Name: Healthy High Protein Honey Garlic Chicken Fried Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: Chicken breast, diced; Onion powder; Garlic powder; Black pepper; Soy sauce; Frozen mixed vegetables; Eggs; Egg whites; Spring onion (white part), chopped; Cooked white rice (day-old); Soy sauce; Spring onion (green part), sliced; Sesame oil; Cornflour or cornstarch; Honey; Soy sauce; Garlic cloves, diced; Reduced sugar ketchup or tomato sauce; Rice wine vinegar

A flavorful and protein-packed fried rice recipe with tender chicken, mixed veggies, and a sweet-savory honey garlic sauce. Ideal for meal prep.

🍗 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!