Q1: Can I use a regular skillet instead of a wok, and will it affect the cooking process?

Yes, you can definitely use a large skillet as listed in the Equipment section as an alternative to a wok. The key is to use the largest skillet you have to ensure there's enough surface area for the rice to fry properly rather than steam. A 12-inch or larger skillet works best for this recipe with 4 cups of cooked rice. You may need to stir-fry in batches if your skillet is smaller to maintain the high heat necessary for achieving that characteristic fried rice texture and preventing the ingredients from becoming soggy.

Q2: What if I can't find tamari sauce - can I use regular soy sauce instead?

Since this is specifically a gluten-free recipe, you should not substitute regular soy sauce as it contains wheat and gluten. Tamari is a gluten-free alternative to soy sauce that's essential for maintaining the gluten-free integrity of this dish. If you cannot find tamari, look for other gluten-free soy sauce brands (often labeled as 'gluten-free soy sauce') or coconut aminos as an alternative. The recipe calls for 3 tablespoons of tamari in Step 8, so make sure whatever substitute you choose is certified gluten-free if you're cooking for someone with celiac disease or gluten sensitivity.

Q3: Why does the recipe require refrigerating the rice for at least 1 hour in Step 1, and can I skip this step?

Refrigerating freshly cooked rice for at least 1 hour is crucial for achieving the proper texture in fried rice and should not be skipped. Cold, dried-out rice has less moisture, which prevents it from becoming mushy or clumping together when stir-fried at high heat in Step 7. The refrigeration process firms up the rice grains and allows them to separate easily, creating that characteristic light and fluffy texture with slightly crispy edges. If you're short on time, you can use day-old rice from the refrigerator, which is actually ideal for this recipe. Spread the rice on a baking sheet as instructed to ensure it dries evenly and break up clumps before cooking.

Q4: How can I tell when the chicken is properly cooked through in Step 3, and what should I do if it's browning too quickly?

In Step 3, the chicken should be golden brown on the outside and reach an internal temperature of 165°F (75°C) to be safely cooked through, which typically takes 5-6 minutes as stated. You can cut into a larger piece to check that there's no pink remaining and the juices run clear. If the chicken is browning too quickly on the outside but isn't cooked through, reduce the heat to medium-high and continue cooking, or cut your chicken into smaller, more uniform pieces before cooking to ensure even cooking. Since you're using high heat throughout this recipe, make sure your wok or skillet is properly preheated but not smoking excessively, which can cause burning rather than proper browning.

Gluten-Free Chicken Fried Rice

This Gluten-Free Chicken Fried Rice brings all the flavors of your favorite takeout right to your home kitchen, with the confidence that it's completely safe for gluten-free diets. By swapping traditional soy sauce for gluten-free tamari, you get that same rich, umami-packed flavor without any wheat-based ingredients. The secret to perfect fried rice lies in using day-old rice that's been refrigerated, which creates those distinct, separate grains that absorb the sauce beautifully without becoming mushy.

This one-pan wonder combines tender pieces of chicken, colorful vegetables, and fluffy rice all tossed together in a hot wok or skillet. The high heat creates those coveted crispy edges while the tamari, sesame oil, and aromatics infuse every grain with incredible flavor. It's a complete meal that comes together in under 30 minutes, making it perfect for busy weeknights when you're craving something satisfying and wholesome.

Fried rice has its origins in Chinese cuisine, where it was traditionally a way to use up leftover rice and vegetables. This gluten-free version honors that tradition while making it accessible to those avoiding gluten. The beauty of this dish is its versatility—you can easily customize it with your favorite vegetables or protein, making it a recipe you'll return to again and again. Plus, it's often more budget-friendly and healthier than ordering takeout, with no hidden ingredients or cross-contamination concerns.

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

27 minutes

None servings

425 calories

Fat 14.00g

Carbs 48.00g

Protein 28.00g

Ingredients

4 cups	cooked white rice, cold, preferably day-old
1 lb	boneless skinless chicken breast, diced into 1/2-inch pieces
3 tbsp	gluten-free tamari sauce
3 tbsp	vegetable oil, divided
3 large	eggs, beaten
1 cup	frozen peas and carrots, thawed
3 cloves	garlic, minced
1 tbsp	fresh ginger, minced
4 stalks	green onions, sliced, white and green parts separated
1 tsp	sesame oil
1/2 tsp	salt
1/4 tsp	black pepper
1 tbsp	sesame seeds, for garnish (optional)

Equipment

Mixing bowl

Cutting board

Baking sheet

chef's knife

measuring cups and spoons

large wok or large skillet

spatula or wooden spoon

plate for cooked ingredients

16:8 Diet

This complete meal is ideal for the 16:8 eating window, providing substantial protein, complex carbohydrates, and vegetables in one dish to help meet daily nutritional needs within the compressed timeframe while promoting fullness.

