High-protein Chicken Fried Rice with Sweet Chilli Sauce

Published 1 day ago
0 ratings

This high-protein chicken fried rice with sweet chilli sauce is quick to make and really satisfying. It uses chicken breast, eggs, basmati rice, and vegetables. The sticky sweet chilli chicken goes well with the savoury egg fried rice, so it’s great for easy dinners or meal prep.

High-protein Chicken Fried Rice with Sweet Chilli Sauce
category High-Protein
meal type Dinner
difficulty Easy
Preparation in 15 minutes
Cooks in 20 minutes
Serves 4

Nutrition

  • Calories 525kcal 151kcal
  • Fat 9.1g 2.6g
  • Carbs 63.3g 18.2g
  • Proteins 44.9g 12.9g
  • Fibre 3.9g 1.1g

Ingredients

  • Main Recipe

Sauce

Rice

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

I love this recipe because it is so easy to make after a busy day. The chicken becomes glossy and sticky in the sweet chilli sauce, and the fried rice makes the meal feel hearty and filling. It has that classic takeaway flavour, but uses simple, everyday ingredients. Plus, it reheats well, so leftovers make a great lunch.

Tips and Variations

  • Add sliced spring onions before serving for extra freshness.
  • Swap white basmati rice for brown rice if you want more fibre.
  • Add diced carrot, peppers or broccoli for extra vegetables.
  • Use low-sodium soy sauce to reduce the salt content.
  • Add chilli flakes or fresh chilli if you prefer more heat.
  • Serve with a light cucumber salad on the side.
  • Replace part of the rice with cauliflower rice for a lighter version.
  • Divide into containers for easy high-protein meal prep lunches.

Meal Storage

Keep any leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave until it’s piping hot before serving.

Freezer tips

You can freeze this dish for up to 2 months. Let the food cool completely before putting it in freezer-safe containers.

Defrost the meal in the fridge overnight. Reheat gently in a pan with a splash of water to add moisture and keep the rice fluffy.

Frequently Asked Question

Cold rice is best because the grains stay separate and give fried rice a better texture. Freshly cooked rice can turn out too soft.
Yes, you can. Chicken thighs give the dish a richer flavour and stay juicy while cooking.
Yes, this recipe reheats well and is great for easy high-protein lunches during the week.
Add chilli flakes, fresh chilli, or a spoonful of chilli paste to the sauce if you want more heat.
Yes, you can. Try adding more vegetables, using brown rice, or cutting back on the sauce to make it healthier.

Closing Note

This high-protein chicken fried rice is full of flavour and has a great texture, making it an easy dinner for any night. The juicy sweet chilli chicken and savoury egg fried rice are also perfect for meal prep. If you like quick rice dishes, you might enjoy this honey garlic chicken stir-fry with brown rice too.

  • 💪 High Protein
  • 🪶 Low Fat
  • 🧊 Freezer Friendly

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