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the best blackstone chicken fried rice with vegetables in a gray serving bowl close up image

Healthy Chicken Fried Rice (Blackstone or Flat Top Griddle Recipe)

Jenni Cole
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Calories 408 kcal

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.

Nutrition

Serving: 1servingCalories: 408kcalCarbohydrates: 38gProtein: 31gFat: 11g
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