High-Protein Garlic Chicken & Rice Skillet for Easy Meal Prep

This high-protein garlic chicken and rice skillet is a game-changer for busy weeknights and meal prep.

It’s a delicious, satisfying dish that comes together quickly, making it perfect for those times when you need a flavorful, homemade meal without spending hours in the kitchen. Each serving provides about 35 grams of protein.

Get ready to enjoy a honey garlic chicken fried rice that’s not only incredibly tasty but also super practical for lunches throughout the week. This recipe combines tender chicken with savory rice and a hint of sweetness, creating a balanced and complete meal that the whole family will love.

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What You’ll Love About This Quick And Easy Recipe

You’ll absolutely adore this recipe because it hits all the right notes for a busy lifestyle. It’s incredibly fast to prepare, making it ideal for those hectic weeknights when you want something homemade but don’t have much time. This dish is also fantastic for meal prepping; you can cook a larger batch on Sunday and have delicious, high-protein lunches ready for several days. It’s perfect for families, as the flavors are generally crowd-pleasing and not overly spicy, and it’s a great way to get a complete meal with protein, carbs, and vegetables all in one skillet. Serve it as a hearty dinner, a satisfying lunch, or even as a flavorful side dish if you’re hosting a casual gathering.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients before you start cooking is the best way to ensure a smooth and stress-free experience in the kitchen. This recipe uses common pantry staples and fresh ingredients that are easy to find at any grocery store.

INGREDIENTS:

• 1.5 pounds boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
• 2 tablespoons olive oil, divided
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 cup frozen peas and carrots blend
• 4 cups cooked white rice, day-old is best
• 1/4 cup soy sauce (low sodium preferred)
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1/2 teaspoon ground ginger
• 1/4 teaspoon black pepper
• Green onions, sliced, for garnish (optional)
• Sesame seeds, for garnish (optional)

For simple substitutions, you can easily swap chicken breasts for thighs, or even use lean ground turkey for a different texture. If you don’t have a red bell pepper, any color will work, or you can omit it entirely. Feel free to add other frozen vegetables like corn or green beans to boost the nutrient content. For the rice, while day-old white rice is ideal for fried rice, freshly cooked and cooled rice can also work in a pinch. If you’re sensitive to soy, tamari is an excellent gluten-free alternative.

Time Needed From Start To Finish

• Preparation time: 15 minutes
• Cooking time: 15-20 minutes
• Total time: 30-35 minutes

How To Make It Step By Step With Visual Cues

Follow these straightforward steps to create your delicious high-protein garlic chicken and rice skillet.

1. Prepare the Chicken: Pat the chicken pieces dry with paper towels. In a medium bowl, toss the chicken with 1 tablespoon of olive oil, salt, and pepper. This helps ensure an even sear and seasoning.
2. Cook the Chicken: Heat the remaining 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer and cook for 5-7 minutes, flipping occasionally, until browned and cooked through. Remove the chicken from the skillet and set aside.
3. Sauté Aromatics and Vegetables: Add the chopped onion to the same skillet and cook for 3-4 minutes until softened. Stir in the minced garlic and diced red bell pepper, cooking for another 2-3 minutes until fragrant and slightly tender-crisp.
4. Add Rice and Vegetables: Push the vegetables to one side of the skillet. Add the frozen peas and carrots blend and the cooked rice to the empty side. Break up any clumps of rice with your spatula. Cook for 2-3 minutes, allowing the rice to heat through and get slightly crispy.
5. Create the Sauce: While the rice is heating, whisk together the soy sauce, honey, rice vinegar, sesame oil, and ground ginger in a small bowl. This creates your flavorful honey garlic sauce.
6. Combine and Finish: Return the cooked chicken to the skillet with the rice and vegetables. Pour the prepared sauce over everything. Stir well to combine all ingredients, ensuring the chicken and rice are evenly coated with the sauce. Cook for another 2-3 minutes, stirring constantly, until the sauce has thickened slightly and everything is heated through.
7. Serve and Garnish: Remove the skillet from the heat. Taste and adjust seasoning if needed. Garnish with sliced green onions and sesame seeds, if desired, before serving hot.

