# High Protein Crispy Honey Garlic Chicken Fried Rice

This recipe is for a crispy honey garlic chicken fried rice that is high in protein and perfect for meal prep.

- Servings: 7 servings
- Cuisine: Chinese
- Category: Dinner
- Language: en

## Ingredients

- 1.05 kg diced boneless & skinless chicken breast
- 35 ml salt reduced soy sauce
- 2 minced garlic cloves
- 0.5 tsp black pepper
- 1 tsp onion powder
- 100 g potato starch
- 500 g frozen mixed vegetables
- 4 eggs
- 200 g egg whites
- 30 g spring onion/scallion (white part only)
- 980 g day old cooked white rice
- 40 ml salt reduced soy sauce
- 20 g spring onion/scallion (green part only)
- 5 minced garlic cloves
- 60 ml salt reduced soy sauce
- 60 ml water
- 100 g reduced sugar ketchup
- 25 ml rice wine vinegar
- 1 tsp cornflour
- 80 ml water
- 80 g honey

## Instructions

1. Add salt reduced soy sauce, 2 minced garlic cloves, 1/2 tsp black pepper, and 1 tsp onion powder to the diced chicken breast.
2. Mix the chicken and seasonings well.
3. Add the seasoned chicken to a ziplock bag.
4. Add 100g potato starch to the ziplock bag with the chicken.
5. Mix until the chicken is fully coated with potato starch.
6. Spread the coated chicken on a baking sheet lined with parchment paper.
7. Spray the chicken with light cooking oil spray.
8. Air fry at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
9. Add 500g frozen mixed vegetables to a pan on medium heat.
10. Add 4 eggs and 200g egg whites to the pan with the vegetables.
11. Cook and mix the eggs and vegetables.
12. Add 30g of the white part of spring onion/scallion.
13. Add 980g day-old cooked white rice to the pan.
14. Add 40ml salt-reduced soy sauce to the rice mixture.
15. Mix well to combine the rice, vegetables, eggs, and soy sauce.
16. Add 20g of the green part of spring onion/scallion.
17. Mix the spring onion into the fried rice.
18. For the honey garlic sauce, add 5 minced garlic cloves to a pan on medium heat.
19. Add 60ml salt-reduced soy sauce and 60ml water to the pan.
20. Add 100g reduced sugar ketchup.
21. Add 25ml rice wine vinegar.
22. Add a mixture of 1 tsp cornflour and 80ml cold water to help thicken the sauce.
23. Take the pan off the heat and add 80g honey.
24. Mix the sauce until it is thick.
25. Coat the cooked chicken in the honey garlic sauce.
26. Divide the chicken and fried rice into 7 equal servings for meal prep.

## Equipment

- bowl
- ziplock bag
- baking sheet
- parchment paper
- air fryer
- pan

## Source

- Original video: https://www.tiktok.com/t/ZTMf3cYGE/
- Recipe page: https://www.cliprecipe.com/recipe/2c7e9369-a1ec-49c1-9a98-8bb59305eb42
- Extracted: 2025-10-15

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