Name: Satisfy Your Cravings: High Protein Crispy Garlic Chicken Fried Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 4 cups cooked jasmine or basmati rice (Use day-old rice for the best texture.); 1 lb boneless, skinless chicken breast (Lean protein choice.); 3 cloves garlic (Minced.); 2 tbsp olive oil or sesame oil (For cooking; substitute other oils as desired.); 1 cup frozen peas and carrots (Thawed.); 4 stalks green onions (Sliced.); 2 large eggs (Lightly beaten.); 3 tbsp low-sodium soy sauce (For seasoning.); 1 tbsp oyster sauce (Optional.); 1 tsp ground black pepper (For seasoning.); 1 cup cornstarch (For coating chicken.); 2 tbsp water (For cornstarch slurry.)

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When the weeknight dinner rush hits, I’ve often found myself reaching for takeout menus, torn between convenience and a desire for something homemade. One evening, with a hint of nostalgia for the sizzling stir-fries of my favorite local eatery, I decided to whip up a dish that checks all the boxes: quick, easy, and packed with flavor. That’s how I discovered my secret weapon—High Protein Crispy Garlic Chicken Fried Rice.

This dish is a revelation, delivering an irresistible crunch from perfectly cooked chicken while ensuring a hefty 38 grams of protein per serving. The aroma of garlic sizzling away will transform your kitchen into a gourmet space in just 30 minutes. With day-old rice as your base, it’s an excellent way to elevate leftovers and avoid the mundane fast food cycle. So, gather your ingredients and let’s create a satisfying meal that’s both nutritious and bursting with authentic flavors—your taste buds will thank you!

Why is High Protein Crispy Garlic Chicken Fried Rice a must-try?

Flavorful Comfort: The savory combination of crispy chicken and fragrant garlic creates a mouthwatering dish that feels indulgent yet wholesome.
Quick and Easy: Whip this up in just 30 minutes, making it a stellar option for busy weeknights.
High Protein: With 38 grams of protein per serving, this recipe is perfect for those seeking a nutritious boost.
Versatile Ingredients: Easily swap chicken for shrimp or tofu to cater to different dietary needs; the choice is yours!
No More Boring Meals: Say goodbye to fast food and hello to homemade goodness that satisfies cravings while keeping your health in check. Explore more easy meal ideas in our meal prep section.

High Protein Crispy Garlic Chicken Fried Rice Ingredients

• Unlock the flavor with these essentials!

For the Fried Rice

Cooked jasmine or basmati rice – Use day-old rice for the perfect texture that won’t clump.
Boneless, skinless chicken breast – A lean protein choice, ideal for packing in high protein.
Garlic (minced) – The fragrant base that elevates the dish and brings warmth.
Olive oil or sesame oil – Adds richness to the pan; don’t hesitate to substitute with other oils if desired.
Frozen peas and carrots (thawed) – Brings a lovely pop of color and natural sweetness.
Green onions (sliced) – Provide freshness and a subtle onion kick to the mix.
Large eggs (lightly beaten) – Enhance the dish’s texture while adding more protein content.
Low-sodium soy sauce – Infuses umami flavors; opt for tamari for a gluten-free alternative.
Oyster sauce (optional) – Adds depth; feel free to skip for a vegetarian version.
Ground black pepper – A must-have for enhancing the seasoning.

For the Crispy Chicken Coating

Cornstarch – Key to achieving that delightful crispy texture on your chicken.
Water (for cornstarch slurry) – Helps create a smooth coating for that extra crunch.

Get ready to savor every bite of this High Protein Crispy Garlic Chicken Fried Rice—mealtime has never been so delicious or satisfying!

How to Make High Protein Crispy Garlic Chicken Fried Rice

Prep Chicken: Toss chicken pieces in cornstarch until evenly coated. This essential step ensures your chicken will fry up delightfully crispy, making every bite a crunchy treat.
Cook Chicken: Heat one tablespoon of oil in a skillet over medium-high heat. Add the coated chicken and cook for 5-7 minutes, or until it turns golden brown and crispy. Set aside once done.
Sauté Garlic: In the same skillet, add the minced garlic to the remaining oil. Sauté for about 30 seconds, or until fragrant, making sure to avoid burning to maintain that aromatic flavor.
Scramble Eggs: Push the garlic to the side of the skillet and pour in the lightly beaten eggs. Stir gently until the eggs are softly set, creating a lovely fluffy texture.
Combine Ingredients: Add the cooked, day-old rice, thawed peas and carrots, and sliced green onions to the skillet. Drizzle in the low-sodium soy sauce and optional oyster sauce, stirring until everything is well mixed and heated through.
Finish Dish: Add the crispy chicken back to the skillet, tossing everything together thoroughly. Finish with a sprinkle of black pepper, adjusting the seasoning as needed. Serve hot for maximum enjoyment!

Optional: Garnish with extra green onions for a vibrant touch.
Exact quantities are listed in the recipe card below.

What to Serve with High Protein Crispy Garlic Chicken Fried Rice?

Cozy up your dinner table with delightful sides that perfectly complement this crispy, savory dish.

Asian Cucumber Salad: A refreshing side that offers a cool crunch, balancing the warm, hearty rice beautifully.
Steamed Broccoli: Tender, vibrant broccoli adds a nutritious touch and enhances the meal with its bright color and flavor. Its earthy notes contrast nicely against the soy sauce richness.
Hot and Sour Soup: This comforting soup brings a zesty warmth that perfectly contrasts the mellow flavors, making every bite of the fried rice even more exciting.
Sesame Garlic Green Beans: These vibrant beans, sautéed in garlic and sesame oil, echo the dish’s high-protein focus while adding a delightful crunch and nuttiness.
Chili Lime Roasted Corn: Sweet corn with a kick of chili and lime is a tasty side that infuses a zesty burst of flavor, perfectly harmonizing with the garlic notes of the fried rice.
Mango Sticky Rice: End on a sweet note with this comforting dessert, balancing the savory meal with the sweetness of ripe mangoes and creamy coconut.