Easy Variations And Serving Ideas That Fit Real Life

This versatile dish offers plenty of room for customization to suit your family’s preferences or what you have on hand. For a kid-friendly twist, you can reduce the amount of garlic slightly or add a touch more honey to the sauce for extra sweetness. If your kids aren’t keen on bell peppers, finely dice them so they blend in more, or swap them for milder vegetables like corn.

To boost the vegetable content, consider adding chopped broccoli florets, sliced mushrooms, or spinach during the sautéing stage. For a spicier kick, a pinch of red pepper flakes can be added to the sauce. If you’re looking for a vegetarian option, you can easily substitute the chicken with firm tofu or edamame.

This skillet meal is fantastic on its own, but you can also serve it with a simple side salad for added freshness. For a buffet or party setting, keep it warm in a slow cooker on a “warm” setting, stirring occasionally. Optional toppings that elevate the dish include a fried egg on top, a drizzle of sriracha for heat, or a sprinkle of chopped peanuts for crunch.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have common pitfalls. Here’s how to avoid them for a perfect garlic chicken and rice skillet every time.

• Overcrowding the Skillet: When cooking the chicken or sautéing vegetables, resist the urge to cram too much into the pan. This lowers the temperature, steaming the ingredients instead of browning them, which leads to less flavor. Cook in batches if necessary.
• Using Freshly Cooked, Hot Rice: While you can use freshly cooked rice, day-old, chilled rice is truly best for fried rice. Freshly cooked rice has too much moisture, making the final dish soggy and clumpy. If you must use fresh rice, spread it out on a baking sheet to cool and dry for at least 30 minutes before adding it to the skillet.
• Under-seasoning the Chicken: Don’t forget to season your chicken with salt and pepper before cooking. This builds flavor from the ground up and ensures the chicken isn’t bland.
• Overcooking the Vegetables: You want your vegetables to be tender-crisp, not mushy. Pay attention to cooking times and avoid overcooking them, especially the bell peppers.
• Not Whisking the Sauce Well: Ensure your honey garlic sauce ingredients are thoroughly whisked together before adding them to the skillet. This prevents pockets of unmixed ingredients and ensures even flavor distribution.

How To Store It And Make It Ahead Without Ruining Texture

This high-protein garlic chicken and rice skillet is an excellent candidate for meal prep and stores beautifully.

To store leftovers, allow the dish to cool completely to room temperature (within two hours of cooking). Transfer it to airtight containers. It will keep well in the refrigerator for up to 3-4 days.

For making ahead, you can cook the entire dish as directed and then follow the storage instructions. When you’re ready to eat, simply reheat individual portions.

To reheat, you can use a microwave or a skillet. In the microwave, heat on high for 1-2 minutes, stirring halfway through, until heated through. If using a skillet, add a small amount of oil to a non-stick pan over medium heat, add the rice, and stir-fry for 3-5 minutes until hot, breaking up any clumps. Adding a tablespoon of water or broth during reheating can help prevent it from drying out. The texture holds up very well, making it a reliable meal prep option.

Questions People Always Ask Before Making This Recipe

Can I use brown rice instead of white rice?

Yes, you can definitely use cooked brown rice. Just ensure it’s day-old and chilled for the best texture, similar to white rice. The cooking time for brown rice will be longer initially, so plan accordingly.

What if I don’t have sesame oil?

Sesame oil adds a distinct nutty flavor. If you don’t have it, you can omit it, but the flavor profile will be slightly different. You could try a tiny dash of toasted sesame seeds at the end for a hint

FAQs

• Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
• How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
• Can I adjust sweetness? Yes—add more or less sweetener to taste.
• Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.