Soy-Free Chicken Fried Rice

Fried rice is such a comfort food in our house, and a weeknight staple that we have made many versions of over the years.  This Soy-Free Chicken Fried Rice has the perfect balance of chicken, egg, and veggies, all while being allergy friendly!

The flavors and ingredient ratios of this recipe are specifically tailored to blend with the taste of the Coconut Aminos soy sauce-alternative.  Therefore, if you don’t have a soy allergy and want to try using a more traditional soy sauce, note that it will not be a 1:1 ratio.

That being said, you will not miss the soy sauce at all!  Even those without allergies love this dish.  It’s a fun and tasty way to mix things up!


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Main Supplies Needed:

  • Knife & Cutting Board
  • Garlic Press
  • A Medium Pot
  • A Medium Pan
  • Wok (or equivalent)

Servings: 4 Bowls

Ingredients:

  • 1 1/4 Cups (Dry) Long-Grain White Rice
  • 3 Tbsp Toasted Sesame Oil, divided
  • 2 Cloves Garlic, crushed
  • 1/2 + 1/2 Tsp Red Pepper Flakes, divided 
  • 1 1/4 lb Chicken Breast, cut into 1-2” pieces
  • 1 Tsp Kosher Salt
  • 4 Eggs, scrambled
  • 2 Peeled Carrots, diced
  • 1 Red Bell Pepper, chopped
  • 1/2 Yellow Onion, cut into thin strips    
  • 1/2 Cup + 3 Tbsp Coconut Aminos, divided 
  • Sea Salt, to taste
  • 1/4 Tsp Onion Powder
  • Chopped Green Onions, to garnish

Directions:

Rinse and cook the rice according to the package instructions, and set aside

While the rice is cooking, warm up 1 tbsp of the sesame oil in a pan on medium heat on the stove

Add the garlic and 1/2 tsp of the red pepper flakes, and cook together until the garlic lightly browns

Add the cut chicken and cook thoroughly along with the kosher salt

Once the chicken is cooked, turn off the heat and set aside

In a large wok, add in 1 tbsp of the oil along with the scrambled eggs

Turn on the heat to medium, and slowly cook the eggs, breaking them into bite-sized pieces

Once the eggs are cooked, but not overcooked, add in 1 more tbsp of oil along with the carrots, bell pepper, and onion

Add in the 3 tbsp of coconut aminos

Cook the veggies with the eggs until they soften, stirring regularly (the moisture will cook off, and the onions will become translucent)

Turn the heat down to low

Add in the cooked chicken pieces along with a pinch of sea salt and the other 1/2 tsp of red pepper flakes

Next add in the cooked rice, slowly adding in the other 1/2 cup of coconut aminos, mixing together until evenly coated 

Add another pinch of sea salt, as well as the onion powder, stirring in evenly

Turn off the heat

Top each serving with a generous garnish of green onions

Serve with extra sea salt available 

Enjoy!

[Store leftovers sealed in the refrigerator.]

Honey Mustard Chicken Sandwiches

Seasoned breaded chicken strips, honey mustard tang, and smokey gouda cheese; these Honey Mustard Chicken Sandwiches pack a huge flavor punch!  We recommend serving them up with a side of your favorite fries.

The baked chicken portion of the recipe can also be made on its own if you enjoy having chicken tenders on hand for snacking, salads, etc.  They’re very versatile!

My husband gets the credit for this one as it was his perfect solution for switching up burger night.  It’s definitely a crowd-pleaser! 

Servings: Approx. 4 Sandwiches 

Ingredients:

FOR THE CHICKEN

  • 1 lb Chicken Breasts
  • 1/2 Cup Flour (we used white whole wheat)
  • 2 Eggs
  • 1 1/2 Cups Panko Breadcrumbs
  • 1 Tbsp Tangy Garlic Spice Blend (linked, or equivalent)
  • 1 Tsp Onion Powder
  • 1 Tsp Black Pepper
  • 1/2 Tsp Salt

FOR THE HONEY MUSTARD SAUCE

  • 1/2 Cup Unsalted Butter
  • 3 1/2 Tbsp Coarse Ground Dijon Mustard
  • 5 Tbsp Honey
  • 1/2 Tsp Black Pepper
  • 1/4 Tsp Cayenne Pepper

TO SERVE, FOR EACH SANDWICH

  • A Brioche Bun
  • Lettuce
  • Dill Pickles
  • Red Onion Slices
  • A Smoked Gouda Slice

