Is quinoa fried rice actually healthy?

Yes. Quinoa is a complete protein with more fiber than white rice, and because you’re cooking it at home you control the oil and the salt. With the chicken and eggs, this is a genuinely high-protein meal.

Can I make quinoa fried rice ahead?

Absolutely. It’s one of the best meal-prep dinners I make. Cook the whole thing, portion it out, and it reheats beautifully for up to 4 days. Honestly, the flavor is even better the next day.

Why is my quinoa fried rice mushy?

The quinoa was too wet. Cook it slightly dry, and let it fry undisturbed in a hot pan instead of stirring constantly. A crowded pan also steams the grains, so use a large skillet and don’t pile it in.

Can I make this without chicken?

Definitely. Leave the chicken out for a veggie version and add extra vegetables, edamame, or tofu. It still works great as a side dish or a bowl base this way.

Quinoa Fried Rice with Garlic Butter Chicken (High-Protein)

Name: Quinoa Fried Rice with Garlic Butter Chicken (High-Protein)
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Asian-Inspired
Ingredients: 2 tablespoons butter, room temperature; 1 teaspoon garlic, minced; 1 box quinoa, cooked slightly dry; 1 tablespoon sesame oil; 1 tablespoon neutral high-heat oil; 1 small onion, chopped; 1 carrot, minced; 2 eggs; 1–2 tablespoons tamari (gluten-free soy sauce); 1 tablespoon garlic butter (from above); 1 package (about 1 lb) chicken breast, cut into bite-size pieces; Salt and pepper, to taste; 2 tablespoons neutral high-heat oil; 2 tablespoons tamari; 1 tablespoon garlic butter (from above); Scallions, sliced; Sesame seeds

Description

High-protein quinoa fried rice with garlic butter chicken — gluten-free and better than takeout. Quinoa stands in for rice and fries up golden, the chicken is seared and glazed in garlic butter, and it all comes together in about 30 minutes.

Ingredients

Scale

For the garlic butter

2 tablespoons butter, room temperature
1 teaspoon garlic, minced

For the quinoa fried rice

1 box quinoa, cooked slightly dry
1 tablespoon sesame oil
1 tablespoon neutral high-heat oil
1 small onion, chopped
1 carrot, minced
2 eggs
1-2 tablespoons tamari (gluten-free soy sauce)
1 tablespoon garlic butter (from above)

For the chicken

1 package (about 1 lb) chicken breast, cut into bite-size pieces
Salt and pepper, to taste
2 tablespoons neutral high-heat oil
2 tablespoons tamari
1 tablespoon garlic butter (from above)

To finish

Scallions, sliced
Sesame seeds

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Instructions

Cook 1 box quinoa per the package directions, keeping it slightly dry. Set aside.
In a small bowl, mash 2 tablespoons room-temp butter with 1 teaspoon minced garlic. Reserve.
Heat 1 tablespoon sesame oil and 1 tablespoon neutral oil in a large pan over medium heat.
Add the chopped onion and minced carrot. Cook 4–5 minutes, until softened.
Push the vegetables to one side of the pan. Crack in 2 eggs and scramble them.
Stir the eggs into the vegetables.
Add the cooked quinoa. Fry for 1 minute.
Add 1–2 tablespoons tamari. Cook 1 minute more.
Stir in 1 tablespoon garlic butter. Keep warm on low heat.
In a second pan, heat 2 tablespoons high-heat oil over medium-high.
Season the bite-size chicken with salt and pepper. Add to the pan.
Cook 5–6 minutes, until browned and cooked through.
Add 2 tablespoons tamari and 1 tablespoon garlic butter to the chicken. Toss to coat.
Stir the chicken into the quinoa fried rice.
Top with scallions and sesame seeds. Serve.

Notes

Cook the quinoa slightly dry and let it fry undisturbed so it crisps up golden instead of turning mushy.

Make it veggie: leave out the chicken and add extra carrot, peas, edamame, or mushrooms.

Add heat: stir in a spoonful of kimchi or a little miso.

Bowl base: use it as the base for a hibachi-style bowl with your protein and a drizzle of sauce.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Dinner
Method: Frying
Cuisine: Asian-Inspired