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High Protein Crispy Garlic Chicken Fried Rice

High Protein Crispy Garlic Chicken Fried Rice

Craving a flavorful, satisfying, and healthy meal? Look no further than this High Protein Crispy Garlic Chicken Fried Rice! Packed with lean chicken, a medley of veggies, and a crispy finish, this dish is perfect for a weeknight dinner or meal prep. The garlicky, savory flavors combined with the high protein content will keep you full and fueled throughout the day. It’s a fun twist on the classic fried rice that’s lighter and more nutritious, while still delivering all the comfort food goodness you love.
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Total Time 30 minutes
Servings 4

Ingredients
  

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

Instructions
 

  • Prepare the Chicken: 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.
  • Cook the Vegetables: 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.
  • Fry the Rice: 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.
  • Add the Eggs: 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.
  • Combine and Season: 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.
  • Finish and Serve: Garnish the fried rice with chopped green onions and sesame seeds if desired. Serve immediately and enjoy!

Notes

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