Name: High Protein Crispy Garlic Chicken Fried Rice Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Asian
Ingredients: 1 lb boneless, skinless chicken breast, cut into small pieces; 1 tsp cornstarch; 2 cups cooked jasmine or basmati rice (preferably day-old); 4 cloves garlic, minced; 2 tbsp olive oil or sesame oil; 1 cup frozen peas and carrots, thawed; 3 green onions, sliced; 2 large eggs, lightly beaten; 3 tbsp low-sodium soy sauce; 1 tbsp oyster sauce (optional); ½ tsp ground black pepper; 1 tbsp water (for cornstarch slurry)

Jump to Recipe

Get ready to fall in love with High Protein Crispy Garlic Chicken Fried Rice! This incredible dish combines tender, golden chicken bites with aromatic garlic, fluffy rice, and vibrant veggies, all stir-fried to perfection. Every forkful is loaded with crave-worthy textures and savory flavors, making it perfect for busy weeknights or a satisfying meal prep. Not only does it pack a protein punch, but the crispy chicken and subtle hints of garlic elevate this fried rice from ordinary to unforgettable. It’s one of those rare recipes you’ll find yourself returning to again and again.

High Protein Crispy Garlic Chicken Fried Rice Recipe - Recipe Image

Ingredients You’ll Need

The beauty of High Protein Crispy Garlic Chicken Fried Rice is how it transforms humble ingredients into something extraordinary. Each addition brings distinct flavors, vibrant color, or irresistible texture, ensuring every bite is perfectly balanced and wholly satisfying.

Cooked jasmine or basmati rice: Day-old rice is key for that ideal fried rice texture; it stays fluffy and doesn’t get mushy.
Boneless, skinless chicken breast: The lean protein hero—cutting it into small pieces ensures quick, even cooking and maximum crispiness.
Fresh garlic cloves: Don’t skimp on garlic—it infuses the oil first, setting the savory tone for the entire dish.
Olive oil or sesame oil: Your choice! Both deliver wonderful flavor and give the chicken and rice their golden edges.
Frozen peas and carrots: These classic veggies add sweetness and a pop of color; thaw them for quick, even cooking.
Green onions: Sliced for a zesty, fresh bite and gorgeous green accents throughout the rice.
Large eggs: Lightly beaten eggs scramble into delicate curds, adding protein and that signature fried rice richness.
Low-sodium soy sauce: Brings essential saltiness and umami depth without overwhelming the dish.
Oyster sauce (optional): Adds a hint of sweetness and extra complexity—feel free to skip if you prefer.
Ground black pepper: Freshly cracked brings subtle heat and rounds out all the other flavors.
Cornstarch: Key for getting that unbelievably crispy coating on the chicken.
Water: Just a splash to make the cornstarch slurry that helps the chicken crisp up beautifully.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Step 1: Prep the Chicken

Start by tossing your chicken pieces with the cornstarch and a splash of water. This light coating forms a magical shield, helping the chicken crisp up wonderfully in the pan while still keeping everything juicy and tender inside. Don’t skip this step—it’s the secret to that addictive crunch!

Step 2: Cook the Chicken

Heat up a tablespoon of your chosen oil in a large skillet or wok over medium-high heat, then add the coated chicken pieces. Watch them sizzle and turn golden, flipping as needed so each side develops that gorgeous crispy crust. After about 5–7 minutes, once the chicken is cooked through and irresistible, set it aside. Resist snacking—there’s more deliciousness to come!

Step 3: Sauté the Garlic

In the same pan, lower the heat just a bit and add the remaining oil, swirling to coat. Toss in all that minced garlic and let it sizzle for around 30 seconds, just until it’s fragrant and slightly golden. Keep a close eye—burnt garlic can turn bitter quickly, and you want that mellow, toasty aroma.

Step 4: Scramble the Eggs

Push the garlic off to the side, making a space in the center of the pan. Pour in the beaten eggs and let them set for a few seconds, then gently stir until just cooked. You’ll get pillowy curds that give the fried rice its signature richness and boost the high protein in every bite.

Step 5: Stir-Fry Everything

Add your day-old rice, peas, carrots, and green onions to the pan with the aromatic garlic and eggs. Now comes the fun part—drizzle in the soy sauce and optional oyster sauce. Use your spatula to break up any rice clumps and ensure everything gets evenly coated. Stir-fry for a few minutes to let the grains get a little toasty and the flavors meld together.

Step 6: Bring Back the Chicken

Toss those irresistibly crispy chicken bites back into the pan, folding them gently into the rice. The chicken will stay crunchy while soaking up all the savory, garlicky goodness. Give everything a final toss and make sure every piece of chicken gets its fair share of the sauce and veggies.

