High Protein Crispy Garlic Chicken Fried Rice Recipe

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If you’re craving a satisfying meal that combines bold flavors with a hearty boost, you are going to love this High Protein Crispy Garlic Chicken Fried Rice. It’s a deliciously crispy and garlicky take on classic fried rice that packs in plenty of chicken goodness for that extra protein punch. Each bite offers perfectly cooked rice flecked with vibrant peas and carrots, tender scrambled eggs, and golden, crispy chicken pieces — all tossed together in a savory soy and oyster sauce blend. This dish is a real game-changer whether you’re prepping a quick weeknight dinner or want to impress friends with something unforgettable and nourishing.

Ingredients You’ll Need

Each ingredient in this recipe plays a crucial role, highlighting simple components that come together to create a symphony of flavor, texture, and color. The balance between crispy chicken, fragrant garlic, fresh vegetables, and umami-rich sauces makes this dish both comforting and exciting.

• 2 cups cooked jasmine or basmati rice: Using day-old rice is key for that perfect texture that doesn’t clump or get mushy.
• 1 lb boneless, skinless chicken breast: Cut into small pieces for even cooking and easy crisping.
• 4 cloves garlic, minced: This infuses the dish with its signature aromatic kick and depth.
• 2 tbsp olive oil or sesame oil: Essential for frying the chicken and bringing richness with a subtle nutty flavor.
• 1 cup frozen peas and carrots, thawed: Adds vibrant color and a hint of sweetness that balances the savory chicken.
• 3 green onions, sliced: Fresh and slightly pungent, they brighten the dish beautifully.
• 2 large eggs, lightly beaten: Creates soft curds that add a lovely velvety texture and extra protein.
• 3 tbsp low-sodium soy sauce: The backbone of umami, bringing saltiness and depth without overwhelming.
• 1 tbsp oyster sauce (optional): Adds a rich, slightly sweet complexity to the flavor profile.
• 1/2 tsp ground black pepper: A subtle touch of heat to round out the dish.
• 1 tsp cornstarch: Coating the chicken in this ensures it crisps up to golden perfection.
• 1 tbsp water: For making the cornstarch slurry, helping the coating stick well to the chicken.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Step 1: Prep the Chicken for Ultimate Crispiness

Start by tossing your small chicken pieces with cornstarch mixed with a little water to create a light slurry. This step is the secret weapon for that irresistible crispy texture when fried — it forms a delicate crust that locks in moisture and flavor.

Step 2: Cook the Chicken to Golden Perfection

Heat one tablespoon of your chosen oil in a large skillet or wok over medium-high heat. Add the coated chicken and let it cook undisturbed for several minutes until it turns golden and crispy on the edges. This usually takes 5 to 7 minutes and is totally worth the wait. Once cooked, transfer the chicken to a plate and set aside.

Step 3: Sauté the Garlic to Release Its Fragrance

Using the same pan, add your remaining tablespoon of oil. Toss in the minced garlic, and let it sizzle just until it becomes fragrant—about 30 seconds. Be careful not to let it burn, as garlic can go from perfect to bitter in a flash. This step infuses the oil with flavor that will carry through every bite.

Step 4: Scramble the Eggs Softly in the Pan

Push the garlic to one side of the skillet, then pour in your beaten eggs. Stir gently, allowing them to cook into soft, fluffy curds. This adds a creamy texture and boosts the dish’s protein, making it both nutritious and delightful.

Step 5: Stir-Fry the Rice and Vegetables Together

Next, add the day-old cooked rice, thawed peas and carrots, and green onions to the pan. Drizzle in low-sodium soy sauce along with oyster sauce if you’re using it. Stir-fry everything for a few minutes, breaking up any clumps of rice and allowing all those flavors to mingle in hot harmony.

Step 6: Bring Back the Crispy Chicken for the Grand Finale

Finally, add your crispy chicken back into the skillet and give everything a thorough toss. The chicken remains crispy while being beautifully coated in that savory sauce, tying all the elements together for a cohesive and flavorful meal.

Step 7: Finish with Fresh Black Pepper and Serve Hot

Sprinkle in ground black pepper to taste, give one last toss, and your High Protein Crispy Garlic Chicken Fried Rice is ready to serve. This dish truly shines served fresh and hot straight from the pan.

How to Serve High Protein Crispy Garlic Chicken Fried Rice

Garnishes

Elevate your serving by adding extra sliced green onions or a sprinkle of toasted sesame seeds. Fresh cilantro or a few thin chili slices can add an unexpected pop of fragrance and color that makes the dish even more inviting.

Side Dishes

Pair this fried rice with a simple cucumber salad dressed with rice vinegar and a hint of sugar for a refreshing contrast. Steamed dumplings or a light vegetable stir-fry also complement the hearty chicken fried rice beautifully.

Creative Ways to Present

For a fun twist, serve the fried rice in warm lettuce cups for handheld bites or pack it into an omelet for a fusion-style rice roll. You can even top with a fried egg for an indulgent breakfast version that still hits all the protein notes.

Make Ahead and Storage

Storing Leftovers

Once cooled, transfer any leftover High Protein Crispy Garlic Chicken Fried Rice to an airtight container and refrigerate. It will stay fresh for 3 to 4 days and makes a fantastic next-day lunch or quick dinner.

Freezing

This fried rice freezes well if stored properly in freezer-safe containers or bags. To preserve maximum flavor and texture, consume within 1 month. Be sure to let it cool completely before freezing.

Reheating

Reheat leftovers in a skillet over medium heat, stirring occasionally to prevent sticking and to crisp up the chicken again. You can also microwave, but reheating on the stovetop is best for keeping that delightful crispy texture.

FAQs

Can I use other types of rice for this recipe?

Absolutely! While jasmine and basmati rice offer the best texture and fragrance, you can use other long-grain white rice or even day-old brown rice. Just make sure the rice is cooled and somewhat dry to prevent clumping.

Is it okay to use chicken thighs instead of breast?

Yes, chicken thighs are a great alternative and add a bit more richness. Just cut them into small pieces and adjust cooking time slightly to ensure they are fully cooked but still tender inside.

Can I make this dish vegetarian?

You can easily swap the chicken for firm tofu or tempeh coated in cornstarch for a crispy protein alternative. Just follow the same cooking steps to achieve that satisfying crunch.

Why is day-old rice preferred for fried rice?

Using day-old rice helps dry out the grains so they don’t stick or turn mushy during stir-frying. Freshly cooked rice tends to be too moist and can result in a clumpy texture.

Is oyster sauce necessary for this dish?

Oyster sauce adds a nice depth and sweetness to the dish, but it is optional. If you prefer, you can omit it or substitute with vegetarian mushroom sauce to maintain that umami flavor.

Final Thoughts

I can’t recommend trying this High Protein Crispy Garlic Chicken Fried Rice enough! It’s a wonderfully balanced dish offering satisfying textures, layers of flavor, and a hearty protein boost that will keep you fueled and smiling. Whether you’re cooking for yourself or sharing with friends, it’s a simple yet impressive recipe that’s sure to become a favorite in your rotation.

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