Healthy High Protein Honey Garlic Chicken Fried Rice

🍗 Healthy High Protein Honey Garlic Chicken Fried Rice

If you're after a high-protein, macro-friendly meal that doesn't compromise on flavor, this Healthy Honey Garlic Chicken Fried Rice is a total winner 💪🏼. With sweet-savory garlic sauce, lean chicken breast, fluffy rice, and loads of veggies, it's the perfect one-pan meal for easy meal prep or quick weeknight dinners.

This recipe packs 50g of protein per serving and comes together in just 30 minutes. No deep-frying, no complicated steps—just wholesome ingredients cooked simply for maximum satisfaction 😍.

Why You'll Love This 🧡

• Meal Prep Friendly – Makes 4 filling portions great for your weekly lunchbox.
• High in Protein – Keeps you full and fuels your fitness goals.
• One Pan Wonder – Fewer dishes, more convenience!
• Tastes Like Takeout – But with better macros and cleaner ingredients.

🛒 Ingredients at a Glance

Honey Garlic Chicken

• 600g chicken breast, diced
• 1.5 tsp onion powder
• 1.5 tsp garlic powder
• 1 tsp black pepper
• 35ml reduced-salt soy sauce

Fried Rice

• 300g frozen mixed vegetables
• 2 whole eggs + 150g egg whites
• 30g spring onion (white part), chopped
• 560g cooked white rice (preferably day-old)
• 35ml soy sauce
• 15g spring onion (green part), sliced
• 10ml sesame oil
• 1 tsp cornflour mixed with 80ml water

Honey Garlic Sauce

• 65g honey
• 50ml soy sauce
• 8 garlic cloves, diced
• 50g reduced sugar ketchup or tomato sauce
• 20ml rice wine vinegar

🍳 Step-by-Step Instructions

1️⃣ Cook the Chicken

• Season diced chicken with onion powder, garlic powder, black pepper, and soy sauce.
• Cook in a non-stick skillet over medium-high heat until golden and cooked through. Set aside.

2️⃣ Make the Sauce

• In a small pan, combine honey, soy sauce, garlic, ketchup, and vinegar.
• Simmer gently until slightly thickened. Add the cornflour slurry and stir until glossy and smooth.

3️⃣ Stir-Fry the Rice

• In the same pan, sauté frozen veggies and chopped white spring onion for 2–3 minutes.
• Push veggies to one side, crack in the eggs and pour in the egg whites. Scramble lightly.
• Add in the rice and cooked chicken, tossing everything together.
• Pour over the honey garlic sauce, mix thoroughly, and season with soy sauce.
• Finish with green onions and a drizzle of sesame oil for aroma 🌿.

🧠 Tips for Best Results

• 🧊 Use cold, day-old rice – prevents sticky, mushy fried rice.
• 🍳 Replace egg whites with 2 whole eggs if you prefer richer texture.
• 🥡 Store in airtight containers for up to 3 days.
• 🔥 Reheat in the microwave or in a pan until steaming hot.

Whether you're tracking macros, cooking for the week, or just craving something better-than-takeout, this Honey Garlic Chicken Fried Rice has you covered 🍚🔥. Quick, hearty, and full of flavor—add it to your rotation today!