High Protein Crispy Garlic Chicken Fried Rice is a delicious and satisfying dish that’s easy to make at home. This recipe features crispy chicken bites and the bold flavor of garlic, combined with fluffy rice and fresh veggies. It’s perfect for a quick weeknight dinner or meal prep. You can use pantry staples, and it’s beginner-friendly too. Pair it with my Low Carb Spinach Casserole with Feta and Egg for a well-rounded dinner.
Why You'll Love High Protein Crispy Garlic Chicken Fried Rice – Easy, Quick & Homemade
Make this High Protein Crispy Garlic Chicken Fried Rice, an easy and quick homemade meal perfect for weeknight dinners or meal prep. Flavor-packed & family-friendly!
- High in protein for a filling, energizing meal
- Crispy garlic chicken adds great texture and flavor
- Quick and easy to prepare with simple ingredients
- Perfect for family dinners, leftovers, and meal prep
Ingredients for High Protein Crispy Garlic Chicken Fried Rice – Easy, Quick & Homemade
Chicken: Use boneless, skinless chicken breast or thighs; thighs yield more juicy texture.Rice: Day-old cooked rice works best to prevent sogginess; substitute with brown rice for a healthier option.
- Chicken: Use boneless, skinless chicken breast or thighs; thighs yield more juicy texture.
- Rice: Day-old cooked rice works best to prevent sogginess; substitute with brown rice for a healthier option.
Ingredient Note: Full measurements for High Protein Crispy Garlic Chicken Fried Rice – Easy, Quick & Homemade are listed in the printable recipe card below.
How to Make High Protein Crispy Garlic Chicken Fried Rice – Easy, Quick & Homemade
Step 1 — Prep & Preheat
Prep chicken and rice: Dice chicken into bite-sized pieces. If rice is freshly cooked, spread on a sheet pan to cool and dry slightly.
Step 2 — Cook and Build Flavor
Cook chicken: Heat 1 tbsp oil in a large skillet over medium-high heat. Add chicken and cook until golden and crispy, about 5-7 minutes. Season with salt and pepper. Remove chicken and set aside.
Step 3 — Finish, Taste, and Adjust
Sauté garlic and veggies: Add remaining oil to the skillet. Sauté minced garlic until fragrant (about 30 seconds), then add peas and carrots. Cook 2-3 minutes.
Expert Tips for High Protein Crispy Garlic Chicken Fried Rice – Easy, Quick & Homemade
- Use cold, day-old rice for best texture and to avoid soggy fried rice.
- Press chicken pieces into the pan without stirring to get crispy edges.
- Adjust sauces to taste; low sodium soy sauce allows better control of saltiness.
High Protein Crispy Garlic Chicken Fried Rice – Easy, Quick & Homemade
Make this High Protein Crispy Garlic Chicken Fried Rice, an easy and quick homemade meal perfect for weeknight dinners or meal prep. Flavor-packed & family-friendly!
Ingredients
Main Ingredients
- 1 lb boneless skinless chicken breast, diced
- 3 cups cooked jasmine or long grain white rice, preferably day-old
- 3 cloves garlic, minced
- 1 cup frozen peas and carrots mix
- 2 large eggs, beaten
- 3 tbsp vegetable oil or avocado oil
- 3 green onions, sliced
Seasonings & Flavor Boosters
- 2 tbsp soy sauce (low sodium preferred)
- 1 tbsp oyster sauce (optional for extra depth)
- 1 tsp toasted sesame oil
- ½ tsp crushed red pepper flakes (optional)
- Salt and black pepper to taste
Optional Toppings
- Chopped fresh cilantro or parsley
- Extra green onions
- Sesame seeds
Instructions
How to Make High Protein Crispy Garlic Chicken Fried Rice
- Prep chicken and rice: Dice chicken into bite-sized pieces. If rice is freshly cooked, spread on a sheet pan to cool and dry slightly.
- Cook chicken: Heat 1 tbsp oil in a large skillet over medium-high heat. Add chicken and cook until golden and crispy, about 5-7 minutes. Season with salt and pepper. Remove chicken and set aside.
- Sauté garlic and veggies: Add remaining oil to the skillet. Sauté minced garlic until fragrant (about 30 seconds), then add peas and carrots. Cook 2-3 minutes.
- Scramble eggs: Push veggies to the side. Pour beaten eggs into the pan and scramble until just set.
- Combine rice and sauces: Add rice to the pan, breaking up any clumps. Stir in soy sauce, oyster sauce, sesame oil, and cooked chicken. Toss everything together and cook 3-4 minutes until heated through and a bit crispy.
- Finish and serve: Stir in sliced green onions and optional red pepper flakes. Adjust seasoning with salt and pepper. Garnish with sesame seeds or fresh herbs if desired. Serve hot.
Nutrition (per serving)
Storage, Freezing & Reheating
- Fridge: Store in an airtight container for up to 3 days.
- Freezer: Not recommended (texture changes).
- Serve/Reheat: Best chilled or at room temperature.
High Protein Crispy Garlic Chicken Fried Rice – Easy, Quick & Homemade FAQs
Yes, this fried rice is great for meal prep. Cook everything as directed, then store in airtight containers in the fridge for up to 3 days.
You can use hoisin sauce, a splash of soy sauce with a pinch of sugar, or skip it entirely—soy sauce alone still tastes great.
Store leftovers in an airtight container in the refrigerator for up to 3 days, or freeze for up to 1 month.
Overcooking can dry out chicken. Cook over medium-high heat just until cooked through, and avoid stirring too much to keep the crispy edges intact.
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