High Protein Crispy Garlic Chicken Fried Rice Recipe

If you crave satisfying takeout flavors but want a dish that’s as nourishing as it is delicious, look no further than High Protein Crispy Garlic Chicken Fried Rice. This recipe bursts with the savory aromas of golden garlic, crispy chicken pieces, and colorful veggies, all tossed together in fragrant jasmine rice. Packed with protein and layered with flavor in every bite, this crowd-pleaser comes together in just 30 minutes. Whether you’re refueling post-workout or sharing dinner with friends, you’ll find yourself returning to this irresistible fried rice again and again!

this Recipe

Ingredients You’ll Need

The beauty of this High Protein Crispy Garlic Chicken Fried Rice is how it elevates simple, everyday ingredients into something truly memorable. Each component brings its own flair to the dish, from essential protein and heartiness to unforgettable punches of flavor and color.

• Jasmine Rice (2 cups, cooked & chilled): Day-old rice is best for fluffiness and prevents the fried rice from turning mushy.
• Sesame Oil (2 tablespoons): Adds a nutty aroma and authentic, toasty undertone.
• Garlic (3 cloves, minced): The secret to a robust, mouthwatering base; don’t be shy here!
• Boneless Skinless Chicken Thighs (1 pound, bite-sized pieces): Juicy and flavorful, chicken thighs offer extra tenderness and richness compared to chicken breast.
• Cornstarch (2 tablespoons): Gives the chicken its irresistible crispy edge once cooked.
• Salt (1/2 teaspoon): Essential for seasoning, bringing out all the other flavors.
• Black Pepper (1/2 teaspoon): Lends subtle heat and sharpness to balance the dish.
• Eggs (2, lightly beaten): Create soft, silky ribbons that add richness and extra protein power.
• Frozen Peas and Carrots (1 cup, thawed): Infuse the rice with bursts of sweetness and a pop of color.
• Low-Sodium Soy Sauce (3 tablespoons): The classic salty-sweet seasoning that melds everything together without going overboard on sodium.
• Oyster Sauce (1 tablespoon): Adds deep umami and a touch of sweetness for complexity.
• Fish Sauce (1 teaspoon, optional): A little goes a long way in boosting savory depth, but can be omitted if preferred.
• Green Onions (2, sliced): Bring fresh crunch and a mild oniony bite right at the end.
• Additional Minced Garlic (for garnish, optional): Extra crunch and garlicky goodness—completely optional but highly recommended for garlic fans!
• Chili Flakes or Sriracha (optional): Dial up the heat to your desired level.

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 chunks. In a bowl, toss the chicken pieces with cornstarch, salt, and black pepper. The cornstarch works its magic here—each morsel will crisp up and hold that irresistible texture when stir-fried, ensuring your High Protein Crispy Garlic Chicken Fried Rice lives up to its name!

Step 2: Crisp Up the Chicken

Heat a tablespoon of sesame oil in a large nonstick skillet or wok over medium-high heat. Once shimmering, lay in the coated chicken. Let the pieces cook undisturbed so they develop a golden, crispy crust, then flip and cook a few minutes more. After 6 to 8 minutes, the chicken should be beautifully browned and fully cooked through. Transfer the chicken to a plate and set aside.

Step 3: Sauté Garlic and Cook the Eggs

Add your remaining sesame oil to the pan, then toss in the minced garlic. Let it sizzle and release its aroma for around 30 seconds—but watch closely so it doesn’t burn! Push the garlic to the side, pour the beaten eggs into the center, and scramble gently until just cooked. The eggs will be tender and silky, perfect for folding into the rice.

Step 4: Add Rice and Veggies

Stir in your cold jasmine rice, using your spatula to break up any clumps. This step transforms the humble rice into the heart of the High Protein Crispy Garlic Chicken Fried Rice, with the grains soaking up the garlicky oil. Mix in your thawed peas and carrots for pops of color and sweetness.

