When you crave a meal that’s fast, deeply satisfying, and supercharged with protein, look no further than High Protein Crispy Garlic Chicken Fried Rice. This dish is loaded with juicy chicken, tender veggies, fluffy rice, and, best of all, irresistibly crunchy garlic chips. It packs both flavor and nutrition into every hearty forkful, making it an absolute favorite for busy weeknights or whenever comfort food is calling your name.

High Protein Crispy Garlic Chicken Fried Rice Recipe - Recipe Image

Ingredients You’ll Need

Each ingredient in this High Protein Crispy Garlic Chicken Fried Rice brings something special to the table—whether it’s big flavor, hearty texture, or irresistible aroma. These simple, everyday items work together in harmony for a dish that tastes more complex than it actually is!

Sesame oil: Gives the rice its characteristic nutty aroma; vegetable oil can substitute if needed.
Chicken thighs or breasts: Delivers lean, tender protein—thighs for extra juiciness, breasts for lighter bites.
Salt, black pepper, garlic powder: Simple seasonings that enhance both the chicken and overall body of the dish.
Fresh garlic: Thinly slicing the garlic creates those gorgeous golden, crispy chips that top your rice with a punch of flavor.
Cold, cooked rice: Day-old rice is ideal for fried rice because it won’t get mushy; use white or brown as you prefer.
Eggs: Add soft, protein-rich curds and make the dish feel extra satisfying.
Frozen peas and carrots: Brighten the pan with color, sweetness, and extra veggies without any hassle.
Green onions: Their crisp freshness balances the bold flavors and adds a pop of green.
Low-sodium soy sauce: Seasons the fried rice and delivers that signature savory depth.
Oyster sauce (optional): Enriches the umami, making this dish extra irresistible—totally up to you.
Toasted sesame seeds (optional): Sprinkle for crunch and nutty finishing touch.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Step 1: Create the Crispy Garlic Topping

This is where the magic starts! Heat a tablespoon of oil in a large skillet or wok over medium-high heat and add your thinly sliced garlic. Stir frequently—it will only take a minute or two to become golden brown and irresistibly crunchy. Scoop the garlic out quickly with a slotted spoon and let it drain on a paper towel. Try not to eat them all before the dish is finished!

Step 2: Cook the Chicken

Season your diced chicken with salt, pepper, and garlic powder. In the same skillet (no need to wipe it out; those garlic bits are flavor gold), add the remaining oil and cook the chicken, stirring occasionally, until browned and cooked through. This takes about 5–7 minutes. The small pieces give every bite the perfect amount of protein and taste.

Step 3: Scramble the Eggs

Push the chicken to the edge of the pan. Pour in your lightly beaten eggs and let them set slightly, then gently scramble. Once just cooked, stir together with the chicken for a creamy, protein-packed mix—all in one pan, no extra dishes!

Step 4: Stir-Fry the Rice

Now, pile in your cold, day-old rice. Give it a solid stir-fry for 3 to 4 minutes, breaking up any clumps as you go. The goal here is to heat the rice through and bring out a slight toasty flavor—this is what makes High Protein Crispy Garlic Chicken Fried Rice so satisfyingly authentic.

Step 5: Finish with Veggies and Sauce

Toss in frozen peas and carrots, letting them cook just long enough to brighten up and get tender, about 2 to 3 minutes. Add the soy sauce and optional oyster sauce, stirring until the rice looks evenly coated and glossy. Fold in the chopped green onions, remove from heat, and prepare yourself for the irresistible aroma.

Step 6: Top and Serve

Spoon the fried rice into bowls and scatter on your crispy garlic and sesame seeds if using. This final sprinkle takes your High Protein Crispy Garlic Chicken Fried Rice from “yummy” to utterly unforgettable!

How to Serve High Protein Crispy Garlic Chicken Fried Rice

Garnishes

Crispy garlic chips and a flurry of toasted sesame seeds are non-negotiable—the crunch is addictive! A sprinkle of sliced green onions or chopped cilantro can add a hint of freshness and lively green color. For those who love a little extra heat, a drizzle of sriracha or chili oil works wonders.

