High Protein Crispy Garlic Chicken Fried Rice

Why You’ll Love This Recipe

High Protein Crispy Garlic Chicken Fried Rice is a flavorful, satisfying dish packed with lean chicken, aromatic garlic, and crispy textures. Balanced with fluffy rice and colorful vegetables, it delivers bold taste and muscle-building protein in every bite. Perfect for meal prep or a quick weeknight dinner, this upgraded fried rice is both energizing and delicious.

ingredients

this Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

cooked jasmine or long grain rice (preferably day-old)boneless, skinless chicken breast or thighscornstarchsoy saucegarlic (sliced and minced)eggsvegetable or sesame oilgreen onionscarrotspeasbell peppers (optional)low-sodium soy sauceoyster sauce (optional)white or black pepper

directions

Cut chicken into bite-sized pieces and toss with soy sauce and cornstarch. Let marinate for 10-15 minutes.

Heat a large skillet or wok over medium-high heat. Add oil and pan-fry garlic slices until golden and crispy. Remove and set aside.

In the same pan, add chicken and cook until golden and crisp on the edges, about 5-7 minutes. Remove and set aside.

Push chicken aside and scramble the eggs in the same pan. Once set, mix with the chicken.

Add more oil if needed and toss in the vegetables. Stir-fry for 2-3 minutes until just tender.

Add rice to the pan and break apart any clumps. Stir-fry until heated through and slightly crispy.

Return the chicken and eggs to the pan. Add soy sauce, oyster sauce (if using), and season with pepper.

Toss everything together and cook for another 2-3 minutes until well combined and flavorful.

Top with crispy garlic slices and chopped green onions before serving.

Servings and timing

This recipe yields 4 servings.
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes

Variations

Use brown rice or quinoa for extra fiber.
Add chopped spinach, edamame, or broccoli for more greens.
Swap chicken for shrimp or tofu for a different protein.
Top with a fried egg or chili oil for extra flavor.

storage/reheating

Store in an airtight container in the refrigerator for up to 4 days.
Reheat in a skillet over medium heat with a splash of water or in the microwave until warmed through.
Freeze for up to 1 month and thaw overnight in the fridge before reheating.

FAQs

Why use day-old rice?

Day-old rice is drier and fries better, avoiding a mushy texture.

Can I use chicken thighs?

Yes, they stay juicy and add more flavor.

Is it spicy?

No, but you can add chili flakes or hot sauce if desired.

Can I make this low-carb?

Use cauliflower rice or a grain-free alternative.

Do I need a wok?

A large nonstick skillet works just fine.

Can I make it without eggs?

Yes, just skip the eggs or substitute with a vegan alternative.

How do I get crispy chicken?

Use cornstarch and high heat for a crispy exterior.

Can I meal prep this?

Absolutely—it reheats well and holds up for days.

What oil is best?

Use vegetable or sesame oil for flavor and high heat tolerance.

Can I skip the oyster sauce?

Yes, it’s optional—soy sauce alone still gives great flavor.

Conclusion

High Protein Crispy Garlic Chicken Fried Rice is a powerhouse of flavor and nutrition, bringing together crispy chicken, golden garlic, and tender vegetables over fragrant rice. Whether you’re fueling up after a workout or craving a wholesome comfort meal, this dish delivers with every savory, crunchy bite.

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