High-Protein Orange Chicken and Rice

A Healthy Twist on a Takeout Classic

Who doesn’t love the tangy, sweet, and savory flavors of orange chicken? It’s a takeout favorite for a reason—but let’s be real, the deep-fried, sugar-loaded version doesn’t always fit into our fitness goals. That’s why we’ve created this *High-Protein Orange Chicken and Rice* recipe. It’s packed with lean protein, fresh citrus zing, and just the right amount of flavor to keep your taste buds happy—all while keeping your macros in check. Bonus: it’s perfect for meal prep, so you can enjoy this guilt-free goodness all week long!

Here’s how to whip up this dish in your own kitchen.

Ingredients (Serves 4)

- For the Chicken:
  - 1.5 lbs boneless, skinless chicken breast (cut into bite-sized pieces)
  - 2 tbsp cornstarch (for coating)
  - 1 tbsp olive oil
  - Salt and pepper to taste

- For the Orange Sauce:
  - 1 cup fresh orange juice (about 2-3 oranges, or use no-sugar-added store-bought)
  - Zest of 1 orange
  - 3 tbsp low-sodium soy sauce
  - 2 tbsp honey (or a sugar-free alternative like erythritol for lower carbs)
  - 1 tbsp rice vinegar
  - 1 tsp sesame oil
  - 2 garlic cloves, minced
  - 1 tsp ginger, grated (fresh is best!)
  - 1 tbsp cornstarch (mixed with 2 tbsp water to make a slurry)
  - Optional: red pepper flakes for a kick

• For the Base:
    - 2 cups cooked brown rice (or white rice, cauliflower rice for low-carb)
    - Optional: sliced green onions and sesame seeds for garnish
  

Instructions

1. Prep the Chicken: Pat the chicken pieces dry with a paper towel. Toss them in a bowl with 2 tbsp cornstarch, a pinch of salt, and some cracked black pepper until evenly coated. This gives it that slight crisp without frying!

2. Cook the Chicken: Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken in a single layer (work in batches if needed) and cook for 4-5 minutes per side until golden and cooked through (internal temp should hit 165°F). Remove the chicken and set it aside.

3. Make the Sauce: In the same skillet, lower the heat to medium. Add the orange juice, orange zest, soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Stir everything together and let it simmer for 2-3 minutes to meld those flavors. If you like a little heat, toss in some red pepper flakes here.

4. Thicken It Up: Stir in the cornstarch slurry and keep stirring for about 1-2 minutes until the sauce thickens into that glossy, irresistible texture. Taste and adjust—if you want it sweeter, add a touch more honey; if it needs more tang, a splash of orange juice does the trick.

5. Combine: Add the cooked chicken back into the skillet and toss it in the sauce until every piece is coated in citrusy goodness.

6. Assemble: Divide your cooked rice into four meal prep containers (or plates if you’re eating right away). Top each with a generous portion of the orange chicken. Sprinkle with green onions and sesame seeds for that pro-chef vibe.

Nutrition (Per Serving, Approx.)

- Calories: 450
- Protein: 42g
- Carbs: 45g (adjust based on rice choice)
- Fat: 10g

Note: These numbers can vary depending on your exact ingredients and portion sizes, so tweak as needed to fit your goals!*

Why We Love This Recipe

This high-protein orange chicken is a game-changer for meal prep. The chicken stays juicy, the sauce keeps its bold flavor even after a few days in the fridge, and it reheats like a dream. Plus, with over 40 grams of protein per serving, it’s a fantastic way to fuel your body post-workout or power through a busy day. Pair it with brown rice for sustained energy, or go low-carb with cauliflower rice if that’s your style.

Meal Prep Tip

Make a double batch of the sauce and freeze half for next time—it’s a total time-saver! Store the chicken and rice in airtight containers, and you’ve got four ready-to-go meals that’ll last in the fridge for up to 4 days.

Ready to ditch the takeout menus and level up your meal prep game? Try this recipe and let us know how it turns out! Snap a pic of your creation and tag us—we’d love to see your spin on this healthy classic.

Happy prepping!