High Protein Honey Garlic Chicken Fried Rice

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High-protein honey garlic chicken fried rice in 25 minutes! Packed with lean chicken, eggs, and veggies for a healthy, delicious meal.

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Prep Time 10

Cook Time 15

Total Time 25

Servings: 1

Course: Dinner, lunch, main dish

Cuisine: Asian Inspired, Fusion

Calories: 420

Ingredients Method Nutrition Notes

Ingredients

1 lb boneless skinless chicken breast (diced)
2 cups cooked rice preferably day-old
2 eggs lightly beaten
3 cloves garlic minced
1 small onion diced
1 ½ cups mixed vegetables peas, carrots, corn, or bell peppers
3 tbsp soy sauce or tamari for gluten-free
2 tbsp honey
1 tbsp sesame oil
½ tsp black pepper
2 tbsp neutral oil for frying
Optional: green onions sesame seeds for garnish

Method

Cook Chicken: Heat 1 tbsp oil in a wok or large skillet. Add diced chicken, season with pepper, and stir-fry until golden and cooked through. Remove and set aside.
Scramble Eggs: Add eggs to the pan, scramble lightly, then remove.
Stir-Fry Veggies: Add remaining oil, garlic, and onion. Cook until fragrant, then toss in mixed vegetables.
Fry Rice: Add rice and stir well to break apart clumps. Pour in soy sauce, honey, and sesame oil.
Combine: Return chicken and eggs to the pan, toss everything until evenly coated with the honey garlic sauce.
Serve: Garnish with green onions and sesame seeds if desired.

Nutrition

Calories: 420kcal

Notes

Secret Tips for the Best High-Protein Honey Garlic Chicken Fried Rice

1. Use cold rice: Day-old rice works best for fried rice recipes because it’s less sticky and absorbs the honey garlic glaze perfectly, giving your chicken fried rice the right texture.

2. Marinate the chicken: Even a quick 15-minute soak in soy sauce, garlic, and a touch of honey will make the chicken extra flavorful and juicy for this high-protein meal prep recipe.

3. Cook in stages: Start by cooking the chicken until golden, then set aside while you sauté the vegetables and eggs. Adding the rice and chicken back in last helps everything cook evenly without turning mushy.

4. Balance the glaze: The sweet honey garlic sauce should coat the rice without overpowering it. Adjust with a splash of soy sauce or rice vinegar to balance sweetness and saltiness.

5. Pack it for meal prep: Divide the honey garlic chicken fried rice into airtight containers and store in the fridge for 3–4 days. It reheats well and makes a quick, healthy meal prep option for busy weekdays.