High Protein Crispy Garlic Chicken Fried Rice

Name: High Protein Crispy Garlic Chicken Fried Rice
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Asian
Ingredients: 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)

Author: Amelia Sinclair

Published: August 10, 2025

Jump to Recipe·Print Recipe

Introduction to High Protein Crispy Garlic Chicken Fried Rice

After a long, bustling day, who has time to whip up an elaborate meal? That’s why I absolutely adore my High Protein Crispy Garlic Chicken Fried Rice! This dish is a delicious way to combine health and convenience. With crispy chicken and flavorful garlic, it’s a quick solution for busy moms and professionals alike. Plus, it’s packed with protein to keep you energized. Trust me; your family will be asking for seconds. Let’s dive in, and I’ll show you how to make this satisfying meal that everyone will love!

Why You’ll Love This High Protein Crispy Garlic Chicken Fried Rice

This recipe is the perfect blend of ease and flavor, making it a go-to for weeknight dinners. It comes together in just 30 minutes, which is a game-changer for my busy schedule. The crispy chicken adds a delightful crunch, while the garlic tantalizes your taste buds. It’s also so customizable, allowing you to sneak in extra veggies your kids love or enjoy it as is. It’s a real win-win!

Ingredients for High Protein Crispy Garlic Chicken Fried Rice

Getting the right ingredients is key to making my High Protein Crispy Garlic Chicken Fried Rice sing with flavor. Here’s what you need:

Cooked jasmine or basmati rice: Day-old rice works best for that perfect, non-sticky fried rice texture.
Boneless, skinless chicken breast: Lean protein that absorbs flavors beautifully, ensuring every bite is juicy.
Garlic: The aromatic backbone of this dish! Freshly minced garlic elevates the taste.
Olive oil or sesame oil: Both oils provide a rich flavor; sesame oil adds an authentic Asian twist!
Frozen peas and carrots: A colorful mix that adds sweetness and nutrition; convenient to use straight from the freezer.
Green onions: These fragrant slices finish the dish with a fresh crunch, giving it a pop of color.
Large eggs: Perfect for scrambling in, adding creamy texture and protein.
Low-sodium soy sauce: This sauce infuses the rice with savory goodness without being too salty.
Oyster sauce (optional): For an extra layer of umami, it enhances the overall flavor, but you can skip it if preferred.
Ground black pepper: A pinch of this spice brings all the flavors together with a mild kick.
Cornstarch: Essential for coating the chicken, giving it that irresistible crispy texture when cooked.
Water: Just enough to create a slurry with the cornstarch, ensuring it adheres to the chicken pieces.

For exact measurements, check the bottom of the article for easy printing! Feel free to customize this ingredient list based on your family’s preferences.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Now that we have our ingredients ready, let’s jump into the cooking process for my High Protein Crispy Garlic Chicken Fried Rice! I’ll guide you through each step, sharing little tips along the way to make your cooking experience even more enjoyable. Let’s get cooking!

Prepare the Chicken

Start by tossing the chicken pieces in cornstarch. This is crucial for achieving that delightful crispy texture later on.

Make sure each piece is coated evenly. It may seem like a small step, but trust me, it makes a big impact on the final crunch!

Cook the Chicken

Next, heat one tablespoon of oil in a large skillet over medium-high heat. This is where the magic begins!

Add the chicken when the oil is shimmering, and let it cook for about 5 to 7 minutes. You’re looking for golden-brown perfection!

Don’t crowd the pan; work in batches if needed. Once it’s crispy, set the chicken aside. We want to keep it crunchy!

Sauté the Garlic

In the same skillet, add another tablespoon of oil. Scrape up any browned bits left from the chicken; that’s packed with flavor!

Now, toss in the minced garlic. Listen for that satisfying sizzle! Sauté for about 30 seconds until it’s fragrant. Just watch carefully to avoid burning!

Scramble the Eggs

Push the garlic to one side of the pan, and pour in your beaten eggs. Stir gently until they form soft curds.

