If you’re on the lookout for a dish that’s bursting with flavor, packed with protein, and downright addictive, this High Protein Crispy Garlic Chicken Fried Rice Recipe is about to become your new go-to meal. Imagine tender, golden-brown chicken cubes infused with garlicky goodness, combined with vibrant mixed veggies and perfectly crisped rice, all tossed in a savory sauce that’ll make your taste buds sing. It’s comfort food elevated with a punch of protein and a crunchy garlic kick, ready in just 25 minutes. Trust me, once you try this recipe, you’ll be making it again and again for weeknight dinners or anytime you crave something satisfying yet light.
Ingredients You’ll Need
These ingredients are simple but essential, each one contributing its own magic to build that amazing taste, texture, and color this fried rice is known for. From juicy chicken to crisp veggies and aromatic garlic, everything blends seamlessly to create a dish you’ll love.
- 2 boneless skinless chicken breasts, cut into bite-sized cubes: The star protein that crisps up beautifully when cooked right.
- 2 tablespoons olive oil: Used for cooking both chicken and veggies, helping everything brown nicely without losing moisture.
- 3 cloves garlic, minced: Garlic adds irresistible aroma and flavor that elevates every bite.
- 1 tablespoon soy sauce: Provides that umami richness and savory depth to the chicken and overall dish.
- 1/2 teaspoon salt: Enhances all the natural flavors perfectly.
- 1/2 teaspoon pepper: Adds a subtle heat that balances the garlic and soy sauce.
- 3 cups cooked rice (preferably cold, day-old rice works best): Day-old rice gives the ideal firm texture and prevents mushiness.
- 1/2 onion, diced: Brings a mild sweetness and slight crunch to the stir-fry.
- 1 cup mixed vegetables (carrots, peas, corn): A colorful medley adding freshness, nutrients, and pop of texture.
- 2 eggs, lightly beaten: Scrambled eggs add richness and protein, rounding out the dish nicely.
- 1 tablespoon sesame oil: A finishing drizzle that imparts a gentle nutty aroma and flavor.
- 1/4 teaspoon crushed red pepper flakes (optional): For those who love a touch of heat to awaken the palate.
- Green onions, sliced: Fresh, mild onion flavor and bright color for garnish.
- Sesame seeds: Adds a delicate crunch and nutty finish when sprinkled on top.
How to Make High Protein Crispy Garlic Chicken Fried Rice Recipe
Step 1: Cook the Chicken
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken cubes and let them cook undisturbed for a bit to develop a golden crust, stirring occasionally, about 6-8 minutes until crispy and cooked through. Toss in minced garlic, soy sauce, salt, and pepper, and stir for an additional 1-2 minutes to let that garlic fragrance come alive. Once done, remove the chicken and set it aside so we can build flavors with the veggies next.
Step 2: Cook the Vegetables
Using the same skillet (no need to dirty another pan), heat another tablespoon of olive oil and add your diced onions along with the mixed vegetables. Stir-fry for 4-5 minutes until everything is tender but still has a little bite. This step ensures your veggies stay vibrant and add a lovely texture contrast to the dish.
Step 3: Scramble the Eggs
Push your veggies to one side of the skillet to make space and pour in the beaten eggs. Let them cook undisturbed for a moment, then gently scramble them until they’re fully cooked through. Once scrambled, mix the eggs in with the vegetables evenly. This technique creates fluffy egg pieces that integrate seamlessly.
Step 4: Stir-Fry the Rice
Add the cold, day-old rice to the skillet and use your spatula to break apart any clumps. Stir-fry for about 3-4 minutes, allowing the rice to heat all the way through and get a slight crisp on the bottom. This step is key to achieving that classic fried rice texture.
Step 5: Combine Everything
Return the crispy chicken to the skillet with the rice and veggies. Pour in soy sauce, sesame oil, and crushed red pepper flakes if you’re using them, then stir everything together. Cook for another 2 minutes just to let all those flavors marry each other beautifully. After this, your High Protein Crispy Garlic Chicken Fried Rice Recipe is ready to enjoy!
Step 6: Serve
Serve the fried rice while it’s hot, garnished generously with sliced green onions and a sprinkle of sesame seeds to add some fresh brightness and nutty crunch.
How to Serve High Protein Crispy Garlic Chicken Fried Rice Recipe
Garnishes
Green onions and sesame seeds make for perfect finishing touches. They add flavor, textural contrast, and a burst of vibrant green that makes the dish look irresistible. Feel free to add an extra drizzle of soy sauce or even a squeeze of lime for some brightness!
Side Dishes
This fried rice shines on its own but pairs wonderfully with simple sides like steamed broccoli, a crisp cucumber salad, or even a light miso soup. These sides balance the richness of the dish and keep things fresh and light at the same time.
Creative Ways to Present
For a special occasion, serve your fried rice in individual pineapple bowls or stuff it into crispy lettuce cups for a fun and interactive meal. You can also top it with a fried egg or add some sliced avocado on the side for extra creaminess.
