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REAL Thai Fried Rice

January 25, 2018

Thai Fried Rice is an easy meal to cook and very macro-balanced (good proportions of carbs, protein & fats).

This is an especially handy recipe for training days. 

White rice is an awesome carb source for the athletic population as it’s basically pure starch, without the anti-nutrients & potential food sensitivities of other carbs sources. 

And unlike brown rice it’s quick digesting so it will get put to immediate use for replenishing glycogen that’s been depleted through hard and high volume training. 

I made this with chicken but you can use any protein you want – or make it meat free with tofu. 

This is real Thai Chicken Fried Rice, just how it's made in Thailand! The scrambling of the egg in the wok with the chicken pushed to the side is a classic Thai method. 

Serve it with wedges of tomato and slices of cucumber for a truly authentic experience. 


* 2 tbsp peanut oil

* 2 large garlic cloves, finely chopped

* 1/2 onion, diced (brown, white or yellow)

* 220g chicken breast, thinly sliced

* 3 spring onion stalks, cut into 1.5 "/4 cm pieces

* 3 eggs, lightly beaten

* 3 cups cooked jasmine rice, cooled down (very important - preferably refrigerated overnight

* 1 1/2 tbsp fish sauce + 1 1/2 tbsp oyster sauce

* Salt and black pepper

* Chilli if desired

To serve: 

* Tomato wedges

* Cucumber slices

* Fresh coriander


1. Heat oil in a large wok over medium high heat.

2. Add garlic and stir fry for 20 seconds.

3. Add onion and stir fry for 1 minute.

4. Add chicken and spring onions and stir fry for until the chicken just is cooked and browned

5. Push the chicken to the side and pour the egg into the middle. Scramble it quickly - about 30 seconds.

6. Add the rice and Sauce. Stir fry for 2 minutes or so to heat the rice and coat all the rice with the Sauce.

7. Serve immediately, garnished with fresh cilantro/coriander with tomato and cucumbers on the side. .

Cooking notes:

1. You can substitute with any protein you want, or even tofu.

2. It's best to use rice refrigerated overnight because the grains dry out, making them ideal for stir frying to make fried rice. Freshly cooked rice is moist and sticky so it is more difficult to stir fry.

Nutritional information (per serving):

*Makes 3 servings

Calories: 450

Fat: 14g

Carbs: 50g

Protein: 31g



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