Name: High Protein Crispy Garlic Chicken Fried Rice
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Asian-Inspired
Ingredients: 1 lb boneless, skinless chicken breast or thighs, diced; 3 cups cooked rice (preferably day-old); 2 eggs; 6 cloves garlic, finely minced or thinly sliced; 2 tbsp soy sauce; 1 tsp sesame oil; 2 green onions, chopped; 1 cup mixed vegetables (peas, carrots, corn, etc.); 2 tbsp olive oil or neutral oil; Salt and pepper, to taste; Optional: chili flakes or sriracha, to taste

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High Protein Crispy Garlic Chicken Fried Rice is a satisfying, flavor-packed dish that brings together golden, garlicky chicken, fluffy rice, and protein-rich ingredients for a complete meal. I love how it’s easy to throw together with pantry staples, but delivers bold flavor and serious crunch in every bite.

Why You’ll Love This Recipe

I love this recipe because it gives me everything I want in a single skillet: crispy protein, savory garlic, tender veggies, and perfectly seasoned rice. It’s a great way to use up leftover rice, and I can easily adjust the ingredients to match what I have on hand. Plus, with the added protein, it keeps me full and energized without weighing me down. High Protein Crispy Garlic Chicken Fried Rice

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Boneless, skinless chicken breast or thighs (diced)
Cooked rice (preferably day-old for best texture)
Eggs
Garlic (lots of it, finely minced or thinly sliced)
Soy sauce
Sesame oil
Green onions (chopped)
Mixed vegetables (peas, carrots, corn, or whatever I have)
Olive oil or neutral cooking oil
Salt and pepper
Optional: chili flakes or sriracha for heat

Directions

I start by seasoning the diced chicken with salt and pepper, then pan-fry it in hot oil until golden and crispy on the outside and fully cooked inside. I remove it and set it aside.
In the same skillet, I reduce the heat slightly and add more oil, then sauté the garlic until it’s golden and crispy. I scoop out the garlic chips and save them for garnish.
I scramble the eggs in the same pan, breaking them into small pieces once they’re cooked.
I add my cooked rice, breaking up any clumps with a spatula, and stir-fry until it’s heated through and slightly crispy.
I mix in soy sauce, sesame oil, and a bit of chili if I want some heat. Then I toss in the cooked chicken, mixed vegetables, and green onions.
I cook everything together for a few more minutes until well combined and piping hot.
I finish it by topping the rice with the crispy garlic I saved earlier and a drizzle of extra soy sauce or sriracha if needed.

Servings and timing

This recipe makes about 4 servings. It takes around 10–15 minutes to prep and 15 minutes to cook, so I can have a protein-packed meal on the table in about 30 minutes.

Variations

Sometimes I use ground chicken, turkey, or even tofu if I want a different protein source. I’ve also added edamame or spinach for an extra veggie boost. For a lower-carb version, I’ve swapped in cauliflower rice and it still turns out great.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I use a skillet over medium heat with a splash of oil or microwave it in a covered dish. I avoid overcooking to keep the rice from getting mushy and the chicken from drying out.

FAQs

Can I use freshly cooked rice?

I’ve done it, but day-old rice works best because it’s drier and gives better texture. If I use fresh rice, I spread it out to cool and dry slightly before stir-frying.

How do I get the chicken crispy?

I make sure the pan is hot and don’t overcrowd it. Letting the chicken sear undisturbed for a few minutes on each side gives me that golden crust.

Is this recipe spicy?

Not by default, but I can add chili flakes, sriracha, or diced chili peppers if I want to turn up the heat.

Can I make this ahead of time?

Yes, it stores well and tastes great the next day. I usually prep everything in advance and stir-fry fresh for the best texture.

How much protein is in a serving?

It depends on the ingredients and portions, but with chicken, eggs, and veggies, each serving typically delivers around 25–30g of protein.

Conclusion

High Protein Crispy Garlic Chicken Fried Rice is one of my favorite go-to meals when I need something quick, balanced, and full of flavor. The crispy chicken and golden garlic make every bite delicious, and it’s endlessly flexible depending on what I have in the fridge. It’s a simple, satisfying dish that always hits the spot.