If you're craving your favorite takeout but want a healthier, protein-packed option, this High-Protein Bang Bang Chicken Fried Rice is the perfect recipe. Loaded with juicy seasoned chicken, flavorful fried rice, and a creamy homemade Bang Bang sauce, this easy dinner delivers incredible flavor while helping you stay on track with your nutrition goals.
With 50 grams of protein per serving and only 560 calories, it's an ideal meal for meal prep, muscle building, healthy weight loss, or a satisfying family dinner.
Why You'll Love This Bang Bang Chicken Fried Rice
High in protein with 50g per serving
Better than takeout
Ready in about 30 minutes
Perfect for weekly meal prep
Family-friendly and customizable
Packed with vegetables and flavor
Great for fitness, weight loss, and high-protein diets
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Nutrition Information (Per Serving)
Calories: 560
Protein: 50g
Carbohydrates: 52g
Fat: 15g
Servings: 4
Ingredients
For the Chicken
1½ pounds chicken breast, diced
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon paprika
1 teaspoon salt
1 teaspoon black pepper
1 tablespoon cornstarch
1 tablespoon avocado oil
Chicken Glaze
1 tablespoon sweet chili sauce
1 teaspoon low-sodium soy sauce
1 teaspoon sriracha
For the Fried Rice
3 cups cooked jasmine rice (day-old rice works best)
2 cups frozen peas and carrots
3 eggs
4 garlic cloves, minced
3 tablespoons low-sodium soy sauce
1 tablespoon oyster sauce
1 teaspoon sesame oil
4 green onions, sliced
Bang Bang Sauce
½ cup light mayonnaise
¼ cup sweet chili sauce
1 tablespoon sriracha
1 teaspoon rice vinegar
1 teaspoon honey
Pinch of garlic powder
How to Make Bang Bang Chicken Fried Rice
Step 1: Prepare the Chicken
Dice the chicken breast into bite-sized pieces.
In a large bowl, season with garlic powder, onion powder, paprika, salt, and black pepper. Sprinkle the cornstarch over the chicken and toss until evenly coated.
Heat avocado oil in a large skillet over medium-high heat. Cook the chicken until golden brown and fully cooked.
Mix together the sweet chili sauce, soy sauce, and sriracha. Pour the glaze over the cooked chicken and stir until evenly coated. Remove the chicken from the skillet and set aside.
Step 2: Cook the Fried Rice
Using the same skillet, add the frozen peas and carrots. Cook for 3–4 minutes until tender.
Push the vegetables to one side and crack in the eggs. Scramble until cooked.
Add the cooked jasmine rice and stir everything together.
Mix in the minced garlic, soy sauce, oyster sauce, sesame oil, and sliced green onions. Stir until the rice is hot and evenly seasoned.
Return the glazed chicken to the skillet and toss everything together.
Step 3: Make the Bang Bang Sauce
In a small bowl, whisk together:
Light mayonnaise
Sweet chili sauce
Sriracha
Rice vinegar
Honey
Garlic powder
Mix until smooth and creamy.
Step 4: Serve
Divide the fried rice evenly into four bowls.
Drizzle each serving with about 1 tablespoon of Bang Bang sauce.
Top with extra green onions and enjoy immediately.
Meal Prep Tips
Store in airtight containers for up to 4 days.
Keep the Bang Bang sauce separate until serving.
Reheat the fried rice in a skillet or microwave before adding the sauce.
Freeze portions for up to 2 months for easy lunches.
Recipe Variations
Swap chicken breast for shrimp or lean ground turkey.
Use brown rice or cauliflower rice for a different twist.
Add broccoli, bell peppers, mushrooms, or edamame for extra vegetables.
Increase the sriracha if you love spicy food.
Garnish with sesame seeds for extra crunch.
Expert Tips
Use cold, day-old rice to achieve authentic fried rice texture.
Avoid overcrowding the pan while cooking the chicken.
Cook over medium-high heat for the best flavor.
Toss continuously to prevent sticking and ensure even cooking.
Add the Bang Bang sauce after plating to keep the rice from becoming soggy.
Frequently Asked Questions
Can I make this ahead of time?
Yes. This recipe is perfect for meal prep and stays fresh in the refrigerator for several days.
Is this recipe healthy?
Yes. It uses lean chicken breast, plenty of vegetables, and a lighter homemade sauce while providing an excellent amount of protein.
Can I use fresh vegetables?
Absolutely. Fresh carrots, peas, broccoli, bell peppers, or snap peas all work well.
Can I make it gluten-free?
Yes. Simply use gluten-free soy sauce (tamari) and a gluten-free oyster sauce alternative.
Final Thoughts
This High-Protein Bang Bang Chicken Fried Rice is everything you love about restaurant-style fried rice with a healthier twist. It's packed with lean protein, colorful vegetables, fluffy rice, and a creamy, spicy Bang Bang sauce that brings every bite to life.
Whether you're meal prepping for the week, fueling your workouts, or simply looking for a delicious homemade dinner, this recipe is guaranteed to become a favorite.
Try it once, and you'll never look at takeout the same way again!