If you’re craving a meal that brings together bold flavors, satisfying crunch, and a powerful protein punch, you are in for a treat with this High Protein Crispy Garlic Chicken Fried Rice. This dish effortlessly combines tender, crispy chicken with fragrant garlic and vibrant vegetables tossed with fluffy rice, making it a delicious, balanced meal you’ll want to make again and again. Perfect for busy weeknights or when you want something comforting yet packed with nutrition, this recipe is all about delivering big taste and texture in every bite.

High Protein Crispy Garlic Chicken Fried Rice Recipe - Recipe Image

Ingredients You’ll Need

This High Protein Crispy Garlic Chicken Fried Rice comes together with a handful of straightforward ingredients. Each one is essential, providing layers of flavor or helping with the perfect texture so your dish is elevated from simple to unforgettable.

Cooking oil: Use olive or sesame oil to add richness and help achieve that crispy finish on the chicken.
Protein powder: Optional addition to boost the dish’s protein content even more.
2 cups cooked jasmine or basmati rice: Day-old rice is best as it keeps the grains separate and prevents mushiness.
1 lb boneless, skinless chicken breast: Cut into small pieces so it cooks evenly and crisps up beautifully.
4 cloves garlic minced: Fresh garlic gives the fried rice its irresistible aroma and deep flavor.
2 tbsp olive oil or sesame oil: Helps with sautéing garlic and vegetables while adding a fragrant hint.
1 cup frozen peas and carrots thawed: Adds a pop of color and sweet crunch.
3 green onions sliced: Adds freshness and a subtle onion flavor that brightens the dish.
2 large eggs lightly beaten: For that classic fried rice texture and a dose of extra protein.
3 tbsp low-sodium soy sauce: Provides salty umami that ties all the ingredients together.
1 tbsp oyster sauce (optional): Adds a slightly sweet, savory depth for extra richness.
1/2 tsp ground black pepper: Finishing touch to add gentle warmth and balance.
1 tsp cornstarch: Coats the chicken for the perfect crispy texture when pan-fried.
1 tbsp water: Mixes with cornstarch to create a slurry to coat the chicken evenly.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Step 1: Prep the Chicken

Toss your small chicken pieces with the cornstarch slurry made by mixing cornstarch and water. This coating is the secret to locking in moisture while creating that irresistible crispy crust when fried. Take your time to make sure every piece is evenly coated; it makes all the difference.

Step 2: Cook the Chicken

Heat 1 tablespoon of your choice of oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook them until golden brown and crunchy on the outside, roughly 5 to 7 minutes. Once cooked, remove the chicken and set it aside to keep that crispness intact.

Step 3: Sauté the Garlic

In the same pan, add the remaining tablespoon of oil and toss in the minced garlic. Let it sizzle just for about 30 seconds until fragrant. The aroma of this step really sets the stage for the rest of the dish, so watch it closely to avoid burning.

Step 4: Scramble the Eggs

Push the garlic to one side and pour in the beaten eggs. Stir gently and cook the eggs just until they set into soft, fluffy curds—this adds that classic fried rice texture and a welcome boost of protein.

Step 5: Stir-Fry the Rice and Veggies

Now, add the fluffy cooked rice, thawed peas and carrots, and sliced green onions. Drizzle your soy sauce and oyster sauce over everything. Stir-fry thoroughly for a few minutes, breaking up any clumps and making sure all the ingredients are evenly coated with that savory, flavorful sauce.

Step 6: Bring Back the Chicken

Return the crispy chicken to the pan and toss gently to combine. This step ensures every bite has the perfect crispy chicken morsel enveloped in garlic and soy goodness without losing that delightful crunch.

Step 7: Finish and Serve

Sprinkle with freshly ground black pepper and taste to adjust seasoning if needed. Serve immediately while it’s hot and enjoy the full burst of high protein flavor and texture from this comforting dish.

How to Serve High Protein Crispy Garlic Chicken Fried Rice

Garnishes

Fresh garnishes like chopped cilantro, extra scallions, or a few toasted sesame seeds add a bright, fresh contrast and make the dish feel extra special. A squeeze of lime juice can also add a zesty punch that wakes up the flavors.

Side Dishes

This fried rice pairs beautifully with simple sides like steamed broccoli, a crisp cucumber salad, or quick pickled vegetables. These options keep the meal balanced and provide textural contrast.

