in meal-size portions for up to 3 months. Thaw overnight in the fridge or reheat from frozen in a skillet.
Q: Can I use raw chicken instead of cooked?
A: Yes, but cook it first by cutting into small pieces and stir-frying until fully cooked before adding eggs and rice. Pre-cooking helps keep the rice from overcooking and keeps flavors even.
MAKE-AHEAD TIPS FOR Gluten-Free Chicken Fried Rice
- Cook the rice and chill it in the fridge overnight. Cold rice fries much better.
- Roast, grill, or poach a batch of chicken early in the week. Dice and store in the fridge for quick meals.
- Chop vegetables and store them in a container for fast assembly.
- Beat the eggs and keep them covered in the fridge if you will cook shortly before serving.
- Portion the cooked fried rice into meal prep containers for ready lunches. This recipe is great for meal prep and makes weekday lunches quick and healthy.
This Gluten-Free Chicken Fried Rice is easy to make, full of protein, and fits many healthy plans. It is a healthy version of fried rice when you choose low-sodium ingredients and add more vegetables. It is a great recipe for meal prep, a good choice for a lighter option, and a solid high protein meal when you add extra chicken. Enjoy a tasty, balanced dish that fits gluten free and health-focused diets.
Gluten-Free Chicken Fried Rice
Ingredients
Method
- In a large skillet or wok, heat the sesame oil over medium heat.
- Add the minced garlic and cook for about 30 seconds until fragrant.
- Push the garlic to one side and pour the beaten eggs on the other side, scrambling them until fully cooked.
- Add the cooked chicken and mixed vegetables, stirring to combine.
- Add the cooked gluten-free rice to the skillet and mix well.
- Pour in the gluten-free soy sauce, stirring everything together until heated through.
- Season with salt, pepper, and chopped green onions before serving.