Why Make This Recipe

High Protein Crispy Garlic Chicken Fried Rice is a fantastic meal for anyone looking for a delicious and nutritious dish. Packed with protein from the chicken and eggs, this recipe is perfect for fueling your day. The crispy texture of the chicken combined with fragrant garlic and colorful vegetables makes it a delightful choice for family dinners or meal prep. It’s quick to prepare, and you can easily customize it with your favorite ingredients.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Ingredients

2 cups cooked jasmine or basmati rice (preferably day-old)
1 lb boneless, skinless chicken breast, cut into small pieces
4 cloves garlic, minced
2 tbsp olive oil or sesame oil
1 cup frozen peas and carrots, thawed
3 green onions, sliced
2 large eggs, lightly beaten
3 tbsp low-sodium soy sauce
1 tbsp oyster sauce (optional)
½ tsp ground black pepper
1 tsp cornstarch (for chicken coating)
1 tbsp water (for cornstarch slurry)

Directions

Prep the chicken: Toss the chicken pieces with the cornstarch to coat them evenly. This step is key for achieving a crispy texture when pan-fried.
Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until golden and crispy, about 5–7 minutes. Once cooked, remove the chicken and set it aside.
Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds until fragrant. Be careful not to let it burn.
Scramble the eggs: Push the garlic to the side of the pan and pour in the beaten eggs. Stir gently until they set into soft curds.
Stir-fry everything: Add the cooked rice, peas, carrots, and green onions to the pan. Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes, breaking up any rice clumps and allowing the flavors to blend.
Bring back the chicken: Add the crispy chicken back into the pan. Toss everything together, making sure the chicken remains crunchy while coated in the sauce.
Finish and serve: Sprinkle with black pepper and adjust the seasoning if needed. Serve hot.

How to Serve High Protein Crispy Garlic Chicken Fried Rice

This dish is best enjoyed hot and can be served on its own or as a side to other meals. You can also garnish it with additional green onions or sesame seeds to add a touch of color and flavor. Enjoy it as a quick lunch or a hearty dinner!

How to Store High Protein Crispy Garlic Chicken Fried Rice

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through, adding a splash of water if necessary to keep the rice moist.

Tips to Make High Protein Crispy Garlic Chicken Fried Rice

Use day-old rice for the best texture. Freshly cooked rice can be too sticky.
Adjust the vegetables based on your preferences. Bell peppers, broccoli, or even corn can work great.
For extra flavor, try adding a splash of sesame oil while stir-frying.

Variation

You can add different proteins like shrimp or tofu if you want to mix it up. Adding additional spices or sauces can also change the flavor profile. A dash of chili sauce can add a nice kick!

FAQs

Can I use brown rice instead?
Yes, brown rice can be used, but it may require a longer cooking time.
What if I don’t have oyster sauce?
You can simply omit it or substitute it with more soy sauce for flavor.
Can I make this dish ahead of time?
Yes, you can prepare the chicken and veggies ahead of time and stir-fry them when ready to serve. This saves time on busy days!

High Protein Crispy Garlic Chicken Fried Rice