Directions:

PREP AND BAKE THE CHICKEN STRIPS

Preheat the oven to 425°

Cover a baking sheet with foil (to prevent sticking)

Spread the flour on a large plate, and beat the eggs together in a bowl

In another medium-sized bowl, mix the breadcrumbs, garlic spice blend, onion powder, salt, and pepper 

Slice the chicken breasts into 2-3” strips

Roll each chicken strip in the flour until coated, then dip into the eggs. Roll the egg-covered chicken in the breadcrumb mixture and place on the prepared baking sheet

Bake at 425° for 15-20 minutes – The breading should be browned and crispy when done

MAKE THE SAUCE

While the chicken is baking, prepare the honey mustard sauce

Melt the butter and whisk it together with the mustard, honey, and spices until the sauce is smooth

(Note that the sauce may thicken if left to stand. Briefly reheating it in the microwave will return it to a more liquid state)

ASSEMBLE SANDWICHES

When the chicken is ready, dunk each breaded strip in the sauce until fully coated 

For each sandwich, place chicken strips on a warm brioche bun and melt a slice of gouda over them. Top with lettuce, onions and pickles

Enjoy!

Peanut Butter Blueberry Banana Smoothie

If you’re a fan of smoothies with a milkshake-like consistency, this Peanut Butter Blueberry Banana Smoothie is for you!  It’s ridiculously thick, has no added sugar, and is made with just 4 basic ingredients!

Whether you’re enjoying it for breakfast at home or on the go, as post-workout fuel, or as a mid-afternoon snack, this smoothie is super satisfying and refreshing! It’s packed with protein, several servings of colorful fruit, fiber, and more. The greek yogurt and peanut butter make it super creamy. You’ll love it on a warm spring or summer day!

My personal favorite methods to freeze these fruits:

  • Bananas: Peel and dice them while they’re fresh and on the riper side, then store them in an airtight container in the freezer
  • Blueberries: Wash them while they’re fresh, dry them off, then store them in an airtight container in the freezer

Small glass food storage containers are my preference over ziplock bags as they’re more eco-friendly!

You can visit my Amazon Storefront to check out my favorite small sizes under Eco-Friendly Essentials: www.amazon.com/shop/bakeandbewell

#CommissionsEarned #Ad

Servings: 1

Ingredients:

  • 2 Small Frozen Bananas
  • Approx. 2 Cups Frozen Blueberries
  • 1/2 Cup Plain Nonfat Greek Yogurt
  • 1/2 Cup Cold Water
  • 3 Tablespoons Peanut Butter

Directions:

Blend together all of the ingredients except the peanut butter in your blender of choice

Add in the peanut butter and blend again

Enjoy! 


Did you love this Peanut Butter Blueberry Banana Smoothie? Check these out!

Banana Cherry Smoothie

Strawberry Banana Peanut Butter Smoothie

Banana Peach Sunbutter Smoothie

Fruit & Chocolate Ice Cream Smoothie

Protein “PB & J” Smoothie

Berries & Cream Smoothie

Berry Chocolate Protein Smoothie

Healthy Sherbet Smoothie

Berry & Peach Sunbutter Smoothie

Crispy Salmon Fish Tacos

CRISPY, FLAKY, BREADED SALMON!

We love fish tacos in this house, and these Crispy Salmon Fish Tacos are an easy and tasty crowd-pleaser!  After our recent introduction to deliciously crisp deep-fried salmon, my husband was inspired to incorporate a crispier, breaded, oven baked salmon into this meal and it turned out beautifully: the perfect combination of both crispy and flaky!

When it comes to the toppings, they certainly can be customizable to your preferences, but our tip would be don’t skip the chipotle mayo!  It’s a must as it really does tie all of the flavors together. 

Servings: 16 Tacos (or about 5 servings)

Ingredients:

FOR THE FISH

  • 1.5 lb Salmon
  • 2 Eggs
  • 1 Cup Flour (we used white whole wheat)
  • 1 Cup Panko Breadcrumbs
  • 1 Tbsp Fresh Chopped Cilantro
  • 2 Tsp Smoked Paprika
  • Sea Salt
  • Black Pepper
  • Corn Or Flour Tortillas (corn recommended for flavor!)

