Chicken Fried Rice (Gluten Free)

Ingredients

• 5 to 6 cups (about 1.2 to 1.4 litres)cooked long-grain rice, thoroughly cooled
• 45 ml (3 tbsp), dividedvegetable oil
• 10 to 15 ml (2 to 3 tsp)sesame oil
• 3 largeeggs, beaten
• 1shallot, minced
• 2spring onions, finely chopped
• 240 ml (1 cup)frozen chopped carrots and peas (see note)
• 2 clovesgarlic, grated
• 5 ml (1 tsp)fresh ginger, grated
• 2 to 3 cupscooked chicken, chopped
• 30 ml (2 tbsp)gluten-free soy sauce or coconut aminos (for soy-free)
• To garnishspring onion tops, sliced
• Optional, to garnishsesame seeds

Instructions

1. 1

   Cook and cool rice

   Cook the rice according to the packet directions, then cool it thoroughly. Refrigerate for at least 2 hours and up to overnight to help it dry out.

2. 2

   Cook the eggs

   Heat 15 ml (1 tbsp) of the vegetable oil in a wok or large, high-sided frying pan over high heat until shimmering. Pour in the beaten eggs and cook just until set, breaking them into small pieces. Transfer to a bowl.

3. 3

   Cook the vegetables

   Add the remaining 30 ml (2 tbsp) vegetable oil and the sesame oil to the same pan. Add the shallot and spring onions and cook for 3 minutes, stirring often. Add the carrots and peas and cook, stirring often, until thawed and tender, about 3 minutes. Add the garlic and ginger and cook for another minute, until fragrant.

4. 4

   Combine and heat

   Stir in the cooled rice, breaking up any clumps. Add the cooked eggs, chicken and soy sauce. Cook, tossing everything together often, until heated through, about 5 minutes. Taste and adjust the seasoning if needed.

5. 5

   Garnish and serve

   Transfer the fried rice to a large bowl or platter. Sprinkle with the spring onion tops and sesame seeds, if using, and serve hot.

6. 6

   Prepare fresh vegetables

   If using fresh vegetables instead of, or in addition to, the carrots and peas, cut them into small pieces and lightly blanch or steam them until mostly cooked. Add them to the recipe and finish cooking with the remaining ingredients.

What is chicken fried rice?

Chicken fried rice is a familiar East Asian-inspired stir-fried rice dish, with variations found across many cuisines. This version brings together cooked rice, chicken, egg and vegetables in one pan.

Cooled rice helps the grains stay distinct as they are tossed with the other ingredients. Gluten-free soy sauce or coconut aminos keeps the seasoning in line with the recipe’s gluten-free approach.

Nutrition and macros by portion

The nutrition label shows one serving as written: 1512 calories, 59g protein, 229g carbs, 36g fat.

The rice supplies most of the carbohydrates, while vegetable and sesame oils contribute much of the fat. Chicken and eggs provide much of the protein, with smaller contributions from the other ingredients. To balance the plate, pair a serving with extra vegetables.

The rice makes the difference

Cool rice: Cook it according to its packet directions, then cool it thoroughly and chill it for at least 2 hours. This gives excess moisture time to dissipate, so the rice is easier to stir-fry without turning clumpy.

Break up clumps: Loosen the rice as you add it to the pan. This helps it mix evenly with the chicken, vegetables and sauce.

Build flavour in the pan

Aromatics: The shallot and spring onions soften first in the oil, followed by the garlic and ginger. Adding the latter pair after the vegetables gives them a brief cook to release their fragrance without leaving them in the pan for long.

Sesame oil: It joins the vegetable oil when the vegetables are cooked. Its flavour complements the rice and chicken, while the vegetable oil provides the main cooking fat.

Keep each component in shape

Eggs: Cook them just until set, then remove them from the pan. Returning them with the chicken and rice keeps the pieces distinct rather than letting them disappear into the stir-fry.

Vegetables: The frozen carrots and peas need about 3 minutes in the pan to thaw and become tender. Fresh vegetables should be lightly blanched or steamed first, as the recipe directs.

Watch the timing

Pan heat: Heat the wok or high-sided frying pan over high heat for the eggs, and stir the vegetables often as they cook. Once the rice, eggs, chicken and sauce are in, toss regularly for about 5 minutes, until everything is heated through.

Ready to serve: The chicken is already cooked, so this final stage is about warming it through and bringing the flavours together. Serve the dish hot after adding its garnishes.

Make it a complete meal

The rice and vegetables make this a substantial one-pan dish, with chicken and egg supplying its main protein components. For a lighter-feeling plate, serve a smaller helping with extra vegetables alongside.

A simple side of steamed or lightly blanched vegetables works well without competing with the seasoned rice. Spring onion tops and sesame seeds add a finishing touch at the table.

Recipe notes & tips

• Chill the cooked rice for at least 2 hours, or up to overnight, before stir-frying.
• Use a wok or a large frying pan with tall sides so you can toss the ingredients easily.
• Have the eggs, vegetables, chicken and seasonings ready before heating the pan.
• Stir the carrots and peas often as they thaw and soften.
• Break up rice clumps as you add the rice to the pan.
• Taste the finished mixture before serving and adjust the seasoning if needed.

Variations

• Fresh vegetables: Use small pieces of fresh vegetables instead of, or alongside, the carrots and peas, and lightly blanch or steam them first.
• Soy-free seasoning: Use coconut aminos in place of the gluten-free soy sauce.
• More vegetables: Add extra carrots and peas for a vegetable-forward version.
• Sesame finish: Sprinkle sesame seeds over the dish just before serving, if desired.

Common mistakes to avoid

• Using warm rice: It can be moist and clumpy; cool it thoroughly and refrigerate it before cooking.
• Adding raw fresh vegetables: They may not soften in time; cut them small and lightly blanch or steam them first.
• Overcooking the eggs: They can become firm and dry; remove them as soon as they are just set.
• Leaving aromatics unattended: Garlic and ginger need only a minute; stir them and move on when fragrant.
• Stopping too soon: The chicken and rice should be heated through; toss the mixture for about 5 minutes after combining.

How to store

Refrigerate leftovers in a covered container and use within 3 to 4 days. Reheat until steaming hot throughout, stirring during reheating so the rice and chicken warm evenly.

Frequently asked questions