If you’re craving a dish that’s bursting with flavor, packed with protein, and satisfying in every bite, you’re going to love this High Protein Crispy Garlic Chicken Fried Rice Recipe. It’s a glorious combination of crispy chicken infused with garlic and soy, tossed with savory stir-fried rice and vibrant veggies. Every mouthful delivers a perfect balance of textures and tastes, making this dish ideal for either a quick weeknight dinner or a comforting meal any day of the week. Once you try it, this recipe might just become your new favorite way to enjoy fried rice.
Ingredients You’ll Need
This High Protein Crispy Garlic Chicken Fried Rice Recipe calls for ingredients that are simple yet crucial to creating layers of flavor and texture. Each component plays a special role: from the tender chicken to the aromatic garlic, and the colorful mixed vegetables that brighten the dish both visually and nutritionally.
- 2 boneless skinless chicken breasts, cubed: The star protein that becomes crispy and flavorful when cooked right.
- 2 tablespoons olive oil: Used to achieve that perfect golden crust on the chicken and to stir-fry the vegetables.
- 3 cloves garlic, minced (divided): Garlic infuses the whole dish with incredible aroma and deep savoriness.
- 1 tablespoon soy sauce (plus 2 tablespoons later): Adds the umami punch and saltiness essential to fried rice.
- ½ teaspoon salt and ½ teaspoon pepper: Basic seasoning to balance and enhance flavors.
- 3 cups cooked rice (preferably cold or day-old): Cold rice fries better, getting that coveted slightly crispy texture.
- ½ onion, diced: Adds sweetness and crunch that lift the dish.
- 1 cup mixed vegetables (carrots, peas, corn): For color, crunch, and nutrition.
- 2 eggs, lightly beaten: Scrambled in for extra protein and richness.
- 1 tablespoon sesame oil: Finishing touch for a nutty, toasty flavor.
- ¼ teaspoon crushed red pepper flakes (optional): A subtle kick for those who love a hint of heat.
- Green onions, sliced: Fresh garnish to brighten every bite.
- Sesame seeds: Adds a delicate crunch and visual appeal.
How to Make High Protein Crispy Garlic Chicken Fried Rice Recipe
Step 1: Cook the Chicken
Start by heating 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Toss in the bite-sized chicken cubes and cook them patiently for 6 to 8 minutes. Stir occasionally to let every side get golden and irresistibly crispy. When they’re just about done, add 3 cloves of minced garlic, 1 tablespoon soy sauce, ½ teaspoon salt, and ½ teaspoon pepper. Cook this mixture for another 1 to 2 minutes, letting the garlic release its fragrant aromatic goodness that’ll coat the chicken beautifully. Once cooked perfectly, remove the chicken and set it aside for the next steps.
Step 2: Cook the Vegetables
Using the same skillet (it’s packed with flavor from the chicken), add the remaining 1 tablespoon of olive oil. Toss in the diced onion and your cup of mixed vegetables. Stir-fry these for about 4 to 5 minutes, just until the vegetables turn tender but still keep a bit of their crunch. This step adds a vibrant medley of textures and colors, perfectly balancing the richness of the chicken.
Step 3: Scramble the Eggs
Push the cooked vegetables gently to one side of the skillet. Pour your lightly beaten eggs into the empty side and scramble them until fully cooked but still soft and fluffy. Then, combine the eggs with the veggies, mixing them thoroughly. This adds a luscious silkiness and a little extra protein punch to the dish.
Step 4: Stir-Fry the Rice
Now for the magic of fried rice! Add your cold, cooked rice directly to the skillet. Use a spatula to break up any clumps and stir-fry everything for 3 to 4 minutes. This step heats the rice through and helps it gain a delightful slight crispiness that is signature to great fried rice.
Step 5: Combine and Flavor
Return the golden crispy chicken to the skillet. Pour in 2 tablespoons soy sauce and 1 tablespoon sesame oil. If you like a hint of spice, toss in ¼ teaspoon crushed red pepper flakes now. Give everything a good stir, cooking for an additional 2 minutes so the flavors meld beautifully. This final step brings all the elements together for an unforgettable taste experience.
Step 6: Serve Hot and Garnish
It’s time to plate this glorious creation. Serve it hot, sprinkled generously with sliced green onions and a light scattering of sesame seeds for freshness and crunch. Your High Protein Crispy Garlic Chicken Fried Rice Recipe is ready to wow!
How to Serve High Protein Crispy Garlic Chicken Fried Rice Recipe
Garnishes
Green onions and sesame seeds are the classic go-tos here, as they add fresh pops of flavor and texture. You can also add extra crushed red pepper flakes or a drizzle of sriracha if you like things spicy. A wedge of lime on the side adds an unexpected zesty contrast that brightens the savory richness perfectly.
Side Dishes
This dish stands deliciously on its own but pairs well with a light cucumber salad or steamed greens like bok choy or broccoli. For a heartier meal, consider serving it with egg rolls or dumplings to round out the flavors and textures.
Creative Ways to Present
Impress your guests by serving this fried rice in hollowed-out bell peppers or pineapple halves, which add a tropical twist and vibrant presentation. Alternatively, use an egg ring to shape the rice neatly on the plate before topping it with chicken for a restaurant-quality experience at home.
