08 January 2026

Crispy Garlic Chicken Fried Rice for Meal Prep

Name: Crispy Garlic Chicken Fried Rice for Meal Prep
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 5
Ingredients: 280 g White rice, uncooked (cook to about 620 g cooked or use cold leftover rice); 1000 g Boneless skinless chicken thighs; 2 tsp Black pepper; 1.5 tsp Chilli flakes; 2 tsp Garlic powder; 2 tsp Onion powder; 25 g Dark soy sauce; 25 g Light soy sauce; 2 tsp Olive oil (optional); 20 g Reduced fat butter (for cooking); 1 tbsp Fresh parsley, finely chopped; 30 g Reduced fat butter; 150 g White onion, finely chopped; 100 g Spring onion, white parts, chopped; 100 g Carrots, chopped; 1 tsp Black pepper; 1 tsp Onion powder; 1 tsp Dried parsley; 2 whole Eggs (use 3 for extra richness); 20 g Dark soy sauce; 20 g Light soy sauce; 40 g Oyster sauce; Spring onion, green parts, chopped (big handful); 150 g Light mayo; 75 g Reduced sugar ketchup; 75 g Sriracha; 1 tsp Minced garlic; 0.5 tsp Ginger powder; 1 tbsp Rice vinegar; Milk or water (a dash, to loosen)

Jalalsamfit adapted by JojoM

Crispy Garlic Chicken Fried Rice

This crispy garlic chicken fried rice is a high-protein, meal-prep-friendly dish built around browned chicken thighs, onion butter rice, and a creamy, spicy sauce.

Why This Recipe Works

The chicken is seasoned with garlic, onion, and soy for savory depth, then seared until crisp for texture. Using cold rice keeps the grains separate, and the onion butter base adds richness without heavy sauces. The yum yum sauce finishes the bowl with a creamy heat that balances the salty fried rice.

Ingredients Overview

Chicken thighs deliver the best texture for searing, while dark and light soy bring color and seasoning. Cold rice is essential for fried rice texture, and oyster sauce adds a glossy, savory finish.

How to Make It

Cook the rice and cool it fully before starting. Sear the chicken in batches so it browns, then build the fried rice in the same pan to capture all the flavor. Mix the yum yum sauce while the rice cooks, and drizzle it after reheating to keep the sauce bright.

Tips and Storage

Store in airtight containers for up to 4 days. Reheat until steaming hot, then add sauce and garnish just before serving.

Prep Time

20 mins

Cook Time

25 mins

Total Time

45 mins

Servings

Tools Used

Mixing Bowls Spatula Chef's KnifeCutting Board

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Comments & Reviews

Amina K.
12/2/2025
Swapped rice vinegar with apple cider vinegar and it still tasted great.
Josie L.
11/24/2025
Used day-old rice and the texture was perfect. Sauce was a hit.
Mauro D.
11/19/2025
Made this for meal prep and the chicken stayed juicy after reheating.

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Nutrition Facts

Serving Size: 1 meal prep box

Calories 592

% Daily Value*

Total Fat 20g26%

Saturated Fat 8g40%

Trans Fat 0g

Cholesterol 190mg63%

Sodium 1200mg52%

Total Carbohydrates 53g19%

Dietary Fiber 3g11%

Sugars 6g

Protein 48g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.