# High Protein, Low Calorie Chili Garlic Chicken Fried Rice

A high-protein, low-calorie chili garlic fried rice recipe that tastes better than takeout and is perfect for meal prepping.

- Servings: 10 servings
- Total time: 214 min
- Cuisine: Chinese
- Category: Soup
- Language: en

## Ingredients

- 48 oz chicken thighs, sliced in half
- 4 tablespoons chili garlic sauce
- 2 tablespoons soy sauce
- 3 tablespoons honey
- 1 tablespoon rice vinegar
- 1 tablespoon minced ginger
- to taste Salt & pepper
- 1400 g day-old cooked rice
- 4 tablespoons soy sauce
- 2 tablespoons fish sauce
- 3 tablespoons honey
- 2 tablespoons rice vinegar
- 2 tablespoons toasted sesame oil
- 600 g mixed frozen veggies of choice
- 400 g egg whites
- 6 eggs
- 2 tablespoons toasted sesame oil
- Chopped green onions
- 150 g nonfat skyr or greek yogurt
- 50 g light Mayo
- 2 tablespoons gochujang
- 2 tablespoons sriracha
- Splash rice vinegar
- to taste Salt & pepper
- as needed water

## Instructions

1. Slice the chicken thighs in half and then toss them in the slow cooker.
2. Add 4 tablespoons chili garlic sauce, 2 tablespoons soy sauce, 3 tablespoons honey, 1 tablespoon rice vinegar, 1 tablespoon minced ginger, and salt & pepper to taste to the slow cooker with the chicken.
3. Give it a good mix and let it cook for a couple of hours (2-3 hours on high or 3-4 hours on low).
4. Once done, break the chicken apart using tongs (or shred if preferred).
5. Pre-heat oven to 475 degrees F.
6. Add 1400g day-old cooked rice to a large sheet pan.
7. Pour over a sauce made from 4 tablespoons soy sauce, 2 tablespoons fish sauce, 3 tablespoons honey, 2 tablespoons rice vinegar, and 2 tablespoons toasted sesame oil.
8. Switch the oven to HIGH broil (usually ~525 degrees F) right before adding in the sheet pan with rice.
9. Cook the rice under broil for 10-25 minutes, checking every 5 minutes for crispy bits and slight browning.
10. Scrape the edges and mix the rice.
11. Add 600g mixed frozen vegetables of choice over the top of the rice.
12. Add the sheet pan back to the oven under broil for 10-15 minutes.
13. Add the cooked rice and vegetables to the slow cooked chicken and mix.
14. To the same sheet pan, add a mixture of 400g egg whites and 6 eggs.
15. Bake for 3-4 minutes or until mostly cooked through.
16. Chop up the cooked eggs into small pieces and add to your fried rice and chicken.
17. Add 2 tablespoons toasted sesame oil and chopped green onions, and mix it all up.
18. For the low-calorie spicy mayo, mix together 150g nonfat skyr or greek yogurt, 50g light Mayo, 2 tablespoons gochujang, 2 tablespoons sriracha, a splash of rice vinegar, salt & pepper to taste, and add water until desired consistency.
19. Allocate the fried rice across 10 equal servings.
20. Store frozen and reheat by microwaving for 4-5 minutes, mixing, then microwaving another ~1 minute to finish.

## Equipment

- slow cooker
- large sheet pan
- oven
- tongs

## Tips

- Chicken thighs can be cooked on high for 2-3 hours or low for 3-4 hours.
- When breaking apart the chicken, you can use tongs instead of fully shredding.
- For the fried rice, pre-heat oven to 475 degrees F and then switch to HIGH broil (usually ~525 degrees F) right before adding the sheet pan with rice.
- The fried rice cook time will vary significantly (10-25 minutes), check every 5 minutes for crispy bits and slight browning.
- Store frozen servings for at least 3 months. To reheat, microwave 4-5 minutes, mix, then microwave another ~1 minute.

## Source

- Original video: https://www.facebook.com/watch/?ref=saved&v=1854793435120228
- Recipe page: https://www.cliprecipe.com/recipe/0ac0574c-6a7b-4822-ba30-2d2e02263319
- Extracted: 2026-02-04

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt