Description

Your New Secret Weapon: High-Protein Teriyaki Chicken Fried Rice

Hey there, friend. Beau here from Feastical.

Let’s talk about that mid-week moment: you’re tired, you’re hungry, and the takeout app is calling your name. You want something saucy, savory, deeply satisfying… but you also don’t want the food coma, the sodium overload, or the “why did I do that?” regret.

So here’s your third option.

All the glossy, sticky-sweet goodness of teriyaki chicken.
All the comfort of fried rice.
But packed with protein, balanced macros, and meal-prep power.

This High-Protein Teriyaki Chicken Fried Rice delivers ~550 calories and 50g of protein per serving — and it actually tastes like something you’d crave.

Let’s build it.

Ingredients

Scale

For the Chicken

700g (1.5 lbs) chicken breast, diced
Garlic salt, to taste
2 tablespoons cornstarch

For the Fried Rice

600g cooked rice (cold, day-old preferred)
100g frozen mixed vegetables (peas, carrots, corn)
3 eggs
2 tablespoons soy sauce
1 tablespoon sesame oil
Sesame seeds (optional)

For the Homemade Teriyaki Sauce

4–5 tablespoons soy sauce
½ tablespoon rice vinegar
1 tablespoon ginger paste
1 tablespoon garlic paste
3 tablespoons honey
1 teaspoon cornstarch

Instructions

Step 1: Crispy Protein Base

Season diced chicken with garlic salt.
Toss with cornstarch until lightly coated.
Air fry at 200°C / 400°F for 12–15 minutes, shaking halfway through.

No air fryer? Bake at 425°F for 15–18 minutes on a lined sheet pan.

The cornstarch is key — it creates that lightly crisp exterior without deep frying.

Step 2: Build the Fried Rice

Heat a large skillet or wok over medium-high heat.
Add frozen vegetables (no oil needed yet). Cook 2–3 minutes until heated through.
Push veggies to one side.
Add a small drizzle of oil and scramble the eggs in the open space.
Mix eggs with veggies.

Now add your cold rice.

Break up clumps and toss thoroughly.

Drizzle:

Soy sauce
Sesame oil

Cook 3–4 minutes until heated through and grains are separate.

Divide evenly into 4 meal prep containers.

Step 3: Make the Teriyaki Sauce

In a small saucepan, whisk together:

Soy sauce
Rice vinegar
Ginger paste
Garlic paste
Honey
Cornstarch

Heat over medium, whisking constantly.

Simmer 2–3 minutes until thick and glossy.

Step 4: Glaze the Chicken

Add hot cooked chicken directly into the sauce.

Toss until evenly coated in that sticky glaze.

Spoon over fried rice.

Finish with sesame seeds.

Meal prep = complete.

Notes

Protein Swaps

Extra-firm tofu (press well, coat in cornstarch)
Shrimp
Lean ground turkey
Thin-sliced steak

Rice Alternatives

Brown rice
Quinoa
Cauliflower rice (cook thoroughly to remove excess moisture)

Sauce Variations

Add sriracha for spice
Add crushed pineapple for sweet-tart flavor
Double the ginger for extra zing