80/20 Diet

This recipe fits the 80/20 approach with nutrient-dense whole foods like chicken, eggs, and vegetables comprising the majority of ingredients, while allowing for the convenience and satisfaction of a complete one-pan meal.

Clean Eating

This fried rice exemplifies clean eating with whole, recognizable ingredients including fresh vegetables, lean chicken, eggs, and white rice, avoiding artificial additives and processed foods while using simple, wholesome components.

Flexible Dieting

This fried rice fits flexible dieting principles with its balanced macronutrient profile and whole food ingredients, demonstrating how traditional comfort foods can be part of a sustainable eating approach when made with quality ingredients and proper portions.

Flexitarian Diet

This dish fits the Flexitarian approach by incorporating vegetables and whole grains as substantial components alongside a moderate portion of chicken, demonstrating how to create balanced meals with both plant and animal ingredients.

Gluten-Free Diet

This recipe is completely gluten-free by using gluten-free tamari instead of traditional soy sauce and naturally gluten-free ingredients like rice, chicken, eggs, and vegetables, making it safe for those with celiac disease or gluten sensitivity.

High-Protein Diet

With a full pound of chicken breast plus eggs, this fried rice delivers substantial protein (approximately 30-35g per serving) to support muscle maintenance and satiety, making it excellent for high-protein dietary goals.

IIFYM (If It Fits Your Macros)

This balanced one-pan meal provides clear portions of protein from chicken and eggs, carbohydrates from rice, and healthy fats from oils, making it easy to track and fit into personalized macro targets for flexible dieting.

Intermittent Fasting

This nutrient-dense fried rice is ideal for intermittent fasting eating windows, providing balanced macronutrients with lean protein from chicken, complex carbohydrates from rice, and vegetables to support satiety and stable energy throughout fasting periods.

Intuitive Eating

This satisfying fried rice honors Intuitive Eating principles by providing both pleasure and nourishment through flavorful ingredients, varied textures, and a complete meal that respects hunger and satisfaction without restriction or guilt.

Macro Diet

Perfect for macro tracking, this recipe offers a balanced combination of lean protein (chicken and eggs), complex carbohydrates (rice), and controlled fats, with clearly measured ingredients that make calculating macronutrient ratios straightforward.

Mindful Eating

This recipe supports mindful eating with its variety of colors, textures, and aromas—from tender chicken to crispy vegetables and fluffy rice—encouraging sensory awareness and conscious enjoyment of each component.

Weight Watchers

This recipe aligns with Weight Watchers principles by featuring lean chicken breast, plenty of vegetables, and minimal added fats, creating a satisfying meal that emphasizes whole food ingredients without heavy creams or excessive oils.

Instructions

If using freshly cooked rice, spread it on a baking sheet and refrigerate for at least 1 hour to dry out. Break up any clumps of cold rice with your hands so the grains are separated.

Season the diced chicken with salt and pepper. Heat 1 tablespoon of vegetable oil in a large wok or skillet over high heat until shimmering.

1 min

6 min

Add the chicken to the hot wok and cook, stirring occasionally, until golden brown and cooked through, about 5-6 minutes. Transfer chicken to a plate and set aside.

2 min

Add 1 tablespoon of oil to the same wok. Pour in the beaten eggs and scramble them, breaking into small pieces with a spatula, about 1-2 minutes. Transfer eggs to the plate with the chicken.

1 min

Add 1 tablespoon of sesame oil to the same wok. Add the minced garlic, ginger, and white parts of the green onions. Stir-fry for 30 seconds until fragrant.

2 min

Add the thawed peas and carrots to the wok and stir-fry for 1-2 minutes until heated through.

3 min

Add the cold rice to the wok, breaking up any remaining clumps. Stir-fry for 2-3 minutes, tossing constantly to heat the rice and coat it with the aromatics.

2 min

Return the cooked chicken and scrambled eggs to the wok. Pour the tamari sauce and sesame oil over everything. Toss well to combine and cook for 1-2 minutes until everything is heated through and well mixed.

Remove from heat and stir in the green parts of the sliced green onions. Taste and adjust seasoning with additional tamari or salt if needed.

Serve immediately, garnished with sesame seeds if desired. Enjoy your homemade gluten-free fried rice!

Gluten-Free Chicken Fried Rice

Nutrition

Ingredients

Equipment

On Diet

16:8 Diet

80/20 Diet

Clean Eating

Flexible Dieting

Flexitarian Diet

Gluten-Free Diet

High-Protein Diet

IIFYM (If It Fits Your Macros)

Intermittent Fasting

Intuitive Eating

Macro Diet

Mindful Eating

Weight Watchers

Instructions

Frequently Asked Questions

Q1: Can I use a regular skillet instead of a wok, and will it affect the cooking process?

Q2: What if I can't find tamari sauce - can I use regular soy sauce instead?

Q3: Why does the recipe require refrigerating the rice for at least 1 hour in Step 1, and can I skip this step?

Q4: How can I tell when the chicken is properly cooked through in Step 3, and what should I do if it's browning too quickly?