High-Protein Honey Garlic Chicken Fried Rice – Quick Healthy Meal Prep with Sweet Garlic Glaze
Samantha
This high-protein honey garlic chicken fried rice is a quick and healthy dinner you can make in just 25 minutes. Packed with lean chicken breast, eggs, veggies, and a sweet garlic soy glaze, it’s a protein-rich twist on classic fried rice. Perfect for meal prep, weeknight dinners, or post-workout meals, this dish proves that healthy can be both comforting and delicious.
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Dinner, Lunch, Main Dish
Cuisine Asian-Inspired, Fusion
Servings 4 servings
Calories 420 kcal
- 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
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.
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.Keyword asian-inspired honey garlic chicken fried rice bowl, best honey garlic chicken fried rice under 30 minutes, gluten-free honey garlic chicken fried rice option, healthy chicken fried rice with honey garlic glaze, high-protein fried rice with chicken and eggs, high-protein honey garlic chicken fried rice recipe, low-calorie honey garlic chicken fried rice recipe, post-workout high-protein honey garlic chicken fried rice, protein-packed honey garlic chicken fried rice, quick honey garlic chicken fried rice meal prep
