Feed Zone Recipe: Chicken Fried Rice

Give this tasty post-race or post-workout meal a try!

Dr. Allen Lim is a sports physiologist who has worked with the biggest riders in professional cycling. One of his most influential contributions to the sport has been changing how the traditionally pasta-fueled peloton thinks about food.

Lim and professional chef Biju Thomas tested hundreds of recipes with Tour de France cyclists to find out what worked: what was easy to make, delicious to eat, and friendly to high performance. They share their favorite dishes in The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, now available from VeloPress.

As we near the fall marathon season, Competitor is pleased to release some favorite recipes to help you fuel your morning runs, recover from each workout, and fuel up for tomorrow. Check back every Tuesday for a new healthy, delicious and useful recipe. 

Servings: 2

Time: 10-15 minutes

This recipe is exactly as Allen presented it to his class in the third grade and exactly as he serves it to athletes at training camps, races, or impromptu dinners at his place in Boulder, Colorado.


TIME: 10–15 minutes

1 tablespoon minced garlic (about 2 cloves)

2–3 green onions, diced or thinly sliced

3 eggs

2 tablespoons low-sodium soy sauce

2 cups cooked rice

1 cup cooked boneless chicken thighs (2–3 pieces)

1 cup frozen peas and corn


Sriracha sauce

sesame oil

  1. Bring a lightly oiled sauté pan to mediumhigh heat. Add the garlic and green onions and sauté for about 1 minute.
  2. In a small bowl, beat the eggs and soy sauce vigorously and pour into the hot pan. The pan should be hot enough to cause the eggs to fluff. Stir the eggs to cook them quickly.
  3. Add the rice and cooked chicken thighs and fry the mixture for 5–6 minutes.
  4. Add the peas and corn and cook until the vegetables heat through and are vibrant in color.

Season to taste with salt, Sriracha sauce, and additional soy sauce or sesame oil.

PER SERVING: Energy 605 cal • Fat 17 g • Sodium 727 mg • Carbs 68 g • Fiber 4 g • Protein 39 g

VIDEO: Allen Lim demonstrates how to whip up Chicken Fried Rice

This recipe from The Feed Zone Cookbook used with permission of VeloPress. The Feed Zone Cookbook features 160 athlete-friendly recipes that are simple, delicious, and ready to go. For more sample recipes, please visit