Healthy High Protein Honey Sesame Chicken Fried Rice 

This Healthy High-Protein Honey Sesame Chicken Fried Rice is a flavor-packed dish that balances sweet, savory, and umami in each bite. With tender chunks of chicken, a sesame glaze, and a mix of vibrant veggies, it offers a satisfying, comforting meal with a delightful crunch. The rich honey sesame sauce is balanced with the savory rice, making it irresistible while keeping you on track with your keto or low-carb goals.

Is this good for health or weight loss?

Yes! This recipe is great for those following a keto or low-carb lifestyle. It features lean chicken, a low-carb rice alternative, and a sweet yet low-carb glaze, making it a healthy option for weight management while providing high protein to support muscle maintenance and recovery.

Is this keto or not? And why?

Yes, this recipe is keto-friendly! It uses cauliflower rice instead of regular rice, keeping it low in net carbs (around 6g per serving), while still delivering all the flavor and texture of traditional fried rice. The honey sesame sauce is made with a keto-friendly sweetener, ensuring it fits perfectly into a low-carb meal plan.

What is Healthy High Protein Honey Sesame Chicken Fried Rice?

This dish is a keto-friendly, high-protein version of classic chicken fried rice, featuring tender chicken, cauliflower rice, a flavorful sesame glaze, and a combination of veggies. It’s a modern take on traditional Asian fried rice, made healthy with low-carb and high-protein ingredients.

Why This Recipe is Special:

• Keto-friendly: Perfect for those following a low-carb or ketogenic diet.
• High-protein: Provides lean chicken for muscle-building protein.
• Quick & Easy: Can be prepared in under 30 minutes, making it ideal for busy weeknights.
• Comforting & Delicious: Full of flavor with the perfect balance of sweet and savory.
• Customizable: Easily adjust the veggies and protein sources to suit your preferences.

My personal experience:

• Perfect for meal prep: This dish stores well and makes for easy reheating.
• Great balance of flavors: The honey sesame glaze really enhances the chicken and rice.
• Filling and satisfying: Keeps me full without the heavy carbs of regular fried rice.
• Simple ingredients: No need for exotic items, just everyday keto staples.

Perfect For:

• Weeknight dinners when you’re short on time
• Meal prepping for the week ahead
• Family meals that are both healthy and delicious
• Keto diet plans looking for flavorful options

Why You’ll Love This Recipe:

• High in protein: Supports muscle growth and keeps you feeling satisfied.
• Low in carbs: Ideal for keto, low-carb, or gluten-free diets.
• Sweet & savory: Perfect balance of flavors to curb cravings.
• Quick to make: Ready in under 30 minutes for easy weekday meals.

Common Mistakes to Avoid:

1. Overcooking the chicken: Keep the chicken juicy by cooking it just until done.
2. Using regular rice: Make sure to use cauliflower rice to keep it low-carb.
3. Not seasoning enough: Adjust the seasoning to your taste for a balanced flavor.
4. Not stirring often enough: Stir frequently to ensure even cooking and prevent burning.

Required Equipment:

• Non-stick skillet: Prevents sticking and allows for easy stirring.
• Sharp knife: For chopping chicken and veggies quickly and evenly.
• Spatula: For flipping and stirring the ingredients without damaging the skillet.

Storage Recommendations:

Store leftovers in an airtight container in the refrigerator for up to 3 days. For longer storage, you can freeze portions for up to 2 months. To reheat, simply microwave or warm on the stovetop.

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Healthy

Healthy High Protein Honey Sesame Chicken Fried Rice 

Author: Caleb Rowan Cooking Method: Sauteing Cuisine: Keto Course: High Protein Recipes

Difficulty: Beginner Prep Time 10 mins Cook Time 20 mins Total Time 30 mins

Servings: 4

Best Season: Suitable throughout the year

Description

This dish is a keto-friendly, high-protein version of classic chicken fried rice, featuring tender chicken, cauliflower rice, a flavorful sesame glaze, and a combination of veggies. It's a modern take on traditional Asian fried rice, made healthy with low-carb and high-protein ingredients.

Ingredients

Scale

1/2x 1x 2x 3x

• 600 g Diced Chicken Breast (raw weight)
• ¹⁄₂ 1/2 Tsp Black Pepper, 1 Tsp Garlic Powder, 1 Tsp Onion Powder
• 25 ml Soy Sauce (marinate in chicken)
• 300 g Frozen Mixed Vegetables
• 2 2 Eggs & 100g Egg Whites (or regularar eggs)
• 20 g Spring Onion (white bits
• 560 g Cooked White Day Old Rice
• 25 ml Soy Sauce (add to fried rice)
• 10 ml Sesame Oil
• 10 g Spring Onion (green bits
• 1 1 Tsp Cornflour Mixed With 1/2 Cup Cold Water

SAUCE:

• 60 Honey g
• 20 Soy ml Sauce
• 40 Reduced g Sugar Ketchup
• 15 Rice ml Wine Vinegar
• 3 Diced Garlic Cloves

Instructions

1. In a bowl add 600g of diced chicken breast followed by 1/2 tsp of black pepper, 1 tsp of garlic powder, 1 tsp of onion powder & 25ml of soy sauce sauce. Mix it together & set it aside.
2. Spray a pan with light cooking oil spray then add 300g of frozen mixed vegetables on medium heat.
3. Once cooked push the vegetables to the side of the pan & add 2 whisked eggs + 100g of egg whites.
4. Once the eggs are cooked add 20g of spring onion (white bits only) followed by 560g of day old cooked white rice, 25ml of soy sauce & mix everything together.
5. Take the pan off the heat & add 10g of spring onion (green bits only) & 10ml of sesame oil on top. Mix well to combine.
6. For the sauce in a small bowl mix together 60g of honey, 20ml of soy sauce, 40g of reduced sugar ketchup, 15ml rice wine vinegar & 3 diced garlic cloves.
7. Now place the fried rice in a big bowl & to the same pan cook the chicken on medium - high heat for 4 minutes on each side.
8. Once the chicken is cooked add the sauce to the pan along with l tsp of cornflour mixed with water (this helps the sauce thicken
9. Stir slowly until the sauce thickens then mix everything together, divide into 4 equal servings & enjoy!

Nutrition Facts

Servings: 4 ServingCalories:350kcalTotal Fat:15gCholesterol:70mgSodium:620mgPotassium:450mgTotal Carbohydrate:9gSugars: 3gProtein:35g

Note

To store, place leftovers in an airtight container. Reheat in a skillet or microwave for best texture.

For extra flavor, add a dash of chili flakes or garlic powder.