This step adds creaminess and boosts the protein in your meal. It won’t take long—just a minute or two!

Stir-Fry Everything

Now, it’s time to bring all those vibrant colors and flavors together! Add the cooked rice, peas, carrots, and green onions into the skillet.

Drizzle in the soy sauce and oyster sauce. Stir-fry everything for a few minutes, making sure to break any rice clumps. Let those flavors mingle!

Bring Back the Chicken

Return the crispy chicken to the pan. This is where you’ll really get that satisfying crunch!

Give everything a good toss, ensuring the chicken stays crispy while getting coated in the savory goodness of your fried rice.

Finish and Serve

Finally, sprinkle with ground black pepper and taste. Adjust the seasoning if needed.

Serve your High Protein Crispy Garlic Chicken Fried Rice hot, and watch your family dig in with delight! Enjoy this delicious meal, knowing you’ve packed it full of flavor and nutrition!

Tips for Success

Use day-old rice for the best texture; it helps prevent clumping.
Prep your ingredients before cooking to streamline the process.
Don’t overcrowd the pan when cooking the chicken for better crispiness.
Feel free to sneak in more veggies for added nutrients.
Adjust the soy sauce according to your family’s taste preferences!

Equipment Needed

Large skillet or wok: A non-stick pan is ideal for easy cleanup.
Spatula: A sturdy spatula helps stir and toss ingredients with ease.
Mixing bowl: For coating the chicken in cornstarch.
Measuring spoons: Handy for precise ingredient amounts.
Cutting board and knife: Essential for chopping ingredients efficiently.

Variations

For a vegetarian option, substitute the chicken with tofu or tempeh, and add extra veggies like bell peppers or mushrooms.
Want a spicy kick? Add sliced jalapeños or a sprinkle of red pepper flakes to heat things up!
For a whole grain twist, use brown rice or cauliflower rice for a lower-carb option.
If you’re watching your sodium intake, consider using coconut aminos instead of soy sauce for a sweeter flavor.
Mix in your favorite herbs like cilantro or basil for a fresh finish!

Serving Suggestions for High Protein Crispy Garlic Chicken Fried Rice

Pair this dish with a light cucumber salad for a refreshing crunch.
Serve it with a side of steamed edamame or vegetable spring rolls for added texture.
A glass of iced green tea complements the flavors beautifully!
Garnish with extra green onions or sesame seeds for an eye-catching presentation.

FAQs about High Protein Crispy Garlic Chicken Fried Rice

Can I use other proteins in this recipe?

Absolutely! For a different flavor, you can swap the chicken for shrimp, beef, or even tofu for a vegetarian version. Each protein brings its own unique taste!

How can I store leftovers?

Store any leftover High Protein Crispy Garlic Chicken Fried Rice in an airtight container in the fridge for up to 3 days. Reheat it in a skillet or microwave for quick meals.

Is it possible to make this dish gluten-free?

Yes! Simply use gluten-free soy sauce or tamari instead of regular soy sauce. It’ll still be delicious and satisfy those cravings!

Can I make this meal ahead of time?

Definitely! You can prepare the chicken and veggies in advance. Just stir-fry everything together when you’re ready to eat for a quick prep time.

What can I substitute for minced garlic?

If you’re not a fan of garlic, consider using garlic powder instead. Start with a small amount; it still gives a nice flavor without the strong punch!

Final Thoughts

Making my High Protein Crispy Garlic Chicken Fried Rice brings me sheer joy! It’s not just a meal—it’s a celebration of flavors and a way to create lasting memories with my family. The crunch of the chicken, the fragrant garlic, and the colorful veggies all come together to make a dish that everyone enjoys. Plus, it fits effortlessly into my busy lifestyle, making dinner feel a little less hectic. Every time I serve it, I’m reminded that cooking at home can be simple, nutritious, and oh-so-satisfying. You’ll love it too, I promise!