High Protein Crispy Garlic

Featured in Nourishing Recipes for Everyday.

Enjoy a well-balanced, delicious meal with this High Protein Crispy Garlic Chicken Fried Rice. Tender chicken breasts are seasoned and cooked crispy, then combined with aromatic garlic, mixed vegetables, and lightly scrambled eggs for a satisfying dish. Flavored with savory soy sauce, optional oyster sauce, and rice vinegar, this meal delivers incredible taste and texture. Ideal for meal prep or quick weeknight dinners, it’s customizable with your favorite vegetables or even low-carb substitutes like cauliflower rice. A sprinkle of green onions and sesame seeds adds the perfect finishing touch.

Rose
Updated on Wed, 16 Apr 2025 15:27:01 GMT
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High Protein Crispy Garlic Chicken Fried Rice | lovelylifewithrose.com

This crispy garlic chicken fried rice has become my weeknight salvation when I need a protein-packed meal that delivers on flavor without hours in the kitchen. The golden bits of garlic-infused chicken paired with perfectly crisp rice creates a restaurant-quality dish that's surprisingly simple to make at home.

I first created this recipe when trying to use up leftover rice and chicken after a busy week. What started as a simple clean-out-the-fridge meal has since become our Thursday night tradition, with my partner requesting it specifically before his Friday morning workouts.

Ingredients

  • Chicken breasts: high in lean protein and creates the perfect crispy exterior when diced small
  • Day-old rice: crucial for achieving that signature chewy texture as fresh rice tends to become mushy
  • Sesame oil: provides that authentic Asian flavor profile that vegetable oil simply cannot replicate
  • Garlic: four whole cloves might seem excessive but they create the aromatic foundation
  • Mixed vegetables: I use frozen peas carrots and corn for convenience but fresh works beautifully too
  • Eggs: adds extra protein and creates those lovely golden ribbons throughout the dish
  • Soy sauce: opt for low sodium if watching salt intake without sacrificing flavor
  • Oyster sauce: my secret ingredient that adds incredible umami depth
  • Rice vinegar: balances the richness with subtle acidity
  • Green onions: provides fresh contrast to the rich savory flavors

Step-by-Step Instructions

Prepare the Chicken:
Season diced chicken breasts generously with salt and pepper. Heat your sesame oil until it shimmers in a large wok or high-sided skillet over medium-high heat. Add the chicken pieces with enough space between them so they sear rather than steam. Cook for a full 7-8 minutes undisturbed at first allowing them to develop that golden crispy exterior. The chicken should have a satisfying crunch when you bite into it later. Remove and set aside on a paper towel to maintain crispiness.
Cook the Aromatics and Vegetables:
Using the same pan with all those flavorful chicken bits add your remaining oil. Drop in minced garlic and diced onion cooking just until fragrant about 90 seconds. Be watchful as garlic burns quickly and becomes bitter. Add your mixed vegetables and cook until they brighten in color but maintain some firmness. Frozen vegetables need about 3-4 minutes while fresh may take slightly longer.
Fry the Rice:
This step makes or breaks your fried rice. Add day-old rice breaking up any clumps with your spatula. Spread it across the entire surface of the pan and let it sit undisturbed for about 30 seconds. This allows the bottom layer to crisp before stirring. Continue this pattern of spreading and stirring for 5-7 minutes until you hear a subtle crackling sound indicating perfect crispness.
Create the Egg Ribbons:
Push all ingredients to one side creating an empty space. Pour beaten eggs into this space and let them set slightly before gently scrambling. When eggs are about 80% cooked fold them into the rice mixture. This technique creates distinctive egg pieces rather than coating the rice entirely.
Combine and Season:
Return the crispy chicken to the pan along with all seasonings. Drizzle soy sauce and oyster sauce around the perimeter of the wok so it hits the hot surface before the food creating a burst of flavor. Add rice vinegar and ginger if using. Toss everything together for about 2 minutes ensuring even distribution of seasonings.
Final Touch:
Remove from heat and immediately sprinkle with fresh green onions and sesame seeds. The residual heat will release their aromatics without wilting them completely. Serve in bowls while still steaming hot.
High Protein Crispy Garlic Chicken Fried Rice Recipe Pin it
High Protein Crispy Garlic Chicken Fried Rice Recipe | lovelylifewithrose.com

This recipe holds special meaning in our home as it was the first meal I taught my teenage son to cook from start to finish. He now makes it for our family movie nights impressing us with his perfectly crispy chicken pieces every time. The pride on his face when serving this dish makes it taste even better.

Storage and Meal Prep

This fried rice keeps beautifully in the refrigerator for up to four days making it perfect for meal prep. Store in airtight containers and portion into individual servings for grab-and-go lunches. Reheat in the microwave with a damp paper towel on top to prevent drying or for best results give it a quick refresh in a hot skillet with a splash of water to restore moisture and crispness.