Side Dishes

This High Protein Crispy Garlic Chicken Fried Rice shines all on its own, but pairing it with a crisp cucumber salad or steamed bok choy can make it feel like a Chinese takeout feast. If you want extra protein, throw together a quick tofu stir-fry or serve with miso soup on the side.

Creative Ways to Present

Take things up a notch by serving the fried rice in hollowed-out pineapple halves for a show-stopping table presentation. Or, try portioning into individual bowls with a soft-cooked egg on top—the runny yolk acts as a dreamy sauce for the rice. For lunchboxes, divide into meal prep containers and let the crispy garlic be a fun topping just before eating.

Make Ahead and Storage

Storing Leftovers

High Protein Crispy Garlic Chicken Fried Rice keeps beautifully in an airtight container in the fridge for up to 3 days. Make sure to store any crispy garlic chips separately if you want to preserve their crunch—just sprinkle them on right before you eat!

Freezing

This fried rice freezes well! Spoon portions into freezer-safe bags or containers, label with the date, and freeze for up to two months. When you’re ready, simply thaw in the fridge overnight. Again, keep the crispy garlic aside until mealtime for best texture.

Reheating

For the tastiest leftovers, reheat your High Protein Crispy Garlic Chicken Fried Rice in a skillet over medium heat with a splash of water or broth. Cover and let the steam heat everything through, stirring occasionally. If you’re in a hurry, the microwave works too—just stop to stir halfway through. Always top with your reserved crispy garlic right before digging in!

FAQs

Can I use freshly cooked rice instead of day-old rice?

You can, but let it cool and dry out a bit before stir-frying. Day-old rice is ideal because it stays separated and keeps the fried rice fluffy instead of sticky.

What other proteins can I use to make High Protein Crispy Garlic Chicken Fried Rice?

Toss in cooked shrimp, lean ground turkey, or cubes of tofu for a delicious variation. Just adjust your cook time as needed to keep everything tender and juicy.

Is oyster sauce necessary?

It’s optional, but it adds amazing depth and umami. If you skip it, the dish is still fantastic thanks to the garlic, soy sauce, and all those fresh ingredients.

How can I make this fried rice spicier?

Stir-fry in a little chili oil or sriracha, or toss in a few diced Thai chilies with your veggies for an extra fiery kick. Serve extra hot sauce on the side for heat lovers!

How do I get my chicken extra crispy?

Cut the chicken into small, even pieces and don’t crowd the skillet. Letting it sear undisturbed for a couple of minutes before turning helps get that golden crust.

Final Thoughts

If you’re looking for a fast, family-pleasing dinner, High Protein Crispy Garlic Chicken Fried Rice is sure to earn a spot in your weeknight rotation. The combination of hearty protein and crave-worthy crunch is pure comfort in a bowl—give it a try, and you might never look at takeout fried rice the same way again!

High Protein Crispy Garlic Chicken Fried Rice Recipe

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4.9 from 14 reviews

Author: admin
Total Time: 30 minutes
Yield: 4 servings 1x
Diet: Non-Vegetarian

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Description

This High Protein Crispy Garlic Chicken Fried Rice recipe is a delicious twist on the classic Asian dish. Packed with flavor and protein, it’s a satisfying meal that’s easy to make at home.

Ingredients

Scale

For the Crispy Garlic:

6 garlic cloves, thinly sliced
2 tablespoons sesame oil (or vegetable oil)

For the Fried Rice:

1 lb boneless, skinless chicken thighs or breasts, diced
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
3 cups cooked and chilled brown or white rice
2 eggs, lightly beaten
1 cup frozen peas and carrots
3 green onions, chopped
2 tablespoons low-sodium soy sauce
1 tablespoon oyster sauce (optional)
1 teaspoon toasted sesame seeds (optional)

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Instructions

Crispy Garlic: Heat oil in a skillet, add garlic, and cook until golden and crispy. Set aside.
Chicken and Rice: Season chicken, cook in the skillet, add eggs, rice, peas, carrots, soy sauce, and oyster sauce. Mix well.
Finish: Stir in green onions, top with crispy garlic and sesame seeds before serving.