If you’re searching for a weeknight dinner that’s every bit as satisfying as it is wholesome, look no further than High Protein Crispy Garlic Chicken Fried Rice. This dish elevates classic fried rice with golden, crunchy chicken and an aroma so inviting you’ll find it impossible to resist. Packed with lean protein, crisp veggies, and a punchy garlic flavor in every bite, it feels like a treat but fuels your body like a champion. Whether you’re cooking for a busy family or prepping a delicious meal just for yourself, this fried rice will quickly become a staple in your kitchen rotation.

High Protein Crispy Garlic Chicken Fried Rice Recipe - Recipe Image

Ingredients You’ll Need

The secret behind the magic of High Protein Crispy Garlic Chicken Fried Rice is how uncomplicated yet crucial each ingredient is. Every component brings something special—fluffy rice, tender chicken, and bursts of fresh flavor—all coming together to create a dish that’s greater than the sum of its parts.

Cooked jasmine or basmati rice (2 cups, preferably day-old): Day-old rice ensures the grains stay fluffy and separate instead of clumping together.
Boneless, skinless chicken breast (1 lb): Lean protein that cooks up crispy and flavorful, delivering on both texture and nutrition.
Garlic (4 cloves, minced): The soul of the dish—don’t be shy, it adds irresistible aroma and richness.
Olive oil or sesame oil (2 tbsp): Adds depth of flavor and helps everything crisp up beautifully.
Frozen peas and carrots (1 cup, thawed): These bring sweetness, color, and a light crunch for balance.
Green onions (3, sliced): A little zing and freshness to brighten every spoonful.
Large eggs (2, lightly beaten): For silkiness and that classic fried rice texture.
Low-sodium soy sauce (3 tbsp): The secret sauce for savoriness without overwhelming saltiness.
Oyster sauce (1 tbsp, optional): A touch of umami if you have it on hand, but the dish shines either way.
Ground black pepper (½ tsp): A necessary pinch of heat and flavor complexity.
Cornstarch (1 tsp, for chicken coating): Ensures that golden, irresistible crunch on the chicken pieces.
Water (1 tbsp, for cornstarch slurry): Helps the cornstarch cling to the chicken for even coating.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Step 1: Coat the Chicken

Begin by tossing your chicken pieces with the cornstarch and a splash of water. This simple step is the ticket to extra-crispy bites that stay tender inside. You want each piece to be evenly dusted, so don’t be afraid to get in there and make sure every bite counts!

Step 2: Crisp Up the Chicken

Heat one tablespoon of your chosen oil in a large skillet or wok over medium-high heat. Once shimmering, add the chicken in a single layer. Let it cook undisturbed to develop a golden crust, then turn to brown all sides, about 5 to 7 minutes. Remove the pieces to a plate—they’ll finish their journey later in a symphony of flavor.

Step 3: Sauté the Garlic

In the same pan, add your remaining oil and immediately toss in the minced garlic. Stir it around just until fragrant—it’ll only take about 30 seconds. Be vigilant here; golden is good, but burnt garlic will overpower our High Protein Crispy Garlic Chicken Fried Rice.

Step 4: Scramble the Eggs

Push the garlic to the side. Pour in your beaten eggs and gently fold with your spatula until they just set, creating soft, silky curds. Don’t overcook—the eggs will finish cooking once you add the rice.

Step 5: Stir-Fry the Rice and Veggies

Add your day-old rice, thawed peas and carrots, and sliced green onions to the pan. Drizzle in the soy sauce and oyster sauce if using. Stir-fry everything, breaking up any big rice clumps and letting those flavors marry until the rice is steaming and every veggie is coated in savory goodness.

Step 6: Toss in the Crispy Chicken

Return the crispy chicken pieces to the pan, tossing everything together gently. Let the chicken stay on top just long enough to reheat and absorb flavors without losing that signature crunch. Finish with a dusting of black pepper to wake up all the flavors.

Step 7: Finish and Serve

Give the whole dish a final taste and adjust seasoning if needed. Then, serve up your High Protein Crispy Garlic Chicken Fried Rice while piping hot. Each bite is a harmony of crispy, tender, fluffy, and savory.

How to Serve High Protein Crispy Garlic Chicken Fried Rice

Garnishes

For an eye-catching touch, sprinkle on a few more fresh green onions and a pinch of toasted sesame seeds. If you love heat, a drizzle of sriracha or a dash of red pepper flakes takes this High Protein Crispy Garlic Chicken Fried Rice to the next level. Fresh cilantro or a wedge of lime can also brighten it up beautifully.

Side Dishes

This rice is a star on its own, but it pairs wonderfully with a light side of steamed broccoli, a crisp cucumber salad, or even some miso soup. The neutrals here balance out the savory and garlicky vibes in your High Protein Crispy Garlic Chicken Fried Rice—making every meal feel like a mini banquet.

Creative Ways to Present

Take things up a notch by serving your fried rice in a carved-out pineapple bowl for a tropical flair, or portion it into small ramekins for meal prep during the week. For gatherings, consider arranging individual servings in lettuce cups for fresh, handy bites that will surely impress.

Make Ahead and Storage

Storing Leftovers

Leftover High Protein Crispy Garlic Chicken Fried Rice stores perfectly in an airtight container in the fridge for up to three days. Make sure the rice cools to room temperature before sealing, so excess moisture doesn’t make it soggy.

Freezing

To freeze, portion the cooled rice into individual freezer-safe bags or containers. Label and store for up to two months. When ready to enjoy, thaw in the fridge overnight for best texture; this prevents clumps and keeps the chicken crispy.

Reheating

To restore that just-cooked magic, reheat in a hot skillet with a splash of oil, stirring gently until warmed through. If using a microwave, cover loosely and heat in 30-second bursts, fluffing with a fork between each to keep things light and fluffy.

FAQs

Can I use other types of rice for this recipe?

Absolutely! While jasmine or basmati rice is ideal for its fragrant, non-sticky texture, you can also use brown rice or any long-grain rice you prefer. Just make sure it’s cooked and chilled for the best High Protein Crispy Garlic Chicken Fried Rice.

What if I don’t have oyster sauce?

No worries at all—the oyster sauce is optional and the dish will still be delicious without it. Soy sauce alone will deliver plenty of savory depth, though a small splash of hoisin or a pinch of sugar can offer extra richness if you like.

Can I make this recipe vegetarian?

You bet! Swap the chicken for tofu or tempeh, and follow the same cornstarch-coating and pan-frying steps. You’ll still achieve that craveable crunch and enjoy a vegetarian take on High Protein Crispy Garlic Chicken Fried Rice.

How do I keep my fried rice from getting mushy?

The secret is using day-old, chilled rice. Freshly cooked rice is too soft and will clump or become mushy when stir-fried. Spread hot rice on a tray and let it cool before using if you’re short on time.

Is this recipe good for meal prep?

Definitely! High Protein Crispy Garlic Chicken Fried Rice keeps its flavor and texture well for several days, making it perfect for packed lunches or quick dinners. Simply cool and portion out the rice, and store as directed above.

Final Thoughts

There’s something truly special about sharing this High Protein Crispy Garlic Chicken Fried Rice with friends or family—or even sneaking a bowl just for yourself. It’s hearty, flavorful, and so easy to make. Give it a try, and I promise it’ll become one of your favorite go-to dinners for any occasion!