Smart Substitutions

While traditional fried rice calls for white rice you can easily substitute brown rice for added fiber or cauliflower rice for a lower carb version. Just note that cauliflower rice will require less cooking time to avoid becoming mushy. For a vegetarian protein option substitute the chicken with firm tofu pressed and diced then crisped using the same method. Those avoiding soy can use coconut aminos in place of soy sauce for a similar umami flavor profile with less sodium.

Serving Suggestions

Serve this protein-packed fried rice as a complete meal on its own or pair it with a simple cucumber salad dressed with rice vinegar for a refreshing contrast. For special occasions I serve it alongside homemade spring rolls or miso soup for an impressive Asian-inspired feast. A sprinkle of chili crisp or sriracha on top adds wonderful heat for those who enjoy spice.

The Secret to Restaurant-Quality Texture

The true secret to achieving that coveted restaurant-style fried rice texture lies in using cold leftover rice. Fresh rice contains too much moisture resulting in a soggy final dish. I recommend cooking rice the day before and refrigerating it uncovered for at least 4 hours or ideally overnight. This allows the grains to dry out and firm up ensuring each grain remains separate and can develop that beautiful crisp exterior when fried.

Frequently Asked Questions

→ Can I use a different protein instead of chicken?

Yes, you can substitute chicken with shrimp, tofu, beef, or pork. Adjust cooking times to suit the protein.

→ What type of rice works best for this dish?

Day-old cooked rice is ideal as it has less moisture, resulting in a better texture for frying.

→ Is this dish suitable for gluten-free diets?

Yes, substitute soy sauce with tamari and ensure all other ingredients are labeled gluten-free.

→ Can I make this dish vegetarian?

Absolutely! Replace chicken with tofu or simply increase the amount of vegetables.

→ How do I add more spice to the dish?

You can add chili flakes, sriracha, or freshly sliced chilies when cooking the garlic and onion for a spicier kick.

High Protein Crispy Garlic

Crispy chicken, garlic, and savory fried rice come together in a protein-packed meal perfect for any occasion.

Prep Time
~
Cook Time
30 Minutes
Total Time
30 Minutes
By: Rose

Category: Healthy & Fresh

Difficulty: Intermediate

Cuisine: Asian

Yield: 4 Servings

Dietary: Gluten-Free, Dairy-Free

Ingredients

01 2 chicken breasts, diced
02 2 cups cooked rice (preferably day-old for best texture)
03 2 tablespoons sesame oil (or vegetable oil)
04 4 cloves garlic, minced
05 1 small onion, diced
06 1 cup mixed vegetables (like peas, carrots, and corn)
07 2 eggs, lightly beaten
08 2 tablespoons soy sauce (or tamari for gluten-free)
09 1 tablespoon oyster sauce (optional, for extra depth of flavor)
10 1 teaspoon ginger, grated (optional)
11 1 tablespoon rice vinegar
12 Salt and pepper, to taste
13 2 tablespoons chopped green onions, for garnish
14 1 tablespoon sesame seeds (optional, for garnish)

Instructions

Step 01

Season the diced chicken breasts with a pinch of salt and pepper. Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Cook the chicken until golden brown and crispy on the outside, about 7-8 minutes, and cooked through. Remove from the pan and set aside.

Step 02

In the same pan, add the remaining tablespoon of sesame oil. Add the minced garlic and diced onion, cooking for 1-2 minutes until fragrant and softened. Then, add the mixed vegetables (peas, carrots, and corn) and cook for another 3-4 minutes, until tender.

Step 03

Add the cooked rice to the pan, breaking up any clumps with a spatula. Stir-fry the rice for 5-7 minutes until it becomes slightly crispy on the edges.

Step 04

Push the rice to one side of the pan, and in the empty space, pour the beaten eggs. Scramble the eggs and cook until fully set, about 2 minutes. Once cooked, stir the eggs into the rice.

Step 05

Add the cooked chicken back into the pan. Pour in the soy sauce, oyster sauce (if using), rice vinegar, and grated ginger (if using). Stir everything together, ensuring it’s evenly mixed. Taste and adjust seasoning with salt and pepper as needed.

Step 06

Garnish the fried rice with chopped green onions and sesame seeds if desired. Serve immediately and enjoy!

Notes

  1. For a spicier kick, add chili flakes or fresh chili slices when cooking the garlic and onion.
  2. This recipe is highly customizable—feel free to swap in your favorite vegetables, such as bell peppers, mushrooms, or broccoli.
  3. You can use quinoa or cauliflower rice as a low-carb alternative to regular rice.
  4. To make this dish even higher in protein, consider adding edamame or tofu.

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains soy (soy sauce).

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: ~
  • Total Fat: ~
  • Total Carbohydrate: ~
  • Protein: ~