If you’ve never made fried rice on your Blackstone before… you’re in for a treat. Our healthy Blackstone chicken fried rice is one of those recipes that’s way easier than it looks, it's super delicious, and totally customizable.
Why You’ll Love This Blackstone Griddle Chicken Fried Rice!
- Big Takeout Vibes, Healthier Twist – You get all the flavor, but with better-for-you ingredients and less grease.
- Easy to Make & Easy to Customize – Don’t have chicken? Use shrimp or steak. Want more veggies? Toss 'em in. We start with frozen vegetables to make this even easier!
- High in Protein – Between the chicken and eggs, each serving is packed with over 30g of lean protein and 408 calories per serving.
- Perfect for Meal Prep – Make a batch, portion it out, and you’ve got lunch or dinner handled for days.
We’re using simple ingredients like leftover rice, frozen vegetables, and diced chicken breast—but once everything hits the griddle, it gets that golden, slightly crispy texture that makes it taste better than takeout. And the best part? It’s ready in about 30 minutes!
Whether you’re cooking a healthy dinner for the family or prepping lunches for the week (like we love to do!), this one’s a staple. Using a If you need more weeknight healthy dinner inspiration, you'll love our list of 100 Blackstone beginner recipes.
We love making chicken fried rice for easy weeknights! For variety, we think you'll like our Instant Pot chicken fried rice and low carb cauliflower fried rice for a lighter recipe.
Ingredients You’ll Need
We’re keeping things simple here—just a few fridge and freezer staples:
- Chicken Breast – Diced small for quick cooking. Chicken thighs also work if you'd rather use that.
- Cold Cooked Rice – Leftover rice is key! It crisps up beautifully and won’t get mushy. Brown rice or cauliflower rice work too.
- Frozen Peas and Carrots – No need to chop anything. Just grab a bag from the freezer.
- Eggs – Adds protein and that classic fried rice texture.
- Garlic + Green Onions – Big flavor with very little effort.
- Sesame Oil – Gives it that “yep, this tastes like real fried rice” flavor. Don’t skip it!
- Soy Sauce – Use low sodium if you’re watching salt, or sub with tamari or coconut aminos for gluten-free.
- Avocado or Vegetable Oil – For cooking everything on the griddle.
- Black Pepper – And maybe a pinch of red pepper flakes if you like some heat.
How to Make Chicken Fried Rice on the Blackstone
Step 1: Preheat your griddle to medium (around 350°F). While it’s heating up, make sure your ingredients are prepped and ready to go—this comes together fast!
Step 2: Add oil and the diced chicken to the griddle. Cook until the chicken is browned and cooked through (about 4–5 minutes), then slide it off to the cooler side.
Step 3: Add your frozen veggies, garlic, and green onions. Sauté until heated through.
Step 4: Move the veggies over and crack the eggs onto the hot side. Scramble them up, then mix with the veggies.
Step 5: Add your cold rice, drizzle on sesame oil and soy sauce, and season with pepper. Sauté until the rice starts to crisp and everything smells amazing.
Step 6: Mix it all together—chicken, veggies, eggs, rice. Give it a taste and adjust seasoning if needed. Then dig in!
Tips for Healthier Fried Rice
- Make it Macro-Friendly: The recipe already has 30 grams of protein per serving, but you can use extra chicken or an extra egg to bump up the protein. Or mix in shrimp!
- Lower Carb Option: Cauliflower rice works surprisingly well here—just sauté a little longer to get rid of extra moisture.
- Add More Veggies: Bell peppers, zucchini, broccoli… whatever’s in the fridge.
- Make It a Bowl: I love serving this over a pile of shredded cabbage or with a side of grilled veggies.
Easy Variations
- Shrimp Fried Rice – Swap the chicken for peeled shrimp and cut the cook time in half.
- Spicy Version – Add sriracha, chili flakes, or a drizzle of chili oil.
- Pineapple Fried Rice – Toss in some chopped pineapple and diced ham for a sweet and savory combo.
- Vegetarian – Skip the chicken and eggs, and use tofu or edamame instead.
Meal Prep & Storage Tips
- To Store: Keep in airtight containers in the fridge for up to 4 days.
- To Freeze: Freeze in meal-sized portions for up to 3 months.
- To Reheat: Toss back on the griddle for a few minutes, reheat smaller portions in a skillet on the stovetop, or use the microwave if you’re short on time.
Flat Top Griddle FAQs
What rice is best for Blackstone fried rice?
Day-old jasmine or basmati rice works great. Cold rice gives you the best texture and prevents everything from turning mushy.
Can I make this low carb?
Absolutely—use cauliflower rice to save 30 grams of carbs per serving and skip the peas and carrots if you're keeping it super low carb. Other low carb veggie swaps are mushrooms, diced bell peppers, and diced broccoli.
What can I serve on the side?
As written, our flat top griddle chicken fried recipe is macro friendly and a one dish meal. It's great paired with a simple vegetable side dish like:
- An Asian coleslaw
- Marinated cucumber salad
- A simple green side salad
- Roasted vegetables
- Our popular 15 minute egg drop soup
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Recipe
Healthy Chicken Fried Rice (Blackstone or Flat Top Griddle Recipe)
Ingredients
- 1 lb boneless skinless chicken breast diced small
- 2 tablespoon avocado oil or vegetable oil, divided
- 3 cups cold cooked white rice day-old is best
- 1 cup frozen peas and carrots
- 2 large eggs beaten
- 2 green onions sliced
- 2 cloves garlic minced
- 1 tablespoon sesame oil
- 2 tablespoon soy sauce (or more to taste) or tamari / coconut aminos to taste
- ¼ teaspoon black pepper plus red pepper flakes if you like heat
Instructions
- Heat your Blackstone griddle to medium (around 350°F).
- Add 1 tablespoon oil to the griddle. Sauté diced chicken until cooked through (about 4–5 minutes). Push to the cooler side.
- Add remaining oil, then toss on the frozen peas and carrots, garlic, and green onions. Sauté 2–3 minutes until hot.
- Push veggies aside, pour eggs onto the hot side, scramble until cooked, then mix with veggies.
- Add rice, drizzle with sesame oil and soy sauce, and season with black pepper. Sauté 3–4 minutes, stirring frequently, until rice is slightly crispy and heated through.
- Mix chicken, veggies, eggs, and rice together on the griddle. Taste and adjust seasoning as needed. Serve hot!
Notes
- Low Carb Option: Swap the white rice for cauliflower rice to cut the carbs significantly (like 30g per serving!) You’ll want to sauté it a few minutes longer to cook off excess moisture so it doesn’t turn soggy. Frozen or fresh riced cauliflower both work—just make sure to pat it dry if it’s extra wet.
- Higher Protein: Add an extra egg or use more chicken breast to increase the protein per serving.
- Gluten Free: Use tamari or coconut aminos in place of soy sauce to keep it gluten-free.
- Make it a Meal Prep Bowl: Add extra sautéed veggies like broccoli, zucchini, or cabbage to bulk it up without adding many carbs.
- No Griddle? You can make this in a large skillet or wok on the stovetop if you don’t have a Blackstone—just cook everything in batches for the best texture.
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