Honey Sesame Chicken & Egg Fried Rice

Honey Sesame Chicken & Egg Fried Rice

Low Calorie High Protein Honey Sesame Chicken & Egg Fried Rice

Honey sesame chicken & egg fried rice is a popular Chinese-inspired dish that is loved for its combination of flavors and textures. By using lean chicken breast, reduced sugar ketchup, and light soy sauce, this recipe offers a healthier take on the classic dish. Packed with protein and vitamins, this meal is not only satisfying but also nourishing.

Serves: 4-6


For the chicken:

  • 600g diced chicken breast (raw weight)
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 25ml light soy sauce (for marinating, Brand: Ayam)

For the fried rice:

  • 300g frozen mixed vegetables
  • 2 eggs & 100g egg whites (or just regular eggs)
  • 20g spring onion (white bits only)
  • 560g cooked white day-old rice
  • 25ml light soy sauce (to add to fried rice)
  • 10ml sesame oil
  • 10g spring onion (green bits only)
  • 1 tsp cornflour mixed with 1/2 cup cold water

For the sauce:

  • 60g honey
  • 20ml light soy sauce
  • 40g reduced sugar ketchup
  • 15ml rice wine vinegar
  • 3 diced garlic cloves


  1. Marinate the chicken: In a bowl, mix the diced chicken breast with black pepper, garlic powder, onion powder, and 25ml light soy sauce. Set aside for at least 30 minutes.

  2. Prepare the sauce: In a small saucepan, combine honey, 20ml light soy sauce, reduced sugar ketchup, rice wine vinegar, and diced garlic cloves. Cook over medium heat, stirring occasionally, until well combined and heated through. Set aside.

  3. Cook the chicken: Heat a large non-stick skillet or wok over medium-high heat. Add marinated chicken and cook until browned and cooked through, about 4-6 minutes per side. Remove from the pan and set aside.

  4. Make the fried rice: In the same skillet or wok, add a bit of sesame oil if needed. Add the frozen mixed vegetables and cook until heated through, about 3-5 minutes. Add the white parts of the spring onions and cook for another 1-2 minutes.

  5. Add the eggs and egg whites to the skillet, stirring constantly to scramble them. Once cooked, add the cooked rice and 25ml light soy sauce. Stir to combine and cook for an additional 2-3 minutes.

  6. Thicken the sauce: Bring the sauce back to a simmer and stir in the cornflour and water mixture. Cook until the sauce has thickened, about 1-2 minutes.

  7. Combine: Add the cooked chicken back to the skillet with the fried rice. Pour the thickened sauce over the chicken and rice, stirring to combine.

  8. Finish and serve: Drizzle the dish with 10ml sesame oil and garnish with the green parts of the spring onions. Divide the fried rice among plates and enjoy your low calorie, high protein honey sesame chicken & egg fried rice!


  1. Brown rice: Replace white rice with brown rice for added fiber and nutrients.
  2. Tofu: Substitute diced chicken with firm tofu for a vegetarian or vegan option.
  3. Extra veggies: Add more vegetables, such as bell peppers, mushrooms, or zucchini, for extra nutrients and variety.
  4. Quinoa: Use cooked quinoa instead of rice for a higher protein, gluten-free alternative.
  5. Spicy version: Add red pepper flakes or a dash of hot sauce to the sauce for a spicy kick.
  6. Shrimp: Replace diced chicken with shrimp for a seafood variation.

Nutrition (per serving, 4 servings total):

  • Calories: 480 kcal
  • Protein: 42g
  • Carbohydrates: 58g (sugar: 15g, fiber: 4g)
  • Fat: 10g (saturated: 2g, unsaturated: 6g)
  • Sodium: 1130mg
  • Cholesterol: 135mg

Please note that the nutritional values are approximate and can vary based on the specific ingredients and portion sizes used.