Expert Tips for High Protein Crispy Garlic Chicken Fried Rice

Use Day-Old Rice: Ensure your rice is day-old to achieve the ideal texture; fresh rice can become mushy when fried.
Coat Chicken Evenly: Generously coat chicken pieces with cornstarch for maximum crispiness; this creates that satisfying crunch we all love.
Avoid Overcrowding: When cooking chicken, don’t overcrowd the skillet. This allows for even cooking and perfect browning, avoiding soggy pieces.
Reheat Wisely: For leftovers, reheat in a skillet rather than a microwave. This keeps your chicken crispy and your rice fluffy.
Customize Protein: Feel free to substitute chicken with shrimp or tofu for a different spin on this high protein crispy garlic chicken fried rice—making it versatile for all dietary needs.

Storage Tips for High Protein Crispy Garlic Chicken Fried Rice

Fridge: Store leftovers in an airtight container for up to 4 days to maintain freshness and flavor.

Freezer: This dish freezes beautifully for up to 3 months. Allow to cool completely before transferring to a freezer-safe container.

Reheating: For best texture, reheat directly from frozen on the stovetop over medium heat, adding a splash of water to steam and revive the dish.

Overview: Ensure the High Protein Crispy Garlic Chicken Fried Rice is cooled before storing to prevent condensation, which can make your rice soggy.

High Protein Crispy Garlic Chicken Fried Rice Variations

Feel free to let your creativity shine by customizing this dish to suit your taste and dietary preferences!

Shrimp Swap: Replace chicken with shrimp for a delicious seafood twist that cooks up in minutes.
This will add a lovely briny flavor and keeps the dish quick and easy!
Tofu Alternative: For a vegetarian version, swap out chicken for firm tofu, sautéing until crispy.
Tofu absorbs flavors beautifully, making every bite just as satisfying!
Vegetable Boost: Toss in extra veggies like bell peppers, broccoli, or snap peas for added nutrition.
The vibrant colors and flavors will elevate your fried rice to a whole new level!
Cauliflower Rice: Use cauliflower rice for a low-carb option that keeps it light yet filling.
It provides a fantastic texture while staying in line with your health goals!
Spice It Up: Add a pinch of red pepper flakes or sriracha for a kick of heat.
This can transform your dish into a spicy favorite that’s bursting with flavor.
Herb Infusion: Mix in fresh herbs like cilantro or basil before serving for a fresh, aromatic touch.
These herbs will add a bright pop and enhance the overall flavor profile!
Coconut Aminos: Swap soy sauce for coconut aminos to make this dish both gluten-free and slightly sweeter.
You’ll enjoy a unique flavor while keeping all the health benefits intact!
Eggless Option: Omit eggs and use chickpea flour to create a plant-based scramble for added protein.
This clever twist not only caters to vegans but also introduces a new texture and flavor!

Make Ahead Options

These High Protein Crispy Garlic Chicken Fried Rice are perfect for busy weeknights! You can prepare the chicken by coating it in cornstarch and storing it in the fridge for up to 24 hours; this ensures it’s ready to fry when you need it. Additionally, the mixed vegetables and day-old rice can be prepped in advance, ready for cooking whenever you’re pressed for time—aim for prepping these ingredients up to 3 days beforehand. When you’re ready to serve, just cook the chicken until crispy, sauté the garlic, scramble the eggs, and toss everything together in the skillet. This way, you’ll achieve that delightful crunch and flavor without the last-minute rush!

High Protein Crispy Garlic Chicken Fried Rice Recipe FAQs

What type of rice should I use for High Protein Crispy Garlic Chicken Fried Rice?
Absolutely! For the best texture, it’s crucial to use day-old cooked jasmine or basmati rice. Day-old rice has dried out a bit, making it less sticky and perfect for frying. If you don’t have day-old rice, you can cook fresh rice, spread it out on a baking sheet to cool, and refrigerate it for at least 30 minutes before using.

How do I store leftovers of High Protein Crispy Garlic Chicken Fried Rice?
You can store leftovers in an airtight container in the fridge for up to 4 days. Just ensure the dish has cooled completely before transferring it to avoid moisture buildup. A good tip is to label your container with the date you made it, so you’ll know when it’s time to enjoy those delicious flavors again!

Can I freeze High Protein Crispy Garlic Chicken Fried Rice?
Yes, this dish freezes well for up to 3 months! To freeze, let it cool completely, then transfer it to a freezer-safe container or bag, removing as much air as possible. When you’re ready to enjoy, reheat directly from frozen on the stovetop over medium heat; add a splash of water to steam it gently, ensuring the rice is revived and the chicken stays crispy.

How can I avoid soggy chicken when cooking?
To prevent soggy chicken, make sure not to overcrowd the skillet while cooking; this allows the chicken to crisp up beautifully. Additionally, you’ll want to coat your chicken pieces evenly with cornstarch — it’s key for achieving that delightful crunch. Trust me, an even coating makes all the difference!

What if I have dietary restrictions or allergies?
If you have allergies or dietary restrictions, this recipe is quite versatile! You can substitute chicken with shrimp, tofu, or a plant-based protein for a vegetarian option. For a gluten-free version, use tamari in place of low-sodium soy sauce, and if you’re avoiding eggs, feel free to skip the eggs or use a tofu scramble as a substitute! Always be sure to check any labels for allergens.