TOPPINGS (SUGGESTED / TO TASTE)

  • Squeeze Of Lime
  • Sliced Avocado
  • Raw Coleslaw Mix
  • Sliced Serrano Peppers
  • Thinly Sliced Radishes
  • Chipotle Mayo Of Choice
  • Cilantro To Garnish

Directions:

PREP

Preheat the oven to 425°

Line a baking pan with parchment paper or foil to prevent sticking

Remove the skin from the salmon and cut it into small fillets (about 3” long) and pat dry

Season the fish liberally on both sides with salt and pepper

Mix the flour and paprika in a large plate or shallow bowl

Scramble eggs in a bowl

Mix the Panko with the chopped cilantro in a medium sized bowl

BREAD AND COOK THE FISH

Roll the fillets in the flour mixture until coated evenly on all sides

Dunk and cover the fillets in egg, then gently roll them in the Panko mixture until thoroughly coated

Place the breaded fillets on the pan and bake for 10-12 min at 425° – The fish texture should be flaky with a lightly browned, crispy breading

ASSEMBLE TACOS

Slice the fillets into thin pieces and place in warmed tortillas

Add the squeeze of lime over the fish before other toppings 

Top with avocado, coleslaw, radishes, and peppers

Drizzle with chipotle mayo and garnish with cilantro

Enjoy!


Looking for a way to use any leftover breadcrumbs? Try these Honey Mustard Chicken Sandwiches!

Banana Cherry Smoothie

Thick and creamy like a milkshake, this Banana Cherry Smoothie is super satisfying and refreshing at any time of day!  It has the perfect amount of sweetness from the banana and apple juice, the perfect amount of creaminess from the Sunbutter and greek yogurt, AND the perfect amount of rich flavor from the dark cherries.  It only takes a few minutes to throw everything together!

Cherries are such an underrated frozen fruit to have on hand, but happen to be one of my personal favorites! They have such a deep flavor that holds up wonderfully when frozen. If you have any leftovers after this smoothie, add them into a bowl of hot or overnight oats, or into a yogurt bowl! (You can check out my article on frozen produce here.)

Servings: 1

Ingredients:

  • 1 Frozen Banana
  • 1 Serving Frozen Dark Cherries
  • 1/2 Cup Apple Juice
  • 1/2 Cup Plain Greek Yogurt (I used nonfat)
  • 2 Tbsp Sunbutter

Directions:

Blend all the ingredients except the Sunbutter in your blender of choice

Add the Sunbutter and blend again

Serve and enjoy!

Ingredient recommendations linked!


Love this Banana Cherry Smoothie?  Try some of my other favorites!

Healthy Sherbet Smoothie

Berries & Cream Smoothie

Fruit & Chocolate Ice Cream Smoothie

Instant Overnight Oats Base

Overnight Oats without the “Overnight” – This Instant Overnight Oats Base is the perfect quick and easy foundation for all of your favorite overnight oats flavors.  It’s ready to utilize in only 1 hour!

If you were to cross traditional overnight oats with a chia pudding, the result would be these tasty chilled oats; They’re more creamy and less chewy due to the quantities of yogurt and chia seeds, though the key feature is the use of Quick Oats instead of Old Fashioned Rolled Oats.  They absorb liquid much more quickly, readying them for your favorite toppings and mix-ins right away!

If you’ve never done overnight oats before, here are a few flavor ideas:

Fresh Strawberries and Peanut Butter

Fresh Blueberries and Honey

Dark Cherries and Chocolate Chips

Bananas and Peanut Butter

Roasted Peanuts, Chocolate Chips, and Honey

Freeze Dried Berries and Sunflower Seed Butter

Fresh Berries and Coconut Flakes

Servings: 1

Ingredients:

  • 1/2 Cup Quick Oats
  • 1/2 Cup Cold Water
  • 2 Tbsp Chia Seeds
  • 1/2 Cup Plain Greek Yogurt (I used nonfat)
  • 1 Tbsp Maple Syrup

Directions:

Stir all of the ingredients together in your container of choice

Cover and refrigerate for approximately 1 hour or until the oats and chia have sufficiently absorbed enough liquid (You will be able to tell, it will appear more solid)

Top with/stir in your desired flavor components

Enjoy!

Ingredient recommendations linked!


Love oats for breakfast? Try these:

Sunbutter Berry Overnight Oats

Chocolate Strawberry Protein Oats

Chocolate Chip Banana Protein Oats

Easy Vegan Chocolate Pudding Oats

Strawberry Banana Peanut Butter Smoothie

When it comes to super thick smoothies, you can’t go wrong with frozen fruit and lots of peanut butter!  This Strawberry Banana Peanut Butter Smoothie is tasty, filling, and oh-so easy!

