Honey Garlic Chicken Fried Rice

Crispy honey garlic chicken paired with toasted sesame fried rice and a creamy sriracha sauce — a high-protein, low-calorie sheet pan meal prep that makes 8 servings in one go.

smart_display Published 2026-02-06 download Extracted 2026-04-04

10m Prep

35m Cook

45m Total

8 Servings

meal-prep high-protein low-calorie sheet-pan chicken fried-rice honey-garlic asian-fusion weight-loss easy dairy-free-optional gluten-free-optional

Ingredients

Creamy Sriracha Sauce

300 g low fat yogurt
120 g light mayo
50 g sriracha
25 g honey
1.5 tsp smoked paprika

Honey Garlic Chicken

1300 g raw boneless chicken thighs (cubed and fat trimmed)
2.5 tsp black pepper
4 tsp garlic granules
3 tsp onion powder
2 tsp chilli flakes optional
6 tsp olive oil
50 g honey
30 g light soy sauce
25 g dark soy sauce
as needed cooking spray

Toasted Sesame Fried Rice

475 g frozen mixed vegetables (carrots, sweetcorn, green beans, peas)
100 g green onion, white part (chopped)
40 g sesame seeds
375 g uncooked white rice (cooked (yields 700-800g cooked))
40 g light soy sauce (adjust to taste based on colour)
50 g green onion, green part (chopped)
20 g light butter

Steps

Creamy Sriracha Sauce

1

In a bowl, combine low-fat yogurt, light mayo, sriracha, honey, and smoked paprika. Mix until smooth and creamy. Transfer to a bottle or sealed container and refrigerate — this sauce keeps well for the week.

Tip: Bottle the sauce immediately after making for easy drizzling during the week.

~3 min

Honey Garlic Chicken

1

Slice chicken thighs into small cubes and trim excess fat. Add black pepper, garlic granules, onion powder, and chilli flakes, then drizzle with olive oil, honey, light soy sauce, and dark soy sauce. Mix well until the color changes evenly. Set aside to marinate.

Tip: Mix until the color of the marinade distributes evenly over all the chicken pieces for consistent flavor.

~5 min
2

Line a large sheet pan and spread the marinated chicken in a single layer. Spray lightly with cooking spray. Oven bake at 190°C / 390°F for 20 minutes until golden brown and crispy.

Tip: Spread chicken in a single layer — overcrowding steams the chicken instead of crisping it.

~20 min

Toasted Sesame Fried Rice

1

Once chicken is cooked, remove it from the pan leaving the resting juices behind. Add frozen mixed vegetables, green onion (white part), and sesame seeds to the sheet pan. Mix everything thoroughly into all the chicken juices. Spread flat and oven roast for 15 minutes.

Tip: The chicken juices left in the pan are flavor gold — make sure to mix the vegetables into them thoroughly before roasting.

~15 min
2

Once vegetables are roasted, add leftover cooked rice to the pan along with light soy sauce, green onion (green part), and light butter. Mix gently until everything is coated and the rice is fluffy. Add the honey garlic chicken back in and mix well. Serve with the creamy sriracha sauce.

Tip: Light butter adds a silky, smooth texture to the rice — don't skip it.

~5 min

Nutrition (per serving)

550

Calories

42g

Protein

52g

Carbs

18g

Fat

Fiber

Cultural Context

A meal-prep-optimized fusion dish combining the sticky-sweet flavors of honey garlic chicken popular in Asian-American cooking with sheet pan efficiency. The creator, Jalalsamfit, specializes in high-protein, calorie-counted recipes designed for fitness-focused weekly meal prep.