Step 5: Season, Toss, and Finish

Return the crispy chicken to the pan. Drizzle over the soy sauce, oyster sauce, and fish sauce (if using), then quickly toss everything to combine. Stir-fry for another 2 to 3 minutes until everything is evenly coated, piping hot, and every grain of rice glistens with flavor. Scatter on the green onions and, if you love garlic, maybe a little extra minced garlic for crunch—now your High Protein Crispy Garlic Chicken Fried Rice is ready to serve!

How to Serve High Protein Crispy Garlic Chicken Fried Rice

Garnishes

Top your fried rice hot off the pan with a flurry of fresh green onions and a sprinkle of additional crispy minced garlic for a little extra drama and crunch. Chili flakes, sriracha, or a squeeze of lime will liven up the flavors even more. For an eye-catching finish, try a handful of toasted sesame seeds—it’s a small detail that wows.

Side Dishes

Serve your High Protein Crispy Garlic Chicken Fried Rice alongside refreshing Asian-inspired salads, like a tangy cucumber salad or a crisp slaw. Steamed or stir-fried greens such as bok choy, broccoli, or snow peas add freshness and make this a well-rounded meal. Miso soup or a simple broth will keep things light and satisfying.

Creative Ways to Present

For weeknight fun, scoop the fried rice into lettuce cups for a crunchy, hand-held twist. Or portion the High Protein Crispy Garlic Chicken Fried Rice into individual bowls and top each with a soft-cooked fried egg for an extra protein hit. For gatherings, serve family-style from a large platter so everyone can dig in and help themselves.

Make Ahead and Storage

Storing Leftovers

If you find yourself with extra High Protein Crispy Garlic Chicken Fried Rice, let the rice cool completely first, then transfer it to an airtight container. It will keep perfectly in the fridge for up to three days—making it a ready-to-go lunch or quick dinner option.

Freezing

This fried rice freezes beautifully! Divide cooled portions into freezer bags or containers, remove as much air as possible, and freeze for up to two months. Be sure to label with the date, and lay them flat for space-saving storage in your freezer.

Reheating

For best results, reheat fried rice gently in a nonstick skillet with a splash of water or broth to prevent drying out. Stir frequently over medium heat until steaming hot. A microwave also works—simply cover the container and heat in short bursts, stirring in between for even warmth.

FAQs

Is it okay to use chicken breast instead of thighs?

Absolutely! Chicken breast works just fine, though thighs bring a bit more juiciness and flavor. Cut the breast meat into similar bite-sized pieces and follow the recipe as written for a delicious result in your High Protein Crispy Garlic Chicken Fried Rice.

Why does day-old rice work better?

Chilled, cooked rice loses a bit of moisture as it sits in the fridge, which means it fries up without turning soggy or clumping together. For the best texture in fried rice, cook your rice the day before and chill it overnight if possible.

How can I add even more protein?

If you want to level-up the protein in your High Protein Crispy Garlic Chicken Fried Rice, simply toss in an extra egg, stir in shelled edamame, or substitute a portion of the chicken with crisp tofu. All are fantastic (and tasty) choices!

Can I make this recipe vegetarian?

Definitely! Swap the chicken for extra-firm tofu or tempeh, and omit fish sauce. Use vegetarian oyster sauce or more soy sauce if you wish. The result is still hearty, flavorful, and high-protein.

What’s the best way to make the chicken extra crispy?

Don’t overcrowd your skillet or wok—give each piece some space to brown. Make sure the chicken is coated evenly in cornstarch and that the pan is nice and hot when the chicken goes in. Let each side cook undisturbed for a few minutes to ensure that signature crispy crust.

Final Thoughts

There’s something so heartwarming about sharing a dish that’s unapologetically flavorful, fast, and good for you—which is exactly why I love High Protein Crispy Garlic Chicken Fried Rice. It’s the perfect way to treat yourself (and your family or friends) to restaurant-worthy fried rice right at home. Grab those ingredients, fire up your wok, and let that garlicky aroma fill your kitchen. You’re going to want to make this again and again!

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