The Juiciest High Protein Crispy Garlic Chicken Fried Rice Recipe

Weeknight dinners demand bold flavors and satisfying meals that deliver serious nutrition, and this high protein crispy garlic chicken fried rice hits every mark perfectly.

Packed with lean protein and irresistible textures, the recipe combines tender chicken and fragrant garlic in a quick skillet sensation.

crispy edges and golden-brown rice create a mouthwatering canvas that elevates simple ingredients into something extraordinary.

Each forkful promises a delightful blend of savory chicken and aromatic garlic that will make you forget about takeout forever.

The dish comes together faster than ordering delivery and packs significantly more nutritional punch.

Minimal ingredients and straightforward techniques mean you can whip up this restaurant-quality meal in under 30 minutes.

Prepare to be amazed by how something so delicious can also fuel your body with essential proteins and nutrients.

High Protein Crispy Garlic Chicken Fried Rice to Power Your Day

• Craft Simple Deliciousness: This lemon olive oil cake brings incredible flavor with minimal kitchen skills required, perfect for bakers of all experience levels.
• Versatile Treat for Everyone: Great for casual brunches, afternoon tea, dessert gatherings, or a delightful weekend sweet treat that appeals to all ages and tastes.
• Burst of Bright Freshness: The zesty lemon and smooth olive oil combination creates a light, tangy cake that feels refreshing and sophisticated without being complicated.
• Stress-Free Preparation: Using basic pantry ingredients and straightforward mixing techniques means you can create a gourmet-style dessert without complex steps or special equipment.

Ingredients for High Protein Crispy Garlic Chicken Fried Rice

• Chicken: Diced protein that adds a crispy and golden brown texture to the fried rice.
• Rice: Cold rice that serves as the base of the dish and helps absorb flavors.
• Eggs: Protein-rich ingredient that provides additional texture and nutrition.

• Peas, Carrots: Colorful vegetables that add nutritional value and sweetness to the fried rice.

• Salt, Pepper, Soy Sauce, Sesame Oil, Chili Flakes: Spices and sauces that provide depth of flavor and enhance the overall taste of the dish.

• Garlic, Olive Oil, Parsley or Green Onions: Ingredients that add fragrance, richness, and a fresh finishing touch to the fried rice.

How to Cook Crispy Garlic Chicken Fried Rice

Step 1: Crisp Up the Chicken

Heat olive oil in a large skillet over medium-high heat. Sprinkle diced chicken with salt and pepper, then cook until edges turn golden and crispy.

Transfer the perfectly cooked chicken to a separate plate and set aside.

Step 2: Awaken the Garlic

In the same sizzling pan, drop in minced garlic.

Stir quickly for about 60 seconds until the kitchen fills with an irresistible aromatic fragrance.

Step 3: Toss in Colorful Vegetables

• Frozen peas
• Diced carrots

Stir-fry these vibrant veggies for 2-3 minutes until they become tender and slightly softened.

Step 4: Create Fluffy Scrambled Eggs

Push the vegetables to one side of the pan. Pour beaten eggs into the empty space.

Allow eggs to set slightly, then gently scramble and mix with the vegetables.

Step 5: Introduce the Rice

Dump cold rice into the pan.

Break apart any stubborn clumps using your spatula. Mix thoroughly so every grain gets coated with the delicious mixture.

Step 6: Build Incredible Flavor

• Soy sauce
• Sesame oil
• Chili flakes (optional)

Stir everything to ensure each ingredient is evenly distributed.

Step 7: Reunite the Chicken

Return the crispy chicken to the pan.

Stir and heat everything together for another minute.

Step 8: Final Flourish and Serve

Sprinkle chopped green onions or fresh parsley on top.

Serve immediately while piping hot and enjoy your protein-packed meal!

Pro Tips for Crispy Garlic Chicken Fried Rice

• Pat chicken dry before seasoning to ensure maximum crispiness and golden-brown exterior.
• Use day-old cold rice to avoid sticky, mushy texture and achieve separated grains.
• Add extra protein sources like tofu or edamame for vegetarian or enhanced protein variation.
• Adjust chili flakes according to personal heat preference or omit for milder flavor.
• Store in airtight containers for up to 3-4 days, reheating with a splash of water to maintain moisture.

Variations on Crispy Garlic Chicken Fried Rice

• Tofu Protein Power: Replace chicken with crispy pan-fried tofu cubes for a vegetarian high-protein version that maintains the same crispy texture and flavor profile.
• Low-Carb Cauliflower Swap: Substitute rice with riced cauliflower to create a lower-carbohydrate alternative that keeps the dish light and nutritious.
• Spicy Korean Fusion: Add gochujang sauce and kimchi for a Korean-inspired variation with extra heat and tangy fermented notes.
• Mediterranean Herb Remix: Incorporate feta cheese, oregano, and diced cucumber to transform the dish with Mediterranean-inspired ingredients and fresh flavors.