Make Ahead and Storage
Storing Leftovers
This High Protein Crispy Garlic Chicken Fried Rice Recipe keeps very well in an airtight container in the refrigerator for up to 3 days. Be sure to cool the dish completely before storing to maintain texture and flavor.
Freezing
You can freeze leftover fried rice for up to 2 months. Portion it into freezer-safe containers or bags, removing as much air as possible. Thaw overnight in the fridge before reheating for best results.
Reheating
Reheat your fried rice in a skillet over medium heat with a splash of water or oil to prevent sticking. Stir constantly until heated through and the rice regains some crispiness. Avoid microwaving if possible, as the texture won’t be as satisfying.
FAQs
Can I use brown rice instead of white rice for this recipe?
Absolutely! Brown rice works just as well, adding more fiber and a nuttier flavor. Just be aware that it may require slightly longer stir-frying time to heat thoroughly.
How do I make the chicken extra crispy?
Pat the chicken dry before cooking and avoid crowding the pan. Cook in batches if needed, letting the chicken sit undisturbed for a few minutes to develop a golden crust before stirring.
Can I prepare this recipe vegetarian?
For a vegetarian version, simply replace the chicken with firm tofu or tempeh cubes and increase the veggies. The garlic and soy sauce flavors still shine beautifully here.
Is day-old rice really necessary?
While fresh rice can work, day-old or thoroughly chilled rice prevents clumping and results in a better texture when stir-frying, making this step worth the extra effort.
Can I use other oils besides olive and sesame oil?
Yes! Neutral oils like vegetable or canola oil can be substituted for olive oil during frying, and peanut oil is also a great option. For sesame oil, it’s best to use it at the end for its unique flavor.
Final Thoughts
I can’t recommend this High Protein Crispy Garlic Chicken Fried Rice Recipe enough if you’re looking for a meal that’s quick to make, packed with protein, and bursting with flavor. It’s a dish that feels both indulgent and wholesome, shining in its simplicity and satisfying every craving. Give it a try, and soon enough, it’ll become a go-to recipe you reach for again and again.
Print
High Protein Crispy Garlic Chicken Fried Rice Recipe
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Stovetop
- Cuisine: Asian
Description
This High Protein Crispy Garlic Chicken Fried Rice is a quick and flavorful dish perfect for a nutritious weeknight meal. Featuring tender cubes of chicken cooked to golden crispness and plenty of garlic, combined with vibrant mixed vegetables, fluffy scrambled eggs, and perfectly stir-fried cold rice, this recipe delivers a satisfying balance of protein, texture, and savory Asian-inspired flavors.
Ingredients
Chicken Marinade and Cooking
- 2 boneless skinless chicken breasts, cut into bite-sized cubes
- 2 tablespoons olive oil (divided)
- 3 cloves garlic, minced
- 1 tablespoon soy sauce
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Vegetables and Eggs
- 1/2 onion, diced
- 1 cup mixed vegetables (carrots, peas, corn)
- 2 eggs, lightly beaten
Rice and Seasoning
- 3 cups cooked rice (preferably cold, day-old rice works best)
- 2 tablespoons soy sauce (divided)
- 1 tablespoon sesame oil
- 1/4 teaspoon crushed red pepper flakes (optional)
Garnishes
- Green onions, sliced
- Sesame seeds
Instructions
- Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken cubes and cook for 6-8 minutes, stirring occasionally, until they turn golden brown and crispy. Add minced garlic, 1 tablespoon soy sauce, salt, and pepper, and cook for another 1-2 minutes until the garlic is fragrant. Remove the chicken from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add the remaining 1 tablespoon of olive oil. Add diced onion and mixed vegetables, stir-frying for 4-5 minutes until the vegetables are tender and slightly caramelized.
- Scramble Eggs: Push the cooked vegetables to one side of the skillet. Pour the lightly beaten eggs into the empty side and scramble them until fully cooked. Then mix the eggs and vegetables together evenly.
- Stir-Fry the Rice: Add the cold cooked rice to the skillet and use a spatula to break up any clumps. Stir-fry the rice with the vegetable and egg mixture for 3-4 minutes to heat it through and achieve a lightly crisp texture.
- Combine: Return the cooked chicken to the skillet. Add the remaining 1 tablespoon soy sauce, sesame oil, and crushed red pepper flakes if using. Stir well and cook for another 2 minutes to combine flavors and warm all ingredients.
- Serve: Serve the garlic chicken fried rice hot, garnished with freshly sliced green onions and a sprinkle of toasted sesame seeds for texture and flavor.
Notes
- Using day-old cold rice helps prevent the fried rice from becoming mushy and allows it to crisp up nicely.
- Adjust the amount of crushed red pepper flakes to your desired heat level or omit for a milder version.
- For added flavor, consider adding a splash of fish sauce or a few drops of toasted sesame oil when combining ingredients.
- To make this dish gluten-free, substitute tamari or a gluten-free soy sauce.
- Ensure the skillet or wok is hot enough to achieve a proper stir-fry sear on the chicken and vegetables.
