Healthy Gluten-Free Chicken Fried Rice with Kale & Carrots

Looking for a nutritious, flavorful, and easy-to-make meal? This Healthy Gluten-Free Chicken Fried Rice with Kale & Carrots hits ALL the marks. It is so comforting and delicious, and it’s perfect for the whole family (or a fun recipe for a date night at home!) Made with wholesome brown rice, tender chicken breast, nutrient-packed kale, and sweet chopped carrots, it’s a delicious twist on classic fried rice — completely gluten-free and customizable to your taste.

Whether you’re meal prepping for the week or cooking up a quick dinner, this recipe is your new go-to for balanced, satisfying comfort food that’s better than takeout.

Im sure everyone has had those moments… when you’re absolutely craving Chinese takeout… but your wallet and your body are both like, “Please don’t”?

This recipe was born from one of those nights — and now it’s a total staple in our kitchen. My husband and I are obsessed. It gives us all the bold, cozy, takeout-style flavor we love, minus the mystery ingredients and delivery fees. This makes sense for us in the business of life, and the priciness of New York! We look forward to this version just as much as the real thing!

There’s just something so satisfying about making a healthier spin on a favorite comfort food — and knowing EXACTLY what’s going into it. This is always such a big deal for me with my husband having celiac disease. When we cook at home, I have the complete comfort knowing that everything I am preparing and the cooking station I am using is 100% gluten-free!

This recipe is a plus because it’s so easy to throw together with pantry staples and a few fresh veggies. Whether it’s a busy weeknight or a weekend “fakeout takeout” situation, this dish delivers every time.

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Instructions

Prepping your ingredients before cooking makes everything smoother! Dice the chicken, chop the veggies, mince the garlic, and beat the eggs ahead of time.

1. Cook the chicken:

Heat 1 tablespoon olive or avocado oil in a large skillet or wok over medium heat. Season whole chicken breasts with salt and pepper. Cook 6–8 minutes per side until fully cooked. Remove from pan, let rest, then dice into bite-sized pieces. Set aside.

2. Scramble the eggs:

In the same pan, pour in beaten eggs. Scramble gently until just cooked. Remove and set aside with chicken.

3. Sauté the veggies:

Add a little more oil or plant-based butter. Sauté minced garlic, chopped carrots, and kale for 3–5 minutes until carrots and kale softens.

4. Add the rice:

Stir in chilled brown rice (day-old rice is best—see notes). Spread evenly and press down lightly. Let cook undisturbed 1–2 minutes to crisp up, then stir.

5. Combine:

Return chicken and eggs to pan. Drizzle tamari and toss to coat everything evenly. Heat through.

6. Taste & serve:

Adjust seasoning with tamari, salt, and pepper as desired. Garnish with green onions or sesame seeds if using. Serve warm.

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Tips & Notes

Use day-old rice for best texture. Chilled, leftover rice fries up firmer and less mushy. If you must use fresh rice, DON’T worry! It will still taste good ,but may lack that crispy edge.
Brown Rice is naturally gluten-free, but it is a good idea to ALWAYS check the label to make sure there is no cross contamination in facility it was packaged! I feel most comfortable using a certified gluten-free brown rice!

Tamari is the recipe’s gluten-free soy sauce substitute — ALWAYS check the label for certification if gluten sensitivity is a concern.

For a touch of sweetness, swap some or all of the tamari with gluten-free teriyaki sauce. It adds depth and a delicious sweet-savory balance. (But I recommend using a little bit of both!)

ALSO: YOU CAN ALWAYS ADD MORE TAMARI SAUCE, BUT YOU CAN’T TAKE IT AWAY! So if you are salt sensitive, start with less and you can gradually add a little more until it tastes right for your flavor palette!

Plant-based butter enhances flavor and browns the veggies nicely. Use instead of or along with oil.

Great veggie swaps or additions:
- Broccoli florets (cut small for quick cooking)
- Fresh or frozen peas
- Bell peppers, snap peas, or zucchini
Finish with a drizzle of toasted sesame oil for extra aroma and flavor.
Stores well in an airtight container in the fridge for up to 4 days — perfect for meal prep.

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Vegan Option

Want a plant-based version? Here’s how to switch it up:

• Replace chicken breasts with firm tofu or tempeh, pressed and cubed. Pan-fry until golden.

• Swap eggs for scrambled tofu or chickpea flour scramble, or omit entirely.

The rest stays the same, giving you a hearty, satisfying vegan fried rice packed with flavor and nutrition.

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Nutrition Facts (based on 4 servings)

Calories:350
Protein: 30 grams
Carbs: 40 grams
Fat: 8 grams
Fiber: 5 grams
Sugar: 4 grams
Sodium: 600 mg (depends on tamari amount)
** NOTE: Values will vary based on brands and exact ingredients, this is my own estimate**