Pairing Suggestions for Crispy Garlic Chicken Fried Rice

• Elevate Flavor Fusion: Pair this High Protein Crispy Garlic Chicken Fried Rice with complementary drinks and sides that enhance its taste profile.
• Refresh with Beverage: Serve alongside a crisp Asian-inspired lager or light sake to cut through the dish's richness and cleanse the palate.
• Balance with Citrus Salad: Create a zesty side salad with mandarin oranges, mixed greens, and a light rice vinegar dressing to add brightness and contrast to the savory rice.
• Cool Down with Cucumber: Prepare a quick cucumber kimchi or pickled cucumber side to provide a cool, tangy counterpoint that refreshes between bites of the hearty fried rice.

Storage Advice for Crispy Garlic Chicken Fried Rice

• Transfer leftovers to an airtight container and store in the refrigerator for up to 3-4 days. Cover tightly to prevent moisture and maintain freshness.
• Pack the fried rice in freezer-safe containers, removing as much air as possible. Freeze for up to 1 month to preserve texture and flavor.
• Place rice in a microwave-safe dish, sprinkle a few drops of water to prevent dryness. Heat in 30-second intervals, stirring between each interval until thoroughly warm.
• Warm a non-stick pan over medium heat, add a small amount of oil. Spread rice evenly, stirring occasionally to prevent sticking and ensure uniform heating. Cook for 3-5 minutes until steaming hot.

FAQs

• Why use cold rice for fried rice?

Cold rice has less moisture and helps prevent soggy, clumpy texture. It separates easily and gets crispier when stir-fried, creating the perfect restaurant-style fried rice.

• Can I use different protein instead of chicken?

Absolutely! You can swap chicken with tofu, shrimp, beef, or even skip protein entirely. Just ensure the protein is cooked thoroughly before adding to the rice.

• How do I make the chicken extra crispy?

Pat chicken pieces dry before cooking, use high heat, and avoid overcrowding the pan. This ensures a golden, crispy exterior and prevents steaming instead of browning.

• What if I don't have sesame oil?

You can substitute with a small amount of olive oil or skip it. However, sesame oil adds a distinctive nutty flavor that enhances the overall taste of the dish.

High Protein Crispy Garlic Chicken Fried Rice Recipe

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4.7 from 18 reviews

• Total Time: 25 minutes
• Yield: 2 1x

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Description

Crispy garlic chicken fried rice delivers a protein-packed punch of flavor that elevates home cooking to restaurant-quality comfort. Savory chicken, perfectly seasoned rice, and golden crispy edges make this dish a delightful meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Protein:

• 2 chicken breasts, diced
• 2 eggs, lightly scrambled

Base:

• 2 cups (473 milliliters) cooked rice (preferably cold)
• 1/2 cup (75 grams) green peas
• 1/4 cup (40 grams) diced carrots

Seasonings and Oils:

• 1 tablespoon (15 milliliters) olive oil
• 3 tablespoons (45 milliliters) low-sodium soy sauce
• 1 teaspoon (5 milliliters) sesame oil
• 3 cloves garlic, minced
• 1/2 teaspoon chili flakes (optional)
• Salt and pepper to taste
• Fresh parsley or green onions for garnish (optional)

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Instructions

1. Heat olive oil in a large pan over medium-high heat at 375°F, seasoning diced chicken with salt and pepper. Cook until exterior turns golden and crisp, approximately 5-6 minutes. Transfer chicken to a separate plate.
2. In the same pan, introduce minced garlic and sauté for 45-60 seconds until aromatic, releasing its intense flavor.
3. Incorporate peas and carrots, vigorously stir-frying for 2-3 minutes until vegetables soften and develop slight caramelization.
4. Create a small clearing in the pan and pour beaten eggs. Allow eggs to set partially, then gently scramble and integrate with vegetables.
5. Introduce cold rice, carefully separating any compacted grains. Thoroughly mix ingredients, ensuring even distribution and consistent heating.
6. Drizzle soy sauce, sesame oil, and sprinkle chili flakes across the mixture. Stir comprehensively to guarantee uniform seasoning.
7. Reintroduce crispy chicken into the pan, gently folding to distribute heat and reconnect flavors. Warm for an additional 1-2 minutes.
8. Transfer to serving dishes, garnishing with fresh parsley or chopped green onions for a vibrant, herbaceous finish.

Notes

• Select cold, day-old rice to prevent mushy texture and ensure perfect crispy fried rice.
• Toast garlic quickly to release robust flavor without burning, creating a rich aromatic base.
• Use high heat when cooking chicken to achieve golden-brown crispy exterior while maintaining juicy interior.
• Customize protein by substituting chicken with tofu, shrimp, or lean turkey for diverse dietary needs.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Lunch, Dinner, Snacks
• Method: Sautéing
• Cuisine: Chinese

Nutrition

• Serving Size: 2
• Calories: 460 kcal
• Sugar: 3 g
• Sodium: 750 mg
• Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 13 g
• Trans Fat: 0 g
• Carbohydrates: 38 g
• Fiber: 4 g
• Protein: 42 g
• Cholesterol: 220 mg