Servings: 1

Ingredients:

1 Serving Frozen Strawberries (approx. 1 cup)

1/3 Cup Plain Nonfat Greek Yogurt

1/4 Cup Peanut Butter

1/2 Cup Cold Water

1 Small Banana

A Pinch Of Saigon Cinnamon 

Directions:

Blend together all but the cinnamon, add the cinnamon, and blend again

Serve and enjoy!

Ingredient recommendations linked!

Dad’s Famous Salmon Dinner

If you’ve never been a salmon lover, I’m about to change your mind!  My Dad didn’t think he liked salmon either, but in 1999, my mom gifted him James McNair’s “Salmon Cookbook”. He took on a combination of recipes, adjusted them to his particular taste, and created the ultimate salmon dinner.  Ever since, whenever friends or family come to visit, even those who say they don’t like salmon, he serves up this particular plate and wows them every single time!

Between the butter, lemon, shallots, and super soft texture, the fish will literally melt in your mouth.

THE FISH

The book’s “Herb-Roasted Salmon” recipe

Adjustments

-Of all the herbs listed, only dill is used

-He adds extra butter atop the fish in the oven; roughly 4 tablespoons (or to taste!)

-When removing the skin, he also removes the majority of the dark meat along the backbone.  Yes, this reduces the Omega 3 content a bit, but it’s the secret to removing the “fishy” taste for those who prefer that!

THE FISH SAUCE

The book’s “Beurre Blanc” recipe

Adjustments

-Instead of letting the majority of the liquid evaporate as indicated, he leaves a bit more of the liquid intact in the pan

SIDES

A Garlic and Olive Oil Couscous (such as the 365 option from Whole Foods)

Grilled Yellow, Orange, or Red Bell Peppers Bell Peppers (in your marinade of choice, such as an Italian dressing)

GARNISHES

Extra dill, lemon slices, and bell pepper tops (or whatever you have on hand!)

Based on his dedication to plating the meal perfectly, I think it’s safe to say I know where I got my love of food photography from!

It goes without saying that we all highly recommend the cookbook.  It has inspired countless great meals in our house!

Visit my Amazon Storefront to pick up a copy for yourself: www.amazon.com/shop/bakeandbewell

#CommissionsEarned #Ad

Banana Peach Sunbutter Smoothie

Reminiscent of a classic banana and peanut butter combo, this Banana Peach Sunbutter Smoothie is thick and creamy like a milkshake!  The addition of the peaches gives it a bit of extra sweetness and bulk but does not compromise the flavor at all.  The sweetness of the fruit balances perfectly with the “nutty” flavor of the Sunbutter in this super filling, nutrient-dense, quick and easy meal.

Servings: 1

Ingredients:

2 Frozen Bananas

1/3 Cup Plain Greek Yogurt (I used nonfat)

4 Tablespoons Sunbutter

2/3 Cup Cold Water

1 Serving Frozen Peaches (approx. 1 cup)

Optional: Honey or sweetener of choice if added sweetness is desired

Directions:

Add the bananas, yogurt, Sunbutter, and water into a blender and blend until smooth

Add in the peaches and blend again until smooth and evenly combined

Taste test, and if you prefer additional sweetness add honey/sweetener to taste and reblend (I personally prefer it less sweet and think it tastes delish as is.)

Serve and enjoy!

Ingredient recommendations linked!

Chocolate Chip Banana Protein Oats

If somehow you’ve never enjoyed oats before, these Chocolate Chip Banana Protein Oats will convert you after one bite! They’re the perfect combination of dessert-y yet nutrient-dense. They’re also thick and creamy, have loads of added texture from the toppings, and can be whipped up in under 5 minutes!

Servings: 1

Ingredients:

1/2 Cup Quick Oats

+ Around 1 cup water for the oats

1 Packet NibMor Hot Cocoa

1/2 Cup Plain Greek Yogurt (I used nonfat)

1 Banana

1 Tablespoon Hemp Hearts

Around 2 Tablespoons Dark Chocolate Chips

Directions:

Cook up the oats with water (I use the microwave)

Stir in the hot cocoa packet

Stir in the yogurt until creamy and evenly combined

Slice up the banana and add it on top along with the hemp hearts and chocolate chips

Enjoy!

Ingredient recommendations linked!