One-Pot Chicken Un-Fried Rice is an easy, flavorful one-pot meal ready in about 40 minutes. It captures the familiar tastes of classic fried rice with less oil, less prep, and minimal cleanup.
What is “un-fried” rice? In this recipe, un-fried rice means steamed rice that delivers the savory, soy-forward flavors of fried rice without the need to have leftover rice or to stir-fry in a wok. It’s a relaxed, one-pot dinner—simple enough for weeknights and satisfying enough for leftovers.
You might already know my other one-pot dishes like Instant Pot Rosemary Lemon Chicken and Rice and One-Pot Indian Chicken Biryani. This version leans on the convenience of cooking everything together while keeping the final dish lighter by using less oil and opting for brown rice for extra fiber and sustained energy.
Traditional fried rice is usually made with leftover steamed white rice, quickly tossed in a hot skillet with aromatics, egg, soy sauce, and vegetables. It’s delicious, but not always practical when you don’t have leftover rice on hand or when you want a lower-fat option. This one-pot approach solves both concerns and still tastes like the classic.
This recipe uses brown rice (sprouted brown rice works well) for texture and a gentler effect on blood sugar. If you prefer white rice, you can swap it in—just reduce the cooking time and watch for when the liquid is absorbed and the chicken is cooked through.
Ingredients for Chicken Un-Fried Rice:
Brown rice: The base of the dish. Soaking it for at least 15 minutes (or several hours) helps with texture and shortens cooking time. Swap white rice if you prefer.
Avocado oil: Used to sauté the vegetables. It has a neutral flavor and high smoke point. Olive or coconut oil can be used as substitutes.
Onion, garlic, red bell pepper, carrots, peas: These vegetables add flavor, color, and texture. Green onions are a nice finishing touch if you like them.
Chicken broth: Cooks the rice and adds depth. Water can be used in a pinch but yields a milder taste.
Liquid aminos or soy sauce: The key seasoning that gives this dish its fried-rice character. Add to taste and be mindful of additional salt.
Boneless skinless chicken breasts: Cut into bite-size pieces and added partway through cooking so they stay tender. You can add them earlier for convenience, but they may be firmer.
How to Make Chicken Un-Fried Rice:
1. Soak 2 cups of brown rice in water for at least 15 minutes (ideally several hours, up to 24). Drain completely and set aside.
2. Heat 1 tablespoon avocado oil in a large, thick-bottomed pot over medium-high heat. Add 1/2 medium red onion (chopped), 1 chopped red bell pepper, 2 peeled and chopped carrots, and 5 cloves minced garlic. Sauté for about 3 minutes until fragrant.
3. Add the drained rice and 3 1/3 cups low-sodium chicken broth (or water). Cover and bring to a full boil, then reduce heat to a simmer and cook 10 minutes.
4. Stir in 1 pound chopped boneless skinless chicken breasts and 2 cups peas. Replace the lid and cook another 20 to 35 minutes, or until the rice is tender and the chicken is fully cooked. Cooking time will vary based on rice type and how long it soaked.
5. Taste and season with sea salt and/or 1/4 cup liquid aminos (or soy sauce) to preference. Mix gently to distribute seasoning.
6. Serve warm and enjoy. This recipe makes about 4 servings; double it if you want more leftovers.
Notes: Brown rice provides more fiber and stable energy, but white rice will work and will shorten the overall cook time. Liquid aminos and soy sauce are salty—adjust additional salt accordingly. If you like extra vegetables, add them early in the sauté step.
Chicken Un-Fried Rice
Ingredients
- 2 cups brown rice, soaked
- 1 tbsp avocado oil
- 1/2 medium red onion, chopped
- 1 red bell pepper, chopped
- 2 large carrots, peeled and chopped
- 5 cloves garlic, minced
- 3 1/3 cups low-sodium chicken broth or water
- 1/4 cup liquid aminos or soy sauce, to taste
- 2 cups peas
- 1 lb boneless skinless chicken breasts, chopped into bite-size pieces
Instructions
- Soak the brown rice in water for at least 15 minutes (ideally several hours). Drain and set aside.
- Heat the oil in a large, thick-bottomed pot over medium-high. Sauté the onion, bell pepper, carrots, and garlic for about 3 minutes.
- Add the rice and chicken broth. Cover, bring to a boil, then reduce to a simmer and cook 10 minutes.
- Stir in the chopped chicken and peas, cover, and cook another 20–35 minutes until rice is tender and chicken is cooked through.
- Season with sea salt and/or liquid aminos or soy sauce to taste. Serve and enjoy.
Nutrition
Serving: 1 of 4 — Calories: 634 kcal — Carbohydrates: 83 g — Protein: 49 g — Fat: 10 g — Fiber: 9 g — Sugar: 7 g
Nutrition information is an approximation.
If you try this recipe, feel free to double it for extra leftovers. Chicken + rice = always satisfying.
