If you crave the ultimate comfort food that checks all the boxes for taste, texture, and nutrition, look no further than High-Protein Crispy Garlic Chicken Fried Rice. This savory, flavor-packed dish delivers a winning combination of tender, golden chicken, aromatic garlic, and perfectly cooked rice all tossed together in a symphony of vibrant veggies and crave-worthy sauces. Every forkful balances crispiness with rich, umami notes, making it a protein-packed meal you’ll want on repeat. Whether it’s a quick weeknight meal or an impressive lunch, this high-protein fried rice is bound to become your new favorite centerpiece.
Ingredients You’ll Need
Everything you need for High-Protein Crispy Garlic Chicken Fried Rice is likely already in your kitchen, which makes this recipe a true weeknight hero. Each ingredient plays a crucial role in building layers of flavor, color, and a satisfying bite. Here’s what you’ll need and why it matters:
- Jasmine rice (2 cups, cooked and cold): Using cold rice is the best way to prevent clumps and get those coveted crispy edges.
- Boneless skinless chicken thighs (1 pound, cut into small pieces): Thighs remain juicy and tender while getting deliciously crispy when cooked.
- Cornstarch (1 tablespoon): Coating the chicken in cornstarch ensures a gorgeous, golden crust that gives the chicken its signature crunch.
- Salt (1/2 teaspoon) and black pepper (1/4 teaspoon): The simple seasoning enhances every component and ties the flavors together.
- Vegetable oil (3 tablespoons, divided): An essential for both crisping up the chicken and stir-frying the rice without adding extra flavors.
- Garlic cloves (6, minced): The undisputed star for big, bold aroma and that punch of garlicky goodness.
- Eggs (2, lightly beaten): Scrambled eggs add creaminess and extra protein, making each bite satisfying.
- Frozen peas and carrots (1 cup): These add pops of color, sweetness, and a pleasing contrast to the crispy textures.
- Green onions (3, chopped): Layer in freshness and give the dish a gentle onion sharpness and lovely green flair.
- Low-sodium soy sauce (3 tablespoons): Delivers salty, umami richness while helping keep the dish lighter.
- Oyster sauce (1 tablespoon): Rounds out the flavors with even more umami and a subtle touch of sweetness.
- Sesame oil (1 teaspoon): A small drizzle brings nutty aroma and polishes off the dish beautifully.
How to Make High-Protein Crispy Garlic Chicken Fried Rice
Step 1: Prep and Coat the Chicken
Start by cutting your boneless, skinless chicken thighs into bite-sized pieces. Toss them in a bowl with cornstarch, salt, and black pepper. This simple coating creates a light barrier that guarantees each piece fries up perfectly crisp on the outside while staying juicy inside—the real secret to stand-out High-Protein Crispy Garlic Chicken Fried Rice.
Step 2: Crisp Up the Chicken
Heat two tablespoons of vegetable oil in a large skillet or wok over medium-high heat. Once the oil shimmers, add your coated chicken pieces. Resist the urge to stir too often; let them sear undisturbed for a couple of minutes at a time to lock in that irresistible crunch. Cook until golden and cook through, about 5 to 7 minutes. Remove the chicken and set it aside—you’ll return it to the party in just a bit!
Step 3: Sauté the Garlic
In the same skillet, add your final tablespoon of oil, then toss in your minced garlic. Stir constantly for about 30 seconds. The aroma will hit you right away as the garlic turns golden and fragrant, infusing the oil and foundation of your fried rice with robust garlicky flavor.
Step 4: Scramble the Eggs
Push the sautéed garlic to one side of your pan and pour in the lightly beaten eggs. Gentle scrambling ensures the eggs set softly but hold their own. This gives your High-Protein Crispy Garlic Chicken Fried Rice those signature flecks of egg throughout, adding color and an extra bump of protein.
Step 5: Stir-Fry the Rice
Add your cold, pre-cooked jasmine rice to the skillet, breaking up any clumps with a spatula. Stir-fry for about 2 to 3 minutes, letting some parts of the rice sit undisturbed to encourage those delicious crispy bits to develop. This is the step that makes your fried rice truly addictive in texture.
Step 6: Combine and Add Sauces
Now, it’s time to bring all the color and flavor together. Add in your frozen peas and carrots, cooked crispy chicken, and most of the chopped green onions. Drizzle in the soy sauce, oyster sauce, and a touch of sesame oil. Stir-fry everything together for another 2 to 3 minutes so that each grain of rice is glossy, the veggies are tender-crisp, and the flavors meld.
Step 7: Serve Hot and Enjoy!
Turn off the heat and toss in any reserved green onions. Ladle generous portions into bowls or onto plates, serving immediately for maximum texture and flavor. Every bite will remind you why High-Protein Crispy Garlic Chicken Fried Rice deserves a regular spot in your home kitchen.
How to Serve High-Protein Crispy Garlic Chicken Fried Rice
Garnishes
Bringing this dish to the table is the perfect chance to get creative. Sprinkle the finished High-Protein Crispy Garlic Chicken Fried Rice with extra sliced green onions, a handful of toasted sesame seeds, or a scatter of finely chopped fresh cilantro. For those who love a fiery kick, a drizzle of chili oil or a dusting of crushed red pepper flakes takes this dish over the top.
