Fit Chicken Nasi Goreng – Indonesian Brown Rice Protein Bowl

Name: Fit Chicken Nasi Goreng – Indonesian Brown Rice Protein Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2
Cuisine: Indonesian
Ingredients: 1 cup cooked brown rice (for 2 servings); 200 g skinless chicken breast, diced; 2 eggs, lightly beaten; 1 carrot, finely diced; 100 g fresh or frozen peas; 3 spring onions, chopped; 2 cloves garlic, finely minced; 2 tbsp low-sodium soy sauce; 1 tbsp kecap manis (sweet soy sauce); 1 tbsp olive oil

A high-protein Indonesian classic lightened with brown rice and plenty of veg. A filling, balanced meal made with minimal oil.

Total: 35 min
Servings: 2 servings
Difficulty: Medium
Calories · per serving: 460 kcal

Written by

Ecem Akkaba · Dietitian

Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.

Updated: July 25, 2026

In short

Fit Chicken Nasi Goreng – Indonesian Brown Rice Protein Bowl contains 460 calories per serving: 38 g protein, 48 g carbohydrate and 13 g fat. It takes 35 minutes in total and makes 2 servings.

About this recipe

This fit chicken nasi goreng lightens the traditional dish with brown rice and lean chicken breast. With plenty of vegetables and low-sodium sauces, it offers a flavourful yet balanced, low-calorie option.

Method

1
Heat the olive oil in a large pan or wok over medium-high heat. Add the diced chicken and stir-fry for 5-6 minutes until cooked, then set aside.
2
Pour the beaten eggs into the same pan, scramble until just set, and set aside with the chicken.
3
Add the garlic and carrot and stir-fry for 2-3 minutes until the carrot softens slightly.
4
Add the cooked brown rice and toast for 2 minutes, breaking up any clumps.
5
Add the soy sauce and kecap manis and toss everything together well.
6
Return the chicken, eggs, peas and most of the spring onions, then stir for another 2 minutes to heat through.
7
Scatter the remaining spring onions on top and serve hot.

Tips

For the best texture, cook the rice a day ahead and chill it; cold rice won't turn mushy.
To cut calories further, reduce the oil and use a non-stick pan.
If you like heat, add a little sambal or chilli flakes when serving.

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