Ground Chicken & Soft Scrambled Egg Rice Bowl – A High-Protein, Gentle-on-the-Stomach Meal

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When you’re starting Ozempic, Wegovy, or Zepbound, heavy meals can feel overwhelming, but you still need protein-packed, nutrient-dense foods that are easy to digest.

Enter this Ground Chicken & Soft Scrambled Egg Rice Bowl—a simple, satisfying meal that provides lean protein, healthy fats, and gentle carbohydrates to keep you fueled without causing discomfort.

This dish is inspired by Japanese-style comfort bowls, where the soft, fluffy scrambled eggs melt into the warm rice, and the lightly seasoned ground chicken adds just the right amount of savory richness. It’s mild, balanced, and perfect for meal prep, making it a go-to meal when you need something filling but stomach-friendly.

Why You’ll Love This Rice Bowl Recipe

• Easy on digestion – Soft eggs and lightly seasoned ground chicken are gentle on the stomach.
• High in protein, low in effort – Over 40g of protein per serving with just 20 minutes of cooking time.
• Mild and satisfying – No heavy spices or acidic ingredients that could trigger nausea or reflux.
• Customizable – Adjust the flavors, swap the rice for cauliflower rice, or add steamed veggies.
• Perfect for meal prep – Store leftovers in the fridge and reheat for an easy, nourishing meal.

Why This Recipe is Great for GLP-1 Users

• High-, moderate-carb balance – Keeps hunger at bay while providing steady energy.
• Soft and easy to chew – No tough textures or hard-to-digest ingredients.
• Won’t trigger reflux – Mild flavors and gentle seasonings prevent discomfort.
• Adjustable portion sizes – Eat in small portions if needed without losing nutritional value.
• Low-oil and gut-friendly – No greasy frying, just simple, light ingredients.

Ground Chicken & Soft Scrambled Egg Rice Bowl Recipe

Ingredients

For the Ground Chicken:

• 1 lb ground chicken
• 1 tbsp olive oil
• 1 tsp low-sodium soy sauce (or coconut aminos for soy-free)
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp salt

For the Soft Scrambled Eggs:

• 4 large eggs
• 1 tbsp unsweetened almond milk (or water)
• ½ tsp salt
• 1 tsp butter or olive oil

For the Rice Bowl:

• 2 cups cooked jasmine rice (or cauliflower rice for low-carb)
• 1 tsp sesame seeds (optional, for garnish)
• 1 tbsp green onions, chopped (optional)

Instructions

Step 1: Cook the Ground Chicken

1. Heat olive oil in a pan over medium heat.
2. Add ground chicken, breaking it apart with a spatula, and cook until no longer pink (about 5-6 minutes).
3. Stir in soy sauce, garlic powder, onion powder, and salt, cooking for another 2 minutes until well combined.
4. Remove from heat and cover to keep warm.

Step 2: Make the Soft Scrambled Eggs

1. In a bowl, whisk eggs, almond milk, and salt until smooth.
2. Heat butter or olive oil in a nonstick pan over low heat.
3. Pour in the eggs and stir gently with a spatula, scraping the edges toward the center.
4. Continue cooking over low heat, stirring gently, until the eggs are soft, slightly runny, and creamy (about 3 minutes).

Step 3: Assemble the Bowl

1. Divide cooked jasmine rice between serving bowls.
2. Top with ground chicken and soft scrambled eggs.
3. Garnish with sesame seeds and green onions, if desired.
4. Serve warm and enjoy!

Nutrition (Per Serving, Serves 2.5)

• Calories: ~480
• Protein: ~42g
• Carbs: ~35g
• Fat: ~18g

Chef’s Tips + Substitutions

• For extra moisture – Drizzle with a bit of low-sodium broth or extra soy sauce before serving.
• Want more fiber? – Add a side of steamed spinach or soft-cooked zucchini.
• Make it even softer – Blend the ground chicken with a splash of broth before serving for an ultra-soft texture.
• For a lower-carb option – Swap the jasmine rice for cauliflower rice or mashed sweet potatoes.
• Meal prep tip: Store in airtight containers for up to 4 days in the fridge. Reheat gently in a pan or microwave with a splash of water.

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