Print

High Protein Crispy Garlic Chicken Fried Rice

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

High Protein Crispy Garlic Chicken Fried Rice is a flavorful, satisfying one-pan meal packed with golden, crispy chicken, fluffy rice, vegetables, and plenty of garlic. It’s perfect for quick weeknight dinners and meal prep alike.

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

Instructions

  1. Season diced chicken with salt and pepper. Heat 1 tbsp oil in a large skillet over medium-high heat. Add chicken and sear until golden and cooked through, about 5–6 minutes. Remove and set aside.
  2. Reduce heat to medium and add 1 tbsp oil. Sauté garlic until golden and crispy, about 1 minute. Remove and set aside for garnish.
  3. Crack eggs into the pan and scramble until just cooked. Break into pieces and push to the side.
  4. Add rice to the pan. Stir-fry for 2–3 minutes, breaking up clumps.
  5. Stir in soy sauce, sesame oil, and chili flakes or sriracha if using. Add cooked chicken, vegetables, and green onions. Toss everything together and stir-fry for another 2–3 minutes.
  6. Top with crispy garlic and serve hot. Drizzle with extra soy sauce or hot sauce if desired.

Notes

  • Use day-old rice for the best texture and to avoid sogginess.
  • Try ground chicken, turkey, or tofu for variation.
  • Add edamame, spinach, or bell peppers for more vegetables.
  • For a low-carb version, use cauliflower rice.
  • Store leftovers in the fridge for up to 4 days and reheat gently in a skillet.

Nutrition

Find it online: https://recipesbyliza.com/high-protein-crispy-garlic-chicken-fried-rice/