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I have cooked chicken for meal prep hundreds of ways , and I promise this healthy honey garlic chicken fried rice is about to change your meal prep routine.
It’s flavorful, satisfying, and packed with protein. Most importantly its super quick and easy ,so you dont have to spend hours in the kitchen.
Why I make this Honey Garlic Chicken Fried Rice on repeat
There was a time when my meal prep was painfully boring. I’m talking dry chicken, plain rice.
It definitely worked for nutrition, but I hated having that on repeat. The goal is a blend of the right macros and bold flavours.
Every bite of dish has juicy chicken, fluffy rice, colorful vegetables, and the most delicious sweet and savory honey garlic sauce.
Ingredients
- 600g diced chicken breast (raw)
- 1.5 tsp onion powder
- 1.5 tsp garlic powder
- 1 tsp black pepper
- 35 ml reduced salt soy sauce
- 300g frozen mixed vegetables
- 2 eggs
- 150g egg whites (or 4 whole eggs total)
- 30g spring onion (white part)
- 560g day old cooked white rice
- 35 ml soy sauce
- 15g spring onion (green part)
- 10 ml sesame oil
Cornflour slurry
- 1 tsp cornflour or cornstarch
- 80 ml water
Honey garlic sauce
- 65g honey
- 50 ml soy sauce
- 8 garlic cloves, minced
- 50g reduced sugar ketchup or tomato sauce
- 20 ml rice wine vinegar
How to Make Healthy Honey Garlic Chicken Fried Rice
Start by dicing up some chicken into relatively equal pieces.
Begin by seasoning the diced chicken breast with onion powder, garlic powder, black pepper, and soy sauce. Mix it well so the chicken is fully coated. Set it aside while you prepare the fried rice.
Heat a large pan or wok over high heat. Add the frozen mixed vegetables first and cook until they start to soften. Next, add the eggs and egg whites. Let them cook slightly before scrambling everything together with the vegetables.
Once the eggs are cooked, add the white part of the spring onions and the day old cooked rice. Using day old rice helps the fried rice stay fluffy instead of mushy.
Add soy sauce and toss everything together until the rice is heated through. Remove the pan from heat, then mix in the green part of the spring onions and sesame oil for extra flavor.
For the honey garlic sauce, whisk together honey, soy sauce, minced garlic, ketchup, and rice vinegar in a bowl.
Cook the seasoned chicken in a separate pan over medium high heat until fully cooked. Pour in the honey garlic sauce and stir. Add the cornflour slurry to thicken the sauce slightly. Let it simmer for about 5 minutes.
Serve the honey garlic chicken over the fried rice and divide into meal prep containers.
How Long Does It Take + Serving Ideas
This healthy honey garlic chicken fried rice is surprisingly quick to make. From start to finish, it usually takes about 30 minutes.
Most of that time is just cooking the chicken and letting the sauce thicken slightly.
The recipe makes four generous servings, which makes it perfect for weekly meal prep. You can portion it into containers and store it for easy lunches or dinners.
For serving, I love topping it with extra spring onions or a sprinkle of sesame seeds. A squeeze of lime or a little chili oil also adds a nice kick if you like extra flavor.
Why You Will Love This Recipe
- High protein and filling Each serving delivers around 50 grams of protein, making it great for staying full and supporting muscle recovery.
- Perfect for meal prep This recipe makes four servings that store well, so you can cook once and have meals ready for several days.
- Big flavor without complicated steps The honey garlic sauce is sweet, savory, and packed with garlic flavor but comes together in minutes.
- Balanced and satisfying You get lean protein, carbs from rice, and vegetables all in one bowl.
- Budget friendly ingredients Most of the ingredients are simple pantry staples or affordable grocery items.
- Better than takeout It delivers that classic fried rice flavor but with healthier ingredients and much more protein.
Tips, Variations, and Substitutions
One of the best things about honey garlic chicken fried rice is how flexible it is.
If you do not have chicken breast, chicken thighs work well too. They add a slightly richer flavor.
Day old rice is important for the best texture. Freshly cooked rice tends to be too soft and can make fried rice mushy. If you only have fresh rice, spread it on a tray and let it cool for 20 minutes first.
You can also switch up the vegetables depending on what you have. Peas, carrots, corn, broccoli, or bell peppers all work great.
For extra heat, add chili flakes or a drizzle of sriracha to the sauce.
A few fun variations you can try:
- Swap the chicken for shrimp for a seafood version
- Use brown rice for a slightly higher fiber option
- Add pineapple chunks for a sweet and savory twist
Small tweaks can completely change the flavor while keeping the recipe just as easy.
Storage and Meal Prep
Store the honey garlic chicken fried rice in airtight containers in the refrigerator for up to 4 days.
To reheat, microwave for about 1 to 2 minutes until hot. Adding a splash of water before reheating can help keep the rice from drying out.
This recipe also freezes well for up to 2 months if you want longer storage.
Healthy Honey Garlic Chicken Fried Rice
Ingredients
Method
- Season diced chicken with onion powder, garlic powder, black pepper, and soy sauce. Set aside.
- Heat a large pan over high heat and add frozen mixed vegetables. Cook for a few minutes until softened.
- Add eggs and egg whites. Scramble together with the vegetables until fully cooked.
- Stir in the white part of the spring onions and day old cooked rice. Mix well.
- Add soy sauce and toss until the rice is heated through. Remove from heat and mix in sesame oil and green spring onions.
- In a bowl, whisk together honey, soy sauce, garlic, ketchup, and rice vinegar to make the sauce.
- Cook the chicken in a separate pan over medium high heat until fully cooked.
- Add the honey garlic sauce and stir.
- Mix cornflour with water and pour it into the pan to thicken the sauce. Let simmer for 5 minutes.
- Divide the fried rice and honey garlic chicken evenly into four servings.
Notes
- Day old rice gives the best fried rice texture.
- You can use chicken thighs instead of chicken breast if preferred.
- Add chili flakes or sriracha if you like a little heat.
- Do not overcrowd the pan when cooking chicken to ensure proper browning.
Nutrition (Per Serving)
Calories: 543 Carbohydrates: 67g Protein: 50g Fat: 8gGive This Honey Garlic Chicken Fried Rice a Try
If you are looking for a high protein meal prep recipe that actually tastes exciting, this healthy honey garlic chicken fried rice is a must try.
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