High Protein Crispy Garlic Chicken Fried Rice Recipe

If you’re looking to reinvent your dinner routine with something satisfyingly savory, look no further than this High Protein Crispy Garlic Chicken Fried Rice. This irresistible stir-fry brings together golden-crisp chicken, luscious garlic, tender veggies, and softly scrambled eggs, all tossed with fluffy rice and a glossy soy sauce finish. It’s that get-in-your-veggies kind of meal that never tastes like a compromise, and with plenty of protein, incredible flavor, and restaurant-style crunch, this is the craveable fried rice you’ll cook again and again!

Ingredients You’ll Need

Everything you need for this High Protein Crispy Garlic Chicken Fried Rice is likely already in your kitchen—and every ingredient plays an important role. Fresh aromatics, frozen veggies, and day-old rice are the backbone, while a few simple sauces bring the whole dish to life.

• Cooked jasmine or basmati rice (2 cups): Using day-old rice is the secret to separated, non-mushy grains that soak up all those flavors beautifully.
• Boneless, skinless chicken breast (1 lb): Bite-sized for quick, even cooking and a punch of lean protein.
• Garlic (4 cloves, minced): The magical flavor-maker that turns oil into liquid gold and infuses every bite with savory aroma.
• Olive oil or sesame oil (2 tbsp): Sesame oil adds a classic nutty aroma, while olive oil keeps it lighter—pick your favorite!
• Frozen peas and carrots (1 cup, thawed): Adds bright pops of color and a little natural sweetness to mingle with the salty soy.
• Green onions (3, sliced): Fresh, delicate, and peppery, these are tossed in for both flavor and a finishing flourish.
• Large eggs (2, lightly beaten): Eggs bring that signature rich, fluffy texture to your fried rice.
• Low-sodium soy sauce (3 tbsp): For an umami boost without overdoing the salt—your rice will thank you.
• Oyster sauce (1 tbsp, optional): Adds depth and a subtle sweetness for a takeout-style finish.
• Ground black pepper (½ tsp): Just enough kick to wake up the flavors at the end.
• Cornstarch (1 tsp, for chicken coating): The key to that tantalizing crispy chicken crust.
• Water (1 tbsp, for cornstarch slurry): Loosens the cornstarch and helps it stick perfectly to the chicken.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Step 1: Prep the Chicken

Start by tossing your bite-sized chicken breast pieces with cornstarch and a splash of water in a bowl. The slurry forms a light coating that reacts with the hot oil, giving you those crispy golden edges everyone loves. This simple step makes every bit of chicken in your High Protein Crispy Garlic Chicken Fried Rice delightfully crunchy yet succulent inside.

Step 2: Cook the Chicken

Heat one tablespoon of oil in a large skillet or wok over medium-high. Add the chicken in a single layer, letting each side get golden brown and crisp, about 5 to 7 minutes. Work in batches if needed—crowding the pan will steam, not sear. Once done, scoop the chicken out onto a plate and keep it nearby. The crunch? That’s your secret weapon.

Step 3: Sauté the Garlic

In the same hot pan, add the remaining oil and the minced garlic. Stir it for about 30 seconds, just until it smells irresistible and fragrant. Be careful here—garlic goes from perfect to burnt in a flash. At this point, your kitchen should already smell like your favorite neighborhood Asian restaurant!

Step 4: Scramble the Eggs

Push the golden garlic to one side of the skillet, then pour in your beaten eggs. Let them sit undisturbed for a moment, then gently stir until just set into soft curds. The eggs will pick up rich garlic flavor while adding cloud-like pockets throughout your fried rice.

Step 5: Stir-Fry Everything

Add the cold, cooked rice to the pan, along with thawed peas and carrots and the sliced green onions. Drizzle the soy sauce and, if you’re feeling fancy, oyster sauce right over the top. Use a spatula to break up any clumps and keep things moving so those grains get evenly coated and toasted, mingling with all the aromatics and sauce.

Step 6: Bring Back the Chicken

Now, add your crispy chicken back into the sizzling pan. Give everything a thorough mix, making sure the chicken stays crunchy on the outside but gets glazed in saucy fried rice goodness. Three more stirs and the entire dish just sings with color and craveable aroma.

Step 7: Finish and Serve

Sprinkle black pepper generously over your High Protein Crispy Garlic Chicken Fried Rice. Taste and adjust soy sauce or pepper as needed, then serve hot and fresh right out of the skillet for maximum satisfaction.

How to Serve High Protein Crispy Garlic Chicken Fried Rice

Garnishes

A bright sprinkle of sliced green onions or a trio of toasted sesame seeds instantly makes your High Protein Crispy Garlic Chicken Fried Rice look restaurant-worthy. For a spicy hit, a few drops of chili oil or a dusting of crushed red pepper take it into “you can’t stop eating this” territory.

Side Dishes

This fried rice is hearty enough to stand alone, but pairs dreamily with quick cucumber salad, miso soup, or crisp steamed bok choy for a full feast. A cool glass of iced jasmine tea brings the whole thing together on a refreshingly light note.

Creative Ways to Present

Serve your High Protein Crispy Garlic Chicken Fried Rice in single-serving bowls for easy lunches or heap it onto a big platter for a lively, shared family meal. If you’re feeling playful, try molding the rice in a ramekin for neat “rice domes”—a guaranteed wow factor at your next get-together.

Make Ahead and Storage

Storing Leftovers

Let leftovers cool to room temperature, then transfer the fried rice to an airtight container. Refrigerate within two hours to retain both taste and texture—your rice will keep splendidly for up to 4 days without getting soggy or bland.

Freezing

Yes, you can freeze High Protein Crispy Garlic Chicken Fried Rice! Portion it into individual freezer-safe containers and freeze for up to 2 months. The veggies, chicken, and egg all thaw beautifully, making this a fantastic meal prep option.

Reheating

For best results, reheat gently in a skillet over medium, adding a splash of water or extra soy sauce to revive the rice’s moisture. You can also use the microwave—just cover loosely and heat in short bursts, stirring between each round to keep things evenly hot.

FAQs

Can I use brown rice or another grain?

Absolutely! Brown rice, quinoa, or even cauliflower rice all work as nutritious alternatives. Just make sure the grain is cold and cooked in advance to avoid clumping and achieve that signature fried rice texture.

What is the best substitute if I don’t have oyster sauce?

If oyster sauce is off the menu, use an extra dash of soy sauce mixed with a pinch of sugar, or try hoisin sauce for a hint of sweetness. Your High Protein Crispy Garlic Chicken Fried Rice will still be deliciously satisfying!

Can I make this dish vegetarian?

Totally! Swap the chicken for firm tofu or tempeh, tossed with cornstarch the same way for crispy bites, or just add more eggs and boost the veggies for a fully meatless main that’s full of protein.

Is it possible to use freshly cooked rice?

Freshly cooked rice tends to be too moist and sticky for stir-frying, leading to clumpy results. If you have to use fresh rice, spread it out on a sheet tray and let it cool (ideally in the fridge) for 30–60 minutes first to dry it out a bit.

How can I make it spicier?

Bring on the heat by stirring in a diced chili or a spoonful of chili garlic sauce, or simply finish with a drizzle of hot chili oil. Adjust the level to your liking—spicy fried rice is always a hit!

Final Thoughts

There’s something incredibly satisfying about pulling off a batch of High Protein Crispy Garlic Chicken Fried Rice that’s both nourishing and absolutely drool-worthy. I hope you give this one a try, customize it to make it your own, and share it with everyone who needs an easy, delicious meal. Dig in and enjoy every crunchy, garlicky bite!

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