Soy Free Chicken Fried Rice (MSPI)

Soy Free Chicken Fried Rice is perfect for those with allergies or sensitivities to soy or following an MSPI Diet. The flavors do not disappoint! A great way to use up leftover rice.

Soy free chicken fried rice in a bowl

As I’ve mentioned here and here, when I was eating dairy free and soy free when nursing my second baby (MSPI Milk Soy Protein Intolerance diet), I had to completely revamp our meals. Several of the dairy free/soy free dinners were so good that they have stuck around as staples in our rotation. This Chicken Fried Rice is one of them.

You can serve it with soy sauce on the side if you don’t have a sensitivity to soy, or if there are members of the family that can tolerate it.  Bob usually puts soy sauce and Sriracha sauce on it.

Authentic fried rice is made from day-old rice. Since I usually serve the Spicy Honey Brushed Chicken Thighs with rice, I make a double batch so I have leftover rice for this recipe the next night.

I prefer chicken thighs for this recipe but have used chicken breasts before and they work too; it’s just a matter of personal preference.

Gluten Free Soy Free Chicken Fried Rice

This dish is gluten free, but if you serve it with soy sauce make sure to use gluten free soy sauce. It is also dairy free, so perfect for those following MSPI Diet.

Soy Free Chicken Fried Rice Pin

Looking for more MSPI Recipes?

Check out these other recipes that contain no dairy and no soy:
MSPI Spicy Honey Brushed Chicken Thighs
MSPI Brownies
MSPI Chocolate Chip Cookies

I also highly recommend the blog MSPI Mama. She has a Quick Start guide with recipes for those moms suddenly finding themselves having to avoid milk and soy and not knowing where to begin! The site hasn’t been updated in a long time, but all of the original recipes are there, and it’s a great resource that got me through those stressful first few weeks of having to revamp the way I cooked. 

soy free chicken fried rice

Soy Free Chicken Fried Rice (MSPI Friendly)

This Chicken Fried Rice is made without soy and is compliant with an MSPI diet. It is also gluten free.
5 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Chinese
Servings 4 or more


  • 2 tablespoons Canola oil (plus extra for cooking chicken)
  • 1 pound boneless, skinless chicken thighs
  • salt and pepper to taste
  • coarse salt
  • 3 large eggs
  • 2 teaspoons water
  • 4 green onions (thinly sliced)
  • 1 garlic clove (minced)
  • 3 tablespoons rice vinegar
  • 1 1/2 cups frozen peas (thawed)
  • 4 cups cooked rice (day-old leftover rice is best)


  • Drizzle Canola oil in a large nonstick skillet and heat over medium-high heat. Season chicken thighs with salt and pepper and place in pan "pretty" side down.  Cook until starting to brown and then flip to finish cooking completely. Remove chicken to a plate until cool enough to handle, shred, and set aside in a warm place.  Set pan aside for use in step 3.
  • In a smaller (medium-sized) nonstick skillet, heat 1 tablespoon oil over medium-low heat; swirl to coat pan. In a small bowl, lightly beat together eggs, 2 teaspoons water, and 1/4 teaspoon salt. Pour into pan; cook, pulling in egg from edge of pan, until set, about 2 minutes. If desired, carefully flip over for a few seconds. Transfer to a plate; when cool enough to handle, cut into strips.
  • In large skillet, heat remaining tablespoon oil over medium heat. Add scallions and garlic; cook until fragrant, about 1 minute. Add rice; season with salt to taste. Cook, stirring often, until very hot, about 5 minutes. Add vinegar, peas, eggs, and shredded chicken; cook until very hot, about 2 minutes.


Source: Adapted from Martha Stewart
You’re Gonna Bake It After All
Keyword asian, chicken, gluten free, main dish, MSPI, rice

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