RecipeShare
honey sesame chicken
egg fried rice
high protein meal
healthy Asian recipe
meal prep chicken rice
14 July 2025

Healthy Honey Sesame Chicken & Egg Fried Rice

Inspired by Aussie Fitness

Healthy Honey Sesame Chicken & Egg Fried Rice Image

A balanced and delicious meal prep dish featuring juicy honey sesame chicken, fluffy egg fried rice, and mixed vegetables. High in protein and full of flavor.

🍯 Healthy Honey Sesame Chicken & Egg Fried Rice

Looking for a quick, high-protein meal that doesn’t skimp on flavor? This Healthy Honey Sesame Chicken & Egg Fried Rice is the perfect choice 🍗🍳. With juicy marinated chicken, fluffy egg fried rice, and a sweet-savory honey sesame sauce, it’s a balanced and satisfying option for weekly meal prep or a nutritious weeknight dinner 🥢.

Why You’ll Love It 💛

  • High in protein (45g per serving!)
  • Packed with mixed vegetables for extra fiber and nutrients
  • Uses day-old rice for the perfect non-sticky texture
  • A delicious Asian-inspired dish without the takeout guilt

Whether you’re focused on fitness goals or just craving something tasty and comforting, this dish checks all the boxes ✅.

🥘 What Makes It Healthy?

Unlike traditional takeout versions, this recipe:

  • Uses lean chicken breast
  • Is low in added fats thanks to minimal oil and air-friendly cooking
  • Incorporates reduced sugar ketchup and natural honey
  • Boosts protein with a combo of whole eggs + egg whites

🧄 Let’s Talk Flavor…

The honey sesame sauce brings a perfect balance of sweet, savory, and tangy with garlic, soy sauce, ketchup, and rice vinegar. Tossed with golden chicken bites and paired with fluffy egg-fried rice, each bite is incredibly satisfying 🤤.

🍚 Pro Tips for Perfect Fried Rice

✅ Always use day-old rice—it’s drier, which means it fries better and doesn’t clump.

✅ Add a bit of sesame oil at the end for that nutty, authentic aroma.

✅ Don’t skip the slurry—it gives the sauce that luscious, glossy finish.

🍯 Sauce Alternatives

Not into honey? You can swap it with:

  • Maple syrup 🍁 (for a deeper flavor)
  • Agave nectar 🌵 (for a plant-based option)
  • A touch of brown sugar + water (in a pinch)

🥄 Make It Your Own

🌱 Vegetarian? Sub the chicken with firm tofu.
🌶️ Spicy kick? Add chili flakes or sriracha to the sauce.
🍄 More veggies? Mushrooms or shredded cabbage work beautifully.

This Healthy Honey Sesame Chicken & Egg Fried Rice proves you don’t need to sacrifice taste to stay on track 💪🏼. It’s fast, flavorful, and fit for meal prep champs everywhere. Time to grab your pan and get cooking! 🔥🍽️

Healthy Honey Sesame Chicken & Egg Fried Rice

Inspired by Aussie Fitness

A balanced and delicious meal prep dish featuring juicy honey sesame chicken, fluffy egg fried rice, and mixed vegetables. High in protein and full of flavor.

Healthy Honey Sesame Chicken & Egg Fried Rice image
honey sesame chicken
egg fried rice
high protein meal
healthy Asian recipe
meal prep chicken rice
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings
4

Chef's Tips

  • Use day-old rice for best texture in fried rice.

  • You can substitute chicken with firm tofu for a vegetarian version.

  • Fresh spring onion adds a pop of flavor and color at the end.

Tools Used

Non-stick Pan

Mixing Bowls

Spatula

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Ingredients

USMetric

Chicken & Marinade

Fried Rice

Slurry

Honey Sesame Sauce

Instructions

Marinate & Cook Chicken

  1. 1

    In a bowl, mix diced chicken with soy sauce, garlic powder, onion powder, and black pepper.

  2. 2

    Let marinate for at least 10 minutes.

  3. 3

    Cook chicken in a hot non-stick pan until golden and fully cooked. Set aside.

Make the Sauce

  1. 1

    In a small saucepan, mix honey, soy sauce, ketchup, vinegar, and diced garlic.

  2. 2

    Bring to a simmer and cook for 2–3 minutes.

  3. 3

    Stir in the cornflour slurry and cook until the sauce thickens. Set aside.

Cook the Fried Rice

  1. 1

    In the same pan, sauté the frozen mixed vegetables with a bit of oil.

  2. 2

    Add eggs and egg whites, scramble lightly.

  3. 3

    Stir in the day-old rice, breaking up clumps.

  4. 4

    Add soy sauce, sesame oil, and spring onion (white part).

  5. 5

    Mix well and fry until heated through and slightly crispy.

Combine & Finish

  1. 1

    Add cooked chicken back to the pan.

  2. 2

    Pour over the honey sesame sauce and toss to coat.

  3. 3

    Top with green spring onions and serve hot.

Comments & Reviews

  • Sophina

    5/18/2023

    Wait, I thought it was dangerous heating up cooked rice?

  • Danielle Aultinator

    5/14/2023

    You lost me at day-old white rice, with no explanation as to why.

  • Claire

    5/15/2023

    Fresh cooked rice goes gloopy when you fry it. Rice cooked and chilled overnight makes amazing fried rice that doesn't stick together.

  • chatzibo

    5/19/2023

    What can I use instead of honey?

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Nutrition Facts

Serving Size: 1 of 4 servings

Calories 525
% Daily Value*
Total Fat 8g10%
Saturated Fat 3g15%
Trans Fat 0g
Cholesterol 140mg47%
Sodium 1180mg51%
Total Carbohydrates 58g21%
Dietary Fiber 4g14%
Sugars 17g
Protein 45g

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

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