Creative Ways to Present

For a fun twist, serve the fried rice in hollowed-out bell peppers or pineapple halves to turn it into an eye-catching showstopper. Alternatively, pile it in lettuce cups for a fresh and bite-sized approach that’s great for sharing.

Make Ahead and Storage

Storing Leftovers

Leftover High Protein Crispy Garlic Chicken Fried Rice keeps well in an airtight container in the refrigerator for up to 3 days. Make sure it cools before sealing to preserve texture.

Freezing

You can freeze portions for up to 1 month. Thaw in the refrigerator overnight before reheating to maintain the best quality. The chicken might lose a bit of crispiness but will still taste delicious.

Reheating

For reheating, a quick stir-fry in a hot skillet with a splash of oil is the best way to revive the crispiness. Avoid microwaving if possible, as it can make the rice soggy.

FAQs

Can I use other types of rice for this dish?

Absolutely! While jasmine or basmati rice are preferred for their fluffy texture, leftover long-grain white rice or even brown rice can work. Just make sure the rice is cold and day-old to prevent clumping.

Is there a vegetarian version of this recipe?

Yes! Substitute the chicken with firm tofu or tempeh coated in cornstarch and pan-fried to crispy perfection. Use vegetarian oyster sauce or mushrooms for depth of flavor.

How do I keep the chicken crispy when adding it back?

After cooking, set the chicken aside without covering it, so steam doesn’t make it soggy. Add it back to the pan last and toss gently for a short time to keep its crisp outer layer.

Can I add more vegetables?

Definitely! Feel free to toss in bell peppers, snap peas, or corn for extra crunch and color. Just adjust cooking times so everything stays vibrant and crisp.

What if I don’t have cornstarch?

You can use arrowroot powder or potato starch as a substitute for cornstarch. These alternatives will also help achieve that ideal crispy coating on the chicken.

Final Thoughts

Give this High Protein Crispy Garlic Chicken Fried Rice a go next time you want a meal that’s both hearty and exciting. It’s one of those dishes that’s easy to make, wonderfully satisfying, and guaranteed to become a favorite in your kitchen. Trust me, once you try that perfect crunch combined with garlicky, savory rice, you’ll keep coming back for more!

High Protein Crispy Garlic Chicken Fried Rice Recipe

★★★★★

5 from 7 reviews

Author: Simon
Total Time: 25 minutes
Yield: 4 servings 1x
Diet: Low Fat

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Description

This High Protein Crispy Garlic Chicken Fried Rice is a flavorful and satisfying dish that combines tender, crispy chicken with aromatic garlic, mixed vegetables, and day-old jasmine or basmati rice. Perfect as a quick and nutritious meal, it balances protein, vegetables, and savory sauces to deliver a deliciously crispy and well-seasoned fried rice experience.

Instructions

Prep the chicken: Toss the chicken pieces with cornstarch mixed with water to coat evenly. This coating helps create a crispy texture when pan-fried.
Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook for 5-7 minutes until golden and crispy. Remove from pan and set aside.
Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Add the minced garlic and cook for about 30 seconds until fragrant, but not browned.
Scramble the eggs: Push the garlic to the side of the pan, pour in the beaten eggs, and gently stir until soft curds form and the eggs are just set.
Stir-fry everything: Add the cooked rice, thawed peas and carrots, and sliced green onions to the pan. Drizzle soy sauce and oyster sauce over the mixture. Stir-fry for several minutes, breaking up rice clumps and mixing well.
Bring back the chicken: Return the crispy chicken pieces to the pan. Toss everything together to evenly coat the chicken and combine all flavors while keeping the chicken crispy.
Finish and serve: Sprinkle ground black pepper on top, adjust seasoning if needed, and serve the fried rice hot.

Notes

Use day-old rice for best texture and to prevent sogginess.
Oyster sauce is optional but adds an extra depth of umami flavor.
For a spicier kick, add chili flakes or fresh chopped chilies when sautéing the garlic.
Make sure not to overcook the eggs; soft curds keep the fried rice moist and tender.
Use sesame oil instead of olive oil for a more authentic roast nutty flavor.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main Dish
Method: Stir-Fry
Cuisine: Chinese

Nutrition

Serving Size: 1 cup
Calories: 350
Sugar: 3g
Sodium: 600mg
Fat: 8g
Saturated Fat: 1.5g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 3g
Protein: 30g
Cholesterol: 110mg

Keywords: chicken fried rice, crispy chicken, garlic fried rice, high protein fried rice, stir-fry chicken rice