Crispy Garlic Chicken Fried Rice (High Protein, 592 cal)

A high-protein meal prep of crispy garlic-soy chicken thighs served over onion-butter fried rice with eggs and vegetables, finished with a creamy garlic yum yum sauce. Macro-friendly at 592 calories and 48g protein per serving, designed for an entire week of flavorful, easy-to-reheat lunches.

smart_display Published 2026-05-12 download Extracted 2026-05-13

15m Prep

25m Cook

40m Total

5 Servings

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Ingredients

Crispy Garlic Chicken

1000 g boneless skinless chicken thighs (cubed)
2 tsp black pepper
1.5 tsp chilli flakes
2 tsp garlic powder
2 tsp onion powder
25 g dark soy sauce
25 g light soy sauce
2 tsp olive oil optional
20 g reduced fat butter (for cooking)
1 tbsp fresh parsley (finely chopped)

Garlic Yum Yum Sauce

150 g light mayonnaise
75 g reduced sugar ketchup
75 g sriracha
1 tsp minced garlic
0.5 tsp ginger powder
1 tbsp rice vinegar
dash milk or water (for desired consistency)

Garnish

to garnish fresh parsley (chopped) optional
to garnish chilli and garlic grinder mix optional
to garnish sesame seeds optional

Onion Butter Fried Rice

280 g uncooked white rice (cook to 620g cooked weight; preferably use cold day-old cooked rice)
30 g reduced fat butter
150 g white onion (finely chopped)
100 g spring onion (white part) (chopped)
100 g carrots (chopped)
1 tsp black pepper (extra seasoning for rice)
1 tsp onion powder (extra seasoning for rice)
1 tsp dried parsley (extra seasoning for rice)
3 whole whole eggs (use 2-3 to taste)
20 g dark soy sauce (add more if needed)
20 g light soy sauce
40 g oyster sauce
big handful spring onion (green part) (chopped, for finishing)

Steps

1

Plate the fried rice, top with the crispy garlic chicken, drizzle with the garlic yum yum sauce, and finish with chopped parsley, chilli and garlic grinder mix, and sesame seeds. Divide into 5 meal-prep containers.

Tip: At 592 calories and 48g protein per serving, this scales perfectly for a 5-day workweek of high-protein lunches.

~3 min

Crispy Garlic Chicken

1

Slice the chicken thighs into bite-sized cubes and season with black pepper, chilli flakes, garlic powder, onion powder, dark soy sauce, light soy sauce, and olive oil. Mix until the color of the chicken changes evenly.

Tip: Mixing until the color changes ensures the seasoning is fully absorbed before cooking.

~5 min
2

Heat reduced fat butter in a pan over medium-high heat. Cook the chicken for about 5 minutes per side until golden brown and crispy.

Tip: Don't crowd the pan — cook in batches if needed so the chicken sears instead of steams.

~10 min
3

Add fresh chopped parsley to the cooked chicken and mix until well coated and juicy. Set the chicken aside.

~2 min

Garlic Yum Yum Sauce

1

Make the garlic yum yum sauce: combine light mayo, reduced sugar ketchup, sriracha, minced garlic, ginger powder, rice vinegar, and a dash of milk or water for desired consistency. Whisk until smooth and set aside.

Tip: This sauce makes enough for 8+ meals — store in the fridge for the rest of the week.

~3 min

Onion Butter Fried Rice

1

In the same pan, add another piece of butter with the chopped white onion. Cook for about 8 minutes until caramelized.

Tip: Using the same pan keeps all the chicken fond for extra flavor in the rice.

~8 min
2

Add the white parts of the spring onion and the chopped carrots, then sprinkle in the extra seasoning (1 tsp each of black pepper, onion powder, and parsley). Mix well.

~3 min
3

Crack in the eggs and keep stirring until scrambled and just set.

~2 min
4

Add the cold day-old cooked rice along with more dark and light soy sauce, the oyster sauce, and a big handful of chopped green spring onion. Give it a final mix until fragrant and the rice is well coated.

Tip: Day-old rice is drier and stays separate when fried — fresh rice will turn mushy.

~4 min

Nutrition (per serving)

592

Calories

48g

Protein

53g

Carbs

20g

Fat

Fiber

Cultural Context

Fried rice has Cantonese roots and is one of the most adapted dishes in the world, with regional versions across China, Southeast Asia, and the global diaspora. This particular take belongs to the modern macro-tracking fitness genre: chicken thighs replace traditional pork or shrimp for a higher protein hit, day-old rice is used to keep grains separate the way Chinese home cooks have done for generations, and a Western-style yum yum sauce (a Japanese-American hibachi staple) ties it all together as a meal-prep friendly weekday lunch.