Looking for a meal that boosts your protein intake, satisfies those comfort food cravings, and dazzles with savory garlic flavor? High Protein Crispy Garlic Chicken Fried Rice is the answer! This dish combines juicy, golden-brown chicken, fluffy rice, and crunchy vegetables, all tossed together in an irresistibly garlicky, umami-rich sauce. Ready in under 30 minutes, it’s the perfect balance of nutrition and crave-worthy textures, promising to become a regular on your weeknight table.

High Protein Crispy Garlic Chicken Fried Rice Recipe - Recipe Image

Ingredients You’ll Need

Every component in this High Protein Crispy Garlic Chicken Fried Rice recipe is chosen for a reason—the right protein, the freshest aromatics, plus just enough veggies and condiments to create layers of flavor. Here’s what you’ll need and why each ingredient matters.

Sesame oil or olive oil: Offers richness; sesame oil amps up the Asian-inspired aroma, while olive oil is a neutral alternative.
Boneless, skinless chicken thighs or breasts, diced (1 lb): The hero for protein and meatiness—thighs deliver succulence, breasts keep it lean.
Salt and black pepper (1/2 teaspoon each): Essential for bringing out the flavors in every bite of chicken.
Soy sauce (1 tablespoon): Brings deep umami and saltiness to the entire dish.
Oyster sauce (1 tablespoon, optional): Adds sweet, savory depth; skip if keeping it lighter.
Rice vinegar (1 tablespoon): Adds a subtle tang to balance out the richness.
Garlic, minced (4 cloves): The foundation of bold flavor and that signature aroma.
Jasmine or brown rice, cooked and chilled (3 cups): Chilled rice ensures perfect non-mushy fried rice with great texture.
Eggs, lightly beaten (2): Lends extra protein and a silky richness that coats every bite.
Frozen peas and carrots, thawed (1 cup): For pops of color, natural sweetness, and more texture.
Green onions, sliced (2): Offer fresh, oniony flavor that lifts the whole dish at the end.
Toasted sesame seeds (1 tablespoon, optional): A nutty crunchy finish if you want extra flair.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Step 1: Crisp and Sear the Chicken

Start strong by heating a tablespoon of your chosen oil in a large skillet or wok over medium-high heat. Season the diced chicken with salt and pepper, then add it to the sizzling pan. Stir occasionally for 6 to 8 minutes so every piece turns golden and crispy—this step gives the High Protein Crispy Garlic Chicken Fried Rice its signature texture and hearty protein punch.

Step 2: Infuse with Garlic

Once your chicken is gorgeously browned, push it to one side of the pan. Add the minced garlic to the cleared space and let it sizzle for about 30 seconds. The kitchen will fill with an irresistible aroma, adding a bold garlicky base that transforms this into more than just another chicken fried rice.

Step 3: Cook the Eggs

Pour the remaining oil into the pan, then add your lightly beaten eggs right next to the garlic and chicken. Stir quickly and gently, scrambling the eggs until a little set but still soft. These eggs weave creamy texture and extra protein through every bite of your High Protein Crispy Garlic Chicken Fried Rice.

Step 4: Add and Fry the Rice

Now it’s time to bring in the star: chilled jasmine or brown rice. Dump it in and break up any clumps with your spatula. Pour in the soy sauce, oyster sauce if using, and rice vinegar. Toss everything together vigorously for a few minutes so that the sauce coats the rice, eggs, and chicken evenly and the rice picks up a bit of golden color and flavor from the pan.

Step 5: Stir in Veggies and Finish

Scatter the thawed peas and carrots into your skillet. Cook for another 2 to 3 minutes until the vegetables are hot, bright, and perfectly integrated with the rice. Fold in the fresh green onions, sprinkle with sesame seeds if you like, and taste for seasoning. Serve piping hot and bask in compliments!

How to Serve High Protein Crispy Garlic Chicken Fried Rice

Garnishes

Top each bowl with extra sliced green onions for freshness and contrast, a sprinkling of toasted sesame seeds for crunch, or even a dash of chili flakes if you crave a little heat. A bright squirt of lime is awesome, too—it adds an unexpected zing that brings the dish to life.