Step 7: Finish and Serve

Sprinkle with black pepper and taste for seasoning—you can adjust the soy sauce or pepper as needed. Serve the High Protein Crispy Garlic Chicken Fried Rice hot, straight from the pan. That fresh-from-the-wok taste is unbeatable!

How to Serve High Protein Crispy Garlic Chicken Fried Rice

Garnishes

A finishing flourish makes all the difference! Top your High Protein Crispy Garlic Chicken Fried Rice with extra sliced green onions, a dash of toasted sesame seeds, or even a sprinkling of freshly chopped cilantro for a burst of color and herby brightness. For a little heat, try a few red chili flakes or a drizzle of sriracha.

Side Dishes

This fried rice is a complete meal in itself, but it also plays well with others. Pair it with a simple cucumber salad for freshness, or some quick sautéed greens like bok choy for even more veggie power. If you’re feeling fancy, serve it alongside steamed dumplings or a clear broth soup for a restaurant-style dinner at home.

Creative Ways to Present

High Protein Crispy Garlic Chicken Fried Rice is as fun to serve as it is to eat. Pile it high in colorful bowls, serve it family style on a big platter, or even spoon it into lettuce cups for a low-carb twist. Individual ramekins or bento boxes make this dish great for lunch meal prep or picnics.

Make Ahead and Storage

Storing Leftovers

Leftover High Protein Crispy Garlic Chicken Fried Rice keeps well in the fridge for up to three days. Transfer it to an airtight container as soon as it’s cooled to preserve the flavors and prevent any sogginess. The chicken may soften slightly, but the flavors get even more delicious as they mingle.

Freezing

This fried rice can be frozen for up to a month with good results. Make sure it’s cooled completely before freezing it in freezer-safe containers or bags, portioned out for easy future meals. Thaw overnight in the fridge for the best texture, as microwaving from frozen may affect the rice’s fluffiness.

Reheating

To reheat and maintain the best texture, use a skillet over medium heat with a little oil or water. Stir occasionally until everything is hot and steamy, and the chicken crisps back up a bit. For quick lunches, a microwave works well—cover the rice and heat in short bursts, stirring in between.

FAQs

Can I use another protein instead of chicken?

Absolutely! Shrimp, tofu, or even lean pork work beautifully with this recipe. Adjust the cooking time as needed to keep everything tender and delicious.

What type of rice works best for this fried rice?

Day-old jasmine or basmati rice is ideal for High Protein Crispy Garlic Chicken Fried Rice, as it’s drier and less likely to turn mushy when stir-fried. Freshly cooked rice can be used, but let it cool and dry out as much as possible first.

Is this recipe gluten-free?

With a quick swap to gluten-free soy sauce and gluten-free oyster sauce (or simply omit the oyster sauce), this dish easily becomes a gluten-free favorite. Always double-check your labels to be sure!

Can I make this without eggs?

Yes! Just skip the eggs or substitute with scrambled silken tofu for a similar texture and added protein. The result is still fantastic and maintains that signature fried rice feel.

How do I keep the chicken crispy if making ahead?

Store the chicken separately from the rice if possible, and add it back in just before serving and reheating. This helps retain more crunch, especially if you reheat everything in a skillet rather than the microwave.

Final Thoughts

If you’re searching for a meal that’s crave-worthy, filling, and seriously satisfying, you’ll want to bookmark this High Protein Crispy Garlic Chicken Fried Rice. It’s a dinner winner that leaves everyone asking for seconds—so grab your skillet and treat yourself to a dish that delivers hearty flavor and nourishing comfort with every bite!

High Protein Crispy Garlic Chicken Fried Rice Recipe

★★★★★

5.1 from 16 reviews

Author: lilan
Total Time: 30 minutes
Yield: 4 servings 1x
Diet: Non-Vegetarian

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Description

This High Protein Crispy Garlic Chicken Fried Rice recipe is a delicious and satisfying dish that combines tender chicken pieces coated in a crispy outer layer, flavorful jasmine or basmati rice, and a medley of vegetables, all stir-fried together with a garlicky twist.

Instructions

Prep the Chicken: Toss chicken pieces with cornstarch for an even coating.
Cook the Chicken: Pan-fry coated chicken until golden and crispy.
Sauté the Garlic: Cook minced garlic until fragrant.
Scramble the Eggs: Cook beaten eggs until just set.
Stir-fry Everything: Combine rice, peas, carrots, and green onions with sauces.
Bring Back the Chicken: Add the crispy chicken back into the pan.
Finish and Serve: Season with black pepper, adjust seasoning, and serve hot.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Main Course
Method: Stir-Frying
Cuisine: Asian