If you’re on the hunt for a weeknight dinner that’s packed with flavor, plenty of protein, and unbelievably satisfying crunch, look no further than High Protein Crispy Garlic Chicken Fried Rice. This dish brings together golden, bite-sized chicken, fluffy scrambled eggs, perfectly seasoned rice, and a fragrant garlicky punch, all tossed together for the ultimate comfort food upgrade. It’s a craveable, one-pan wonder that effortlessly transforms leftovers into a feast—no takeout menu required!
Ingredients You’ll Need
Every great bowl of High Protein Crispy Garlic Chicken Fried Rice starts with standout ingredients. Each component plays a vital role, from the juicy chicken to the aromatic garlic, creating a harmony of textures and flavors that you’ll want to revisit all week long.
- Chicken thighs or breasts (1 pound, cut into small cubes): Choose thighs for extra juiciness or breasts for lean protein—the hero of our protein-packed meal.
- Cornstarch (2 tablespoons): The secret weapon for a shatteringly crisp exterior on every chicken bite.
- Salt (1/2 teaspoon): Enhances the natural flavors and balances the soy sauce later on.
- Black pepper (1/4 teaspoon): Adds just enough kick for depth without overpowering the dish.
- Vegetable oil (3 tablespoons, divided): Ideal for high-heat stir-frying and crisping the chicken beautifully.
- Garlic (4 cloves, minced): Our fragrant flavor booster—fresh garlic is non-negotiable here!
- Eggs (3 large, beaten): Soft, fluffy scrambled eggs add richness and that classic fried rice appeal.
- Cooked and chilled rice (3 cups): Using day-old rice ensures the perfect, non-mushy texture.
- Frozen peas and carrots (1 cup, thawed): This colorful veggie blend offers sweetness and a pop of color.
- Green onions (3, sliced): Crisp and oniony, they brighten the dish and make for a fresh garnish too.
- Low-sodium soy sauce (2 tablespoons): Gives a savory boost while letting the garlic and chicken shine.
- Oyster sauce (1 tablespoon, optional): For an extra layer of umami if you want to go all out.
- Sesame oil (1 teaspoon): Just a drizzle finishes things off with nutty fragrance.
- Chili flakes or sriracha (optional): Bring the heat for those who like a spicy punch!
How to Make High Protein Crispy Garlic Chicken Fried Rice
Step 1: Prep and Coat the Chicken
Start by tossing your cubed chicken in a bowl with the cornstarch, salt, and black pepper. This quick marinade creates a light, crisp shell around each piece as it cooks, locking in moisture and letting all that garlicky flavor cling to the chicken later on. Make sure every bite is evenly coated for truly crispy results!
Step 2: Sear the Chicken Until Perfectly Crispy
Heat two tablespoons of vegetable oil in your biggest skillet or wok over medium-high heat. Spread the chicken out in a single layer—let it sear, undisturbed, for about 3 to 4 minutes to build that golden crust. Give it a stir, and keep cooking until the chicken is fully cooked through and irresistible. Set it aside so it stays juicy while you assemble the rest of your fried rice magic.
Step 3: Build That Garlicky Base and Scramble Eggs
Add the last tablespoon of oil to the pan, followed by your minced garlic. Stir it for just about 30 seconds—enough to turn fragrant but not burnt! Push the garlic aside, and pour in your beaten eggs. Gently scramble until just set, then blend with the garlic to infuse the eggs with flavor.
Step 4: Stir-Fry Rice and Veggies
Time for the rice—add your chilled, day-old grains, followed by peas, carrots, and plenty of sliced green onions. Stir-fry everything together, breaking up any clumps as you go, so each kernel gets a glossy coat of savory flavor. Let the rice toast for a couple of minutes for an even better texture!
Step 5: Sauce, Chicken, and Final Toss
Slide your crispy chicken back into the skillet. Drizzle in the low-sodium soy sauce, oyster sauce if using, and that gorgeous sesame oil. Toss everything together (a big spatula helps), ensuring every bite of your High Protein Crispy Garlic Chicken Fried Rice is saucy, steamy, and irresistibly aromatic. Serve it up hot, garnished to your heart’s desire!
How to Serve High Protein Crispy Garlic Chicken Fried Rice
Garnishes
A final flurry of sliced green onions, a pinch of chili flakes, or a squiggle of sriracha kicks up flavor and color just before serving. If you’re feeling extra, toss on toasted sesame seeds for more crunch or a few sprigs of fresh cilantro for a pop of green. It’s the little touches that make your homemade High Protein Crispy Garlic Chicken Fried Rice look and taste gourmet.