Side Dishes

Since High Protein Crispy Garlic Chicken Fried Rice is already hearty, keep your sides light and crisp. Steamed broccoli, a refreshing cucumber salad, or a simple miso soup rounds out the meal beautifully. If you’re feeding a crowd, offer some scallion pancakes or edamame beans.

Creative Ways to Present

Serve it restaurant-style: pile the fried rice high in a wide bowl, tuck a few extra chicken pieces on top, and add garnish. You can also scoop the rice into lettuce cups for a fun, hands-on approach—fantastic for family dinners or lunchboxes that need a twist.

Make Ahead and Storage

Storing Leftovers

High Protein Crispy Garlic Chicken Fried Rice holds up like a champion in the fridge. Store any leftovers in an airtight container and refrigerate for up to four days. The flavors meld overnight, making each reheated bite savory and satisfying.

Freezing

You can freeze portions for up to two months without losing taste or texture. Let the rice cool completely, then portion into freezer-safe bags or containers. Flatten bags for quicker thawing, and always label with the date to keep things organized!

Reheating

Reheat directly from the fridge in a skillet over medium heat with a splash of water or broth to restore fluffiness. For frozen rice, let it thaw overnight or zap it in the microwave on low, breaking it up with a fork every few minutes so it heats evenly and stays delicious.

FAQs

Can I use leftover rotisserie chicken?

Absolutely! Shredded rotisserie chicken works perfectly—just add it a minute or two before tossing in the peas and carrots so it heats through without drying out.

What’s the best rice for fried rice?

Day-old jasmine or brown rice is king for fried rice; chilled rice gives you those ideal separate grains and toasty edges, never soggy mush.

How do I boost the protein even more?

Try adding a scoop of unflavored protein powder to the beaten eggs, as suggested in the notes, or stir-fry some extra egg whites alongside the eggs for an extra lean upgrade to your High Protein Crispy Garlic Chicken Fried Rice.

Can I make this dish gluten-free?

Yes! Make sure to use gluten-free soy sauce (like tamari) and a certified gluten-free oyster sauce, or simply skip the oyster sauce entirely.

Is this recipe customizable?

Definitely. Swap in cauliflower rice for fewer carbs, use whatever frozen vegetables you have on hand, or try shrimp or tofu instead of chicken for a fresh twist on High Protein Crispy Garlic Chicken Fried Rice.

Final Thoughts

This dish proves that healthy, high-protein meals don’t have to mean boring or fussy cooking. High Protein Crispy Garlic Chicken Fried Rice is all about easy steps, big flavor, and satisfying comfort. Give it a try—you might just discover a new favorite dinner that instantly perks up your week!

High Protein Crispy Garlic Chicken Fried Rice Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.5 from 18 reviews

Author: admin
Total Time: 25 minutes
Yield: 4 servings 1x
Diet: Non-Vegetarian

Print Recipe

Description

Indulge in this flavorful High Protein Crispy Garlic Chicken Fried Rice dish that combines tender chicken, aromatic garlic, and wholesome jasmine rice for a satisfying meal.

Ingredients

Scale

For the Chicken:

2 tablespoons sesame oil or olive oil
1 lb boneless, skinless chicken thighs or breasts, diced
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon soy sauce
1 tablespoon oyster sauce (optional)
1 tablespoon rice vinegar
4 cloves garlic, minced

For the Fried Rice:

3 cups cooked and chilled jasmine or brown rice
2 eggs, lightly beaten
1 cup frozen peas and carrots, thawed
2 green onions, sliced
1 tablespoon toasted sesame seeds (optional)

Cook Mode Prevent your screen from going dark

Instructions

Prepare the Chicken: Heat 1 tablespoon of oil in a large skillet over medium-high heat. Season chicken with salt and pepper, then cook until browned and crispy. Add garlic and cook until fragrant.
Cook the Rice: Push chicken aside and add remaining oil. Pour in beaten eggs, scramble, then stir in rice. Add soy sauce, oyster sauce, and rice vinegar. Toss everything together.
Finish the Dish: Add peas and carrots, cook until heated through. Stir in green onions and sesame seeds. Serve hot.