Chicken Fried Rice Meal Prep with Brown Rice
This one-pan chicken fried rice is built for meal prep, coming together in about 30 minutes and storing well for busy weeks. It keeps 4–5 days in the fridge or up to 2 months in the freezer, reheating beautifully with a quick microwave or skillet warm-up. Ideal for families, office lunches, and anyone batch cooking healthier takeout-style meals at home.
Equipment
- Large skillet or wok
- wooden spoon
- 5 glass meal prep containers or 2-compartment meal prep containers
- Sheet pan (for cooling rice)
- Labels or painter's tape and marker
Ingredients
- 4 cups cooked brown rice day-old, refrigerated overnight for best texture
- 1 pound boneless skinless chicken breast cut into small bite-sized pieces
- 2 tablespoons sesame oil (or olive oil) divided; use part for cooking and a light drizzle at the end
- 1/2 cup onion diced
- 1 red or green bell pepper chopped
- 1 cup frozen peas and carrots mix
- 1 clove garlic finely minced
- 3 tablespoons low-sodium soy sauce
- Salt and freshly ground black pepper to taste
Instructions
- Heat 1 tablespoon oil in a large skillet or wok over high heat until shimmering; add chicken pieces in a single layer.
- Cook chicken without stirring for 2 minutes, then stir and cook 2–3 minutes more until golden and cooked through; remove to a plate.
- Add remaining oil to the same pan; add diced onion and bell pepper and cook about 3 minutes until softened.
- Add minced garlic and stir constantly for 30 seconds until fragrant.
- Add day-old brown rice, breaking up clumps; press rice against the hot pan briefly to develop some toasted edges.
- Return cooked chicken to the pan, add frozen vegetables and low-sodium soy sauce, and toss everything together for about 2 minutes.
- Remove from heat and drizzle a little sesame oil; toss one final time. Season with salt and pepper to taste.
- Spread the fried rice on a sheet pan and cool completely for about 30 minutes.
- Portion into 5 meal prep containers, seal, label with the date, and refrigerate up to 5 days.
Notes
- Storage: Refrigerate in airtight containers for 4–5 days. Freeze up to 2 months in individual portions; cool fully before freezing. Thaw overnight in the fridge (avoid countertop thawing).
- Reheating (microwave): Cover and heat 90 seconds, stir, then heat to desired temperature; add a splash of water around the edges to revive rice.
- Reheating (skillet): Cook over medium-high heat for about 3 minutes, stirring often; add a tiny drizzle of sesame oil at the end for aroma.
- Meal prep timing: Cook rice the day before and refrigerate uncovered to dry out. Cool the finished fried rice completely before sealing to prevent condensation and soggy texture.
- Portioning tips: Use 2-compartment containers for kids or separate add-ins; label with the prep date for easy rotation.
- Variations: Swap chicken thighs for richer flavor, fold in a soft-scrambled egg at the end, or increase vegetables to reduce carbs.