Side Dishes
Pairing this main dish with the right sides can elevate the whole meal. Quick stir-fried bok choy, a crispy Asian slaw, or a simple miso soup provides a refreshing contrast and rounds out the flavors. Steamed edamame and pickled veggies are also fabulous options that keep the meal light and balanced.
Creative Ways to Present
Showcase your High-Protein Crispy Garlic Chicken Fried Rice in fun, memorable ways! Serve it in hollowed-out bell peppers, portioned in lettuce cups for a fresh crunch, or even shaped into sushi-style rice balls for party-worthy bites. Individual skillets or colorful bowls make everyone’s meal feel special and personalized.
Make Ahead and Storage
Storing Leftovers
Leftover High-Protein Crispy Garlic Chicken Fried Rice keeps beautifully. Allow it to cool to room temperature, then pack it into airtight containers. It will stay fresh in your refrigerator for up to four days—perfect for healthy lunches or quick dinners the next day.
Freezing
If you’re making a big batch or looking to meal prep, this dish freezes surprisingly well. Divide cooled fried rice into freezer-safe bags or containers, squeeze out excess air, and store for up to one month. Thaw overnight in the fridge before reheating for best texture.
Reheating
To revive leftovers, heat a nonstick skillet over medium heat and stir-fry the rice until heated through. Add a splash of water or sprinkle of soy sauce to loosen the grains if needed. The microwave works too, though stovetop reheating helps restore that irresistible crispiness High-Protein Crispy Garlic Chicken Fried Rice is known for.
FAQs
Can I use chicken breast instead of chicken thighs?
Absolutely! Chicken breast will work just as well, but it cooks a bit faster and can dry out more easily, so keep an eye on it to maintain tenderness in your High-Protein Crispy Garlic Chicken Fried Rice.
Why is cold rice better for fried rice?
Cold, day-old rice is less sticky and drier, making it ideal for getting those individual grains that fry up crisp and separate. Freshly cooked rice tends to clump, resulting in a mushier texture.
How do I make this dish vegetarian?
You can easily substitute the chicken for extra-firm tofu or your favorite plant protein. Simply coat the tofu in cornstarch and pan-fry until golden—your High-Protein Crispy Garlic Chicken Fried Rice will still be packed with protein and craveable flavor!
Can I add more vegetables?
Definitely. Feel free to toss in whatever veggies you love—bell peppers, snap peas, broccoli, or spinach are all great options for bulking up your fried rice and adding more color and nutrients.
What makes this fried rice “high protein”?
This recipe packs in a generous amount of lean chicken and eggs, plus the addition of peas, ensuring each serving delivers around 28 grams of satisfying protein. High-Protein Crispy Garlic Chicken Fried Rice is a great choice for a filling, balanced meal.
Final Thoughts
If you’re searching for a delicious, reliable dinner that never disappoints, High-Protein Crispy Garlic Chicken Fried Rice should be at the top of your list. Every batch comes out golden, garlicky, and full of flavor, ready to win over anyone lucky enough to share your table. Go ahead—give this recipe a try, and don’t be surprised if it becomes your most-requested meal!
Print
High-Protein Crispy Garlic Chicken Fried Rice Recipe
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian-Inspired
- Diet: Non-Vegetarian
Description
Enjoy a flavorful and protein-packed meal with this High-Protein Crispy Garlic Chicken Fried Rice recipe. Tender chicken, fragrant garlic, and savory sauces make this dish a delicious and satisfying option for a quick and easy dinner.
Ingredients
For the Chicken:
- 2 cups cooked jasmine rice (preferably cold)
- 1 pound boneless skinless chicken thighs (cut into small pieces)
- 1 tablespoon cornstarch
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3 tablespoons vegetable oil (divided)
For the Fried Rice:
- 6 garlic cloves (minced)
- 2 eggs (lightly beaten)
- 1 cup frozen peas and carrots
- 3 green onions (chopped)
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon sesame oil
Instructions
- Prepare the Chicken: In a bowl, toss the chicken pieces with cornstarch, salt, and pepper until evenly coated.
- Cook the Chicken: Heat 2 tablespoons of vegetable oil in a large skillet or wok over medium-high heat. Add the chicken and cook until crispy and golden brown on all sides, about 5–7 minutes. Remove the chicken from the skillet and set aside.
- Make the Fried Rice: In the same skillet, add the remaining tablespoon of oil and sauté the minced garlic until fragrant and lightly golden. Push the garlic to one side and pour in the beaten eggs. Scramble until just set. Add the rice, breaking it up with a spatula, and stir-fry for 2–3 minutes. Add the peas and carrots, cooked chicken, and green onions. Pour in the soy sauce, oyster sauce, and sesame oil. Stir-fry everything together for another 2–3 minutes until well combined and heated through.
- Serve: Serve hot.
Notes
- For extra crispiness, let the rice sit undisturbed in the pan for a minute or two before stirring.
- You can swap chicken thighs for chicken breast or tofu for a vegetarian version.
- Cold rice works best to prevent clumping.
Nutrition
- Serving Size: 1.5 cups
- Calories: 420
- Sugar: 3 g
- Sodium: 640 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 155 mg