Make Ahead and Storage
Storing Leftovers
Allow the fried rice to cool completely before transferring to an airtight container. It will stay fresh in the refrigerator for up to 3 days, making it a convenient meal for busy days or next-day lunches.
Freezing
This High Protein Crispy Garlic Chicken Fried Rice Recipe freezes surprisingly well. Place portions in freezer-safe containers or bags, and it can be stored for up to 2 months. Just thaw in the fridge overnight before reheating.
Reheating
For best results, reheat leftover fried rice in a hot skillet over medium heat, stirring occasionally until warmed through. Adding a splash of water or soy sauce helps revive moisture and flavor. Avoid microwaving if possible to preserve the crisp texture.
FAQs
Can I use brown rice instead of white rice?
Absolutely! Brown rice works well and adds extra fiber and nutrients. Just make sure it’s cooked and cooled ahead of time so it doesn’t get mushy when fried.
What can I substitute if I don’t have sesame oil?
If you don’t have sesame oil, a light drizzle of toasted walnut or peanut oil can provide a similar nutty flavor, though sesame oil’s unique aroma is hard to replace completely.
Can I make this recipe vegetarian?
Sure thing! Swap the chicken for firm tofu or tempeh cubes, and use vegetable soy sauce or tamari to keep the recipe vegetarian while maintaining that umami punch.
Is day-old rice necessary?
Day-old rice is ideal because it’s drier and less sticky, which helps achieve that perfect fried rice texture. If you only have freshly cooked rice, spread it out on a baking sheet to cool and dry before frying.
How spicy is the dish with red pepper flakes?
The crushed red pepper flakes add a gentle, warming heat that complements the savory flavors without overpowering. You can easily omit or adjust the amount to suit your spice tolerance.
Final Thoughts
This High Protein Crispy Garlic Chicken Fried Rice Recipe truly hits all the marks—quick, delicious, nutritious, and deeply satisfying. Whether you’re cooking for yourself or feeding a crowd, this dish brings bright flavors and comforting textures to the table with ease. Give it a try and watch it become a beloved staple in your recipe rotation!
Print
High Protein Crispy Garlic Chicken Fried Rice Recipe
- Prep Time: 8 minutes
- Cook Time: 17 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
Description
This High Protein Crispy Garlic Chicken Fried Rice is a flavorful and satisfying meal featuring tender, crispy chicken cubes stir-fried with garlic, mixed vegetables, and eggs combined with day-old rice for the perfect texture. Enhanced with soy sauce, sesame oil, and optional red pepper flakes, it’s a delicious, easy-to-make dinner that balances protein and veggies in a classic Asian-inspired stir-fry.
Ingredients
Chicken
- 2 boneless skinless chicken breasts, cut into bite-sized cubes
- 2 tablespoons olive oil (divided)
- 3 cloves garlic, minced (divided)
- 1 tablespoon soy sauce
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Rice and Vegetables
- 3 cups cooked rice (preferably cold, day-old rice works best)
- 1/2 onion, diced
- 1 cup mixed vegetables (carrots, peas, corn)
Eggs
- 2 eggs, lightly beaten
Seasonings and Garnish
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1/4 teaspoon crushed red pepper flakes (optional)
- Green onions, sliced (for garnish)
- Sesame seeds (for garnish)
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 the chicken is golden brown and crispy. Add 3 cloves of minced garlic, 1 tablespoon soy sauce, salt, and pepper. Cook for an additional 1-2 minutes until the garlic becomes 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 the diced onion and mixed vegetables. Stir-fry for 4-5 minutes until the vegetables are tender and cooked through.
- Scramble the Eggs: Push the cooked vegetables to one side of the skillet, creating space on the other side. Pour the beaten eggs into the empty space and scramble them until fully cooked. Once cooked, mix the eggs and vegetables together evenly.
- Stir-Fry the Rice: Add the cold rice to the skillet, breaking up any clumps with your spatula. Stir-fry the rice with the vegetables and eggs for 3-4 minutes to heat through and develop a slightly crispy texture.
- Combine: Return the cooked chicken to the skillet. Add 2 tablespoons soy sauce, 1 tablespoon sesame oil, and crushed red pepper flakes if using. Stir everything thoroughly and cook for another 2 minutes to let the flavors meld together.
- Serve: Dish out the hot fried rice onto plates. Garnish with sliced green onions and sesame seeds before serving for added flavor and texture.
Notes
- Using day-old cold rice helps the grains separate and prevents mushy fried rice.
- If preferred, substitute olive oil with vegetable or peanut oil for a more neutral flavor.
- The crushed red pepper flakes are optional; omit them if you prefer a milder dish.
- Ensure chicken pieces are bite-sized for even cooking.
- You can customize the mixed vegetables with your favorites like bell peppers or broccoli.
- For extra protein, add tofu or shrimp as alternative options.
