High Protein Crispy Garlic Chicken Fried Rice

There’s something undeniably comforting about sitting down to a big, steaming plate of high protein crispy garlic chicken fried rice. It’s the kind of dish that brings people together — whether it’s a family dinner after a long day, a weekend lunch with friends, or a meal you make just for yourself when you need something satisfying and nourishing.

This dish carries the rich aroma of garlic sizzling in oil, the satisfying crunch of perfectly crisp chicken, and the warm, savory depth of soy-kissed rice. For many, fried rice is tied to cherished traditions — maybe it’s the go-to recipe for using up leftovers or the first “real meal” you learned to cook on your own. High protein crispy garlic chicken fried rice elevates the classic version by packing in extra lean chicken breast, giving you a hearty, muscle-fueling meal without sacrificing any flavor.

As someone who grew up in a household where fried rice was a near-weekly tradition, I remember the joy of gathering around the table, everyone piling their plates high with golden rice speckled with colorful vegetables and juicy, tender chicken. Today, this version has become my favorite — it’s a perfect balance of indulgence and nutrition, ideal for busy weeknights or post-workout dinners.

Let’s dive into why you’ll love making this at home.

Why You’ll Love This Recipe

• Protein-packed: Lean chicken breast adds a satisfying, high-protein boost.
• Crispy perfection: Golden garlic and crisped chicken deliver irresistible texture.
• Quick & easy: Ready in under 30 minutes, perfect for busy days.
• Flexible: Easily swap in your favorite veggies or grains.
• Family-friendly: A dish everyone at the table will enjoy.

Ingredients You’ll Need

• 2 cups cooked jasmine or basmati rice (preferably day-old)
• 1 lb boneless, skinless chicken breast, cut into small pieces
• 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 tsp cornstarch (for chicken coating)
• 1 tbsp water (for cornstarch slurry)

How to Make High Protein Crispy Garlic Chicken Fried Rice

Making this high protein crispy garlic chicken fried rice at home is easier than you think. Let me guide you through it, just like I would a friend cooking beside me in the kitchen.

Step-by-Step Instructions

1. Prep the chicken: Toss the chicken pieces with the cornstarch, ensuring they’re evenly coated. This step is key to creating that crispy texture when pan-fried.
2. Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until golden and crispy, about 5–7 minutes. Remove the chicken and set aside.
3. Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds, just until fragrant — be careful not to let it burn.

1. Scramble the eggs: Push the garlic to the side and pour in the beaten eggs. Stir gently until they just set into soft curds.
2. Stir-fry everything: Add the cooked rice, peas, carrots, and green onions. Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes, breaking up any rice clumps and letting the flavors mingle.
3. Bring back the chicken: Finally, add the crispy chicken back into the pan. Give everything a good toss, ensuring the chicken stays crunchy but coated in the savory goodness.
4. Finish and serve: Sprinkle with black pepper, adjust seasoning if needed, and serve hot.

Each bite should deliver a mix of textures: tender chicken, fluffy rice, crunchy veggies, and the unmistakable aroma of garlic.

Helpful Tips

• Use day-old rice: Freshly cooked rice can turn mushy; leftover rice gives the best fried rice texture.
• Don’t crowd the pan: Cook the chicken in batches if needed to ensure it crisps up properly.
• Customize the veggies: Swap in bell peppers, corn, or snap peas for extra color and crunch.
• Make it spicy: Add a drizzle of sriracha or sprinkle in some red pepper flakes for heat.

Details

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Stir-fry
• Cuisine: Asian-inspired
• Diet: High-Protein

Notes

This recipe is a fantastic make-ahead meal and reheats beautifully. It’s also a great way to use up leftover chicken or veggies.

Nutritional Information

Per serving (approximate):
Calories: 420
Protein: 38g
Carbohydrates: 35g
Fat: 18g
Fiber: 3g

Frequently Asked Questions

Can I use beef or tofu instead of chicken?
Yes! Beef strips or crispy tofu are great substitutes, making the dish just as protein-rich.

Can I make this gluten-free?
Absolutely — just use tamari or a gluten-free soy sauce.

How do I keep the chicken crispy?
Add it back at the end and avoid over-stirring once it’s mixed in.

Storage Instructions

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a skillet or microwave until warmed through.

Related Recipes

If you liked this recipe, you’ll definitely enjoy these other cheesy delights:

• Crispy Saucy Chicken with Vegetable Fried Rice
• High-Protein Crispy Garlic Chicken Fried Rice
• Sweet and Spicy Grilled Chicken Thighs

Conclusion

High protein crispy garlic chicken fried rice is more than just a meal — it’s a cozy, flavorful experience that brings warmth to your table. Whether you’re feeding your family, meal-prepping for the week, or treating yourself after a long day, this dish will quickly become a go-to favorite. Happy cooking!

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