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Keto Chicken Fried Rice

4.6 stars, average of 47 ratings

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This easy Chinese-inspired Chicken Fried Rice is the ultimate foolproof keto dinner recipe! You'll only need a few ingredients and less than 30 minutes to make it. Plus it's totally customizable and can be made vegetarian, pescatarian or lower-carb.

All You Need to Know About Palmini

If you're not familiar with palmini, it's a great low-carb ingredient made out of a natural plant known as hearts of palm. When sliced and cooked in the right way, it resembles rice or pasta and can be used to replace their high-carb alternatives. Hearts of palm can even be roasted just like potatoes or used to make creamy low-carb mash.

Palmini is very low in carbs and calories which makes it ideal for a healthy low-carb and keto diet, and more importantly — for fat loss! Half a can (113 g/ 4 oz) is the ideal serving size and it contains only 3 grams of net carbs and 30 calories per serving.

You can learn all about palmini in this post.

What Can I Use Instead of Palmini Rice?

If you don't have or can't find palmini rice, you can use the same amount of cauliflower rice or a combination of cauliflower rice and shirataki rice which can be prepared the same way as shirataki noodles.

Where to Buy Palmini

I bought my Palmini at Amazon UK and they seem to be stocking it in the US and Canada too. You may want to check other online health stores in case they have special offers if you buy in bulk. Amazon is convenient but it doesn't always have the best deals.

Do you live in the UK? This is where I get my Palmini from (no affiliation).

Can I Make Vegetarian Fried Rice?

Yes you can! If you want to make this low-carb recipe vegetarian friendly, simply skip the chicken and add 3 more eggs in the first step. For even more protein, add more eggs or simply use egg whites.

To make a pescatarian version, shrimp works as a great alternative to chicken! I made a version with shrimp here but you can simply swap the shrimp for chicken in this recipe.

Lower-Carb Keto Fried Rice

If you need to make a lower-carb version, simply skip the carrot and peas, and use chopped broccoli and bell peppers instead. You could also use less red onion, or use spring onion instead of red onion for a lower-carb option.

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Hands-on Overall

Serving size about 255 g/ 9 oz

Allergy information for Keto Chicken Fried Rice

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, about 255 g/ 9 oz)

Net carbs8.5 grams
Protein41.1 grams
Fat32.8 grams
Calories517 kcal
Calories from carbs 7%, protein 33%, fat 60%
Total carbs13.2 gramsFiber4.7 gramsSugars2.4 gramsSaturated fat5.4 gramsSodium1,602 mg(70% RDA)Magnesium58 mg(14% RDA)Potassium636 mg(32% EMR)

Ingredients (makes 2 servings)

  • 1 large egg
  • 3 tbsp virgin avocado oil, ghee or butter (45 ml)
  • sea salt and pepper, to taste
  • 4 skinless and boneless chicken thighs (330 g/ 12 oz)
  • 2 cloves garlic, minced
  • 1/2 small red onion, diced (30 g/ 1.1 oz)
  • 1 small carrot, diced
  • 1 can palmini rice, drained (225 g/ 8 oz)
  • 1/4 cup frozen green peas (36 g/ 1.3 oz)
  • 2 tbsp tamari sauce or coconut aminos (30 ml)
  • 1 tsp toasted sesame oil
  • Optional: chives or spring onion to serve

Instructions

  1. Crack the egg in a bowl and season with a pinch of salt and pepper. Whisk until combined. Melt a tablespoon of the avocado oil (or ghee) in a small saucepan. Add the egg and cook while stirring with a spatula, until scrambled. When done, set aside.
  2. Slice the chicken into small strips. Season with a pinch of salt and pepper. Heat a pan greased with another 1 tablespoon of avocado oil (or ghee) over a medium-high heat. Once hot, add the chicken and cook until browned from all sides and cooked through, for 8-10 minutes. Transfer to a bowl and set aside. Keto Chicken Fried Rice
  3. Mince the garlic, finely chop the onion and dice the carrot.
  4. Open the Palmini cans and drain the liquid by pouring the content of both cans in a colander. Rinse with water and set aside to drain. (See recipe tips for other options if you don't have palmini, or if you need a vegetarian or pescatarian version.) Keto Chicken Fried Rice
  5. Grease the skillet where you cooked the chicken with the remaining avocado oil (or ghee). Add the onion and cook on medium-high until fragrant and lightly browned, for 3 to 5 minutes. Add the garlic, peas and carrot. Cook for 5 to 8 minutes, stirring occasionally, until the carrot is tender.
  6. Add the drained palmini rice. Keto Chicken Fried Rice
  7. Add the tamari sauce (or coconut aminos), and add back the cooked chicken and the scrambled egg. Stir through to combine. Continue cooking until all of the ingredients are heated through, for 2 to 3 more minutes. The palmini rice is already cooked but you can cook it for longer if you prefer it even more tender. Keto Chicken Fried Rice
  8. Take off the heat and finish by drizzling the toasted sesame oil all over, and stir to combine. Optionally, serve with freshly chopped chives or spring onions. Eat warm or let it cool down and store in the fridge for up to 4 days. Keto Chicken Fried Rice

Ingredient nutritional breakdown (per serving, about 255 g/ 9 oz)

Net carbsProteinFatCalories
Egg, whole, fresh, raw (free-range or organic eggs)
0.2 g3.1 g2.4 g36 kcal
Avocado oil, extra virgin
0 g0 g21 g186 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g1 kcal
Chicken thighs (skinless, boneless, raw)
0 g33.4 g7 g206 kcal
Garlic, fresh
0.9 g0.2 g0 g4 kcal
Onion, red, fresh
1 g0.2 g0 g6 kcal
Carrot, fresh
1.7 g0.2 g0.1 g10 kcal
Rice (Palmini)
3 g1.5 g0 g30 kcal
Peas, edible-podded, frozen, unprepared
0.7 g0.5 g0.1 g8 kcal
Tamari sauce (gluten-free soy sauce)
0.9 g1.9 g0 g11 kcal
Sesame oil
0 g0 g2.3 g20 kcal
Total per serving, about 255 g/ 9 oz
8.5 g41.1 g32.8 g517 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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