Side Dishes
This dish holds its own as a main, but it loves the company of bright, simple sides. Try pairing it with a crunchy cucumber salad, steamed broccoli, or quick pickled veggies to balance the richness of the rice. If you want to really treat yourself, a bowl of miso soup or some crisp lettuce wraps alongside make for a complete meal.
Creative Ways to Present
For a fun twist, serve your High Protein Crispy Garlic Chicken Fried Rice in hollowed-out pineapple halves or piled into bento bowls for meal prep. Try it in lettuce cups for a lighter, handheld version, or stuff it into a warm tortilla for a fusion fried rice wrap. However you plate it, this dish brings big smiles every time.
Make Ahead and Storage
Storing Leftovers
Got leftovers? Pop them into an airtight container and refrigerate—they’ll stay fresh and tasty for up to 3 to 4 days. The flavors actually deepen overnight, making your High Protein Crispy Garlic Chicken Fried Rice even more delicious for lunch or another quick dinner.
Freezing
For long-term storage, freeze individual portions in tightly sealed containers or zip-top bags (squeeze out extra air). This fried rice freezes beautifully for up to two months. Just remember to thaw in the fridge overnight before reheating for the best texture.
Reheating
The easiest way to revive High Protein Crispy Garlic Chicken Fried Rice is in a skillet over medium heat—add a splash of water or broth to fluff up the rice. Stir gently until heated through, and you’ll bring back all those crispy, garlicky notes. The microwave works too, just cover loosely and stir halfway through.
FAQs
Can I use cauliflower rice instead of regular rice?
Absolutely! Swapping in riced cauliflower is a fantastic way to lower carbs while keeping that satisfying texture. You’ll still get all the protein and flavor of High Protein Crispy Garlic Chicken Fried Rice, just with a lighter twist.
What’s the best way to get extra crispy chicken pieces?
Make sure the chicken is dry before tossing with cornstarch, sear in hot oil without overcrowding the pan, and don’t stir too soon—let it develop a golden crust before flipping for maximum crunch.
Can I prep ingredients ahead of time?
Definitely! Dice the chicken, thaw the veggies, and even chop your garlic and green onions in advance. When it’s time to cook, everything comes together in a flash, perfect for speedy weeknight meals.
Is there a dairy-free option for this recipe?
Yes, the entire High Protein Crispy Garlic Chicken Fried Rice recipe is naturally dairy-free as written—just double-check your sauces for any hidden dairy ingredients, especially if using oyster sauce.
Can I double the recipe for meal prep?
You bet! This dish is a meal prep superstar. Just use a large enough pan so you don’t steam the rice, and enjoy several days of protein-rich, flavorful lunches or dinners ready to go.
Final Thoughts
If you’ve been searching for a homemade dinner that’s both nourishing and restaurant-worthy, High Protein Crispy Garlic Chicken Fried Rice is about to earn a top spot in your rotation. It’s quick, craveable, packed with punchy flavor, and always impresses—so grab your wok and treat yourself to this weeknight favorite!
Print
High Protein Crispy Garlic Chicken Fried Rice Recipe
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian-Inspired
- Diet: Non-Vegetarian
Description
This High Protein Crispy Garlic Chicken Fried Rice recipe is a delicious twist on a classic dish, packed with flavor and protein. Tender chicken pieces are coated in a crispy cornstarch coating and then stir-fried with garlic, eggs, rice, and vegetables, all seasoned with savory sauces and sesame oil for an Asian-inspired meal that’s perfect for any day of the week.
Ingredients
- 1 pound boneless, skinless chicken thighs or breasts (cut into small cubes)
- 2 tablespoons cornstarch
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Chicken:
- 3 tablespoons vegetable oil (divided)
- 4 cloves garlic (minced)
- 3 large eggs (beaten)
- 3 cups cooked and chilled brown or white rice
- 1 cup frozen peas and carrots (thawed)
- 3 green onions (sliced)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce (optional)
- 1 teaspoon sesame oil
- Chili flakes or sriracha for heat (optional)
For the Fried Rice:
Instructions
- Prepare the Chicken: Toss chicken pieces with cornstarch, salt, and pepper until coated.
- Cook the Chicken: Heat oil in a skillet, cook chicken until crispy.
- Prepare Fried Rice: Sauté garlic, add beaten eggs, rice, peas, carrots, and green onions. Stir-fry and add chicken, soy sauce, oyster sauce, and sesame oil.
- Finish and Serve: Garnish with green onions or chili flakes.
Notes
- Use day-old rice for the best texture.
- You can swap in riced cauliflower for a lower-carb version or add edamame for extra protein.
- This dish is perfect for meal prep and reheats well.
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