Quick and Easy Chicken and Veggie Stir Fried Rice

This quick & easy Chicken & Veggie Stir Fried Rice is a healthy family favorite for busy weeknights! {Gluten-Free}This quick and easy Chicken and Vegetable Stir Fried Rice is perfect for busy week night dinners, or anytime you have “one of those days” and need to dinner on the table in a hurry that not only tastes delicious, but is healthy too!

Or, in my case, “one of those” weeks…

Here are just a few highlights from our past week…

  • Softball AND baseball season have begun for SiSi and Big Tex.  All you parents with kids in sports…I know you know what this means….
  • Computer trouble!!! {Any other Mac owners have Helvetica font problems???}.  I owe a HUGE thanks to my dad and to the UTC Apple store Genius Bar for helping me get it fixed!
  • Unexpected trip Friday night/early Saturday morning to take Mr. Spicy to the ER.  He will be JUST FINE, but might want to stay away from hot things for awhile…  Ian, if you’re reading this, I love you and hope you feel better soon!

For days or weeks like these, you need an easy, “go to” recipe to make for dinner. This is one of our family’s favorites.  I was fortunate to have all of the ingredients on hand…

SiSi, one of my Kids in the Kitchen chefs, helped me make this delicious stir fried rice.  We make it extra nutritious with lots of veggies and brown rice  Here is the recipe…

Chicken and Vegetable Stir Fried Rice

Kids in the Kitchen: Quick and Easy Chicken and Veggie Stir Fried Rice.
Prep time
Cook time
Total time
This quick and easy Chicken and Veggie Stir Fried Rice is perfect for busy week night dinners, or anytime you have "one of those days" and need to dinner on the table in a hurry that not only tastes delicious, but is healthy too!
Recipe type: Stir Fry
Cuisine: Chinese
Serves: 4 servings
  • 2 Tablespoons cooking oil of choice
  • 1 medium onion*, chopped
  • 1-2 cloves garlic*, minced
  • 3 cups assorted veggies, fresh and/or frozen (I used chopped and lightly steamed fresh carrots, frozen peas, and frozen corn, but you can use whatever combo of veggies you like)
  • 4 cups brown rice (I like to use 2 packages Trader Joe's FROZEN organic brown rice. If you are using precooked brown rice, make sure it is COLD, leftover rice)
  • 2 chicken breasts (I cook them first on my George Foreman grill, then chop up the breasts and add them towards the end. Or you could use raw chicken breasts cut up and stir fry in the pan.)
  • 2 eggs, lightly beaten
  • Soy Sauce or Tamari to taste (I use gluten free Tamari)
  • Sesame Oil to taste
  • Optional pine nuts and siracha to taste on top.
  1. Heat oil in a wok. If using raw chicken breasts, stir fry until cooked through then remove from pan and set aside. If using a Foreman or other grill, start cooking chicken now per manufacturers instructions.
  2. Add garlic and onion and cook until onion is translucent. Add assorted veggies (if using frozen, you may add them this way) and stir fry until lightly cooked.
  3. Add rice and mix rice and veggies together. Add cut up chicken. Push rice, chicken and veggies to side of wok and add beaten eggs. Cook eggs until done, then mix them in with veggies, rice and chicken.
  4. Season to taste with soy sauce or Tamari and sesame oil, and top off with pine nuts and siracha if desired.
*Omit onion and garlic for a low FODMAP version. You may also add garlic oil to taste, and use a combo of your favorite low FODMAP vegetables {i.e. carrots, bell peppers, green beans, bok choy, etc.}

The great thing about this recipe, is that it will serve 4 hungry people, plus, if you have kids, you can pack the leftovers for their lunch the next day, or eat them yourself with pine nuts and spicy siracha doused on top!

Make it a meal: 

This is pretty much a one dish meal.  I like to serve with fruit of choice.  We enjoyed our fried rice with fresh pineapple.  Yum!

Enjoy, and I hope everyone has a wonderful week!

What kind of week have you had? What are your biggest challenges, if any, to getting a healthy dinner on the table? What are your favorite healthy, quick and easy meals for dinner???

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  1. Love a recipe for “those weeks” this is a good one that everyone will like. I do turkey meatloaf, meatballs and usually have them on hand tacos are another go to meal. Or, for the kids, always a noodle (soba, whole wheat for them) we can throw some pesto or tomato sauce with!

    • The Spicy RD says:

      Yes! Meatloaf and meatballs…I always forget about those, but my kids love them. We do ‘make your own” fish tacos quite a bit. It’s pretty much the only way my kids will eat fish.

  2. Looks great EA–I’ll have to try it! I’m making lentil soup tonight and that usually lasts me a while…

    P.S. I’m glad Ian’s OK:)

    • The Spicy RD says:

      Yes, definitely try it sometime MIchelle. Do you have a favorite lentil soup recipe? I’d love for you to share it 🙂 Ian’s doing a lot better now too!

  3. OK, so I need explicit instructions on preparing the rice part of this dish…help, oh wise one of cooking wisdom 🙂

    • I think that I just figured it out! First you have to steam/cook the rice and then fry it? I’ve never prepared “fried rice”…is that the answer?

      • The Spicy RD says:

        Hi Kim! If your making your own rice, yes, you need to cook it first as you normally would, then chill it (otherwise it all sticks together). If you use the Trader Joes rice, just add it straight from the freezer-no need to cook it ahead of time. Enjoy!

  4. Looks super yummy. I can totally relate to hectic weeknights. I’ll often cook up a veggie-filled pasta dish or pop something on the grill. Now that I only have one kid at home it’s easier, but when both boys were doing sports, it was nuts!


  1. […] And, if you want to check out some of our family favorite recipes with brown rice, you can try this or […]

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