How to Make High Protein Crispy Garlic Chicken Fried Rice in 30 Minutes

Are you ready to whip up a delicious meal that’s not only packed with flavor but also high in protein? I know I am! Today, I’m excited to share my recipe for Crispy Garlic Chicken Fried Rice. This dish is perfect for those busy weeknights when you need something quick and satisfying. In just 30 minutes, you can have a delightful dinner on the table that the whole family will love. Plus, it’s a fantastic way to use up leftover rice, making it one of those easy on the go dinners we all crave!

Why You’ll Love This Recipe

• Quick and easy to prepare, making it perfect for 30-minute meals.
• High in protein, thanks to the chicken and eggs, making it a great choice for a filling dinner.
• Versatile and customizable; you can add your favorite veggies or sauces!
• Perfect for meal prep or leftovers, ensuring you have delicious meals ready to go.
• It’s a fun way to enjoy a classic dish with a healthy twist!

Ingredients

To make this Healthy Fried Rice Recipe, you’ll need the following ingredients:

• 2 cups cooked jasmine or basmati rice (preferably day-old)
• 1 lb boneless, skinless chicken breast, cut into small pieces
• 4 cloves garlic, minced
• 2 tbsp olive oil or sesame oil
• 1 cup frozen peas and carrots, thawed
• 3 green onions, sliced
• 2 large eggs, lightly beaten
• 3 tbsp low-sodium soy sauce
• 1 tbsp oyster sauce (optional)
• ½ tsp ground black pepper
• 1 tsp cornstarch (for chicken coating)
• 1 tbsp water (for cornstarch slurry)

Full ingredient list with measurements is provided in the printable recipe card below.

How to Make the Recipe

Let’s dive into the cooking process! Follow these simple steps to create your Garlic Chicken Fried Rice:

1. Prep the chicken: Toss the chicken pieces with the cornstarch, ensuring they’re evenly coated. This step is key to creating that crispy texture when pan-fried.
2. Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until golden and crispy, about 5–7 minutes. Remove the chicken and set aside.
3. Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds, just until fragrant — be careful not to let it burn.
4. Scramble the eggs: Push the garlic to the side and pour in the beaten eggs. Stir gently until they just set into soft curds.
5. Stir-fry everything: Add the cooked rice, peas, carrots, and green onions. Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes, breaking up any rice clumps and letting the flavors mingle.
6. Bring back the chicken: Finally, add the crispy chicken back into the pan. Give everything a good toss, ensuring the chicken stays crunchy but coated in the savory goodness.
7. Finish and serve: Sprinkle with black pepper, adjust seasoning if needed, and serve hot.

Pro Tips for Making the Recipe

Here are some of my favorite tips to ensure your High Protein Fried Rice turns out perfectly:

• Using day-old rice is crucial for achieving that perfect texture. Freshly cooked rice can be too sticky.
• Feel free to add any leftover vegetables you have on hand. This is a great way to clean out the fridge!
• If you want to spice things up, add a dash of chili sauce or some red pepper flakes.
• For a vegetarian version, simply omit the chicken and add tofu or more veggies!
• Don’t skip the cornstarch coating on the chicken; it’s what gives it that delightful crunch!

How to Serve

This High Protein Stir Fry is best served hot and fresh. I love to garnish it with extra green onions or a sprinkle of sesame seeds for added flavor and crunch. Pair it with a side of your favorite salad or some steamed broccoli for a complete meal. If you’re looking for more ideas, check out my Healthy Chicken and Broccoli Chinese Takeout recipe for a delicious side!

Make Ahead and Storage

This dish is perfect for meal prep! You can make a big batch and store it in the fridge for up to 3 days. Just reheat it in the microwave or on the stovetop. If you want to freeze it, let it cool completely before transferring it to an airtight container. It can be frozen for up to 2 months. When you’re ready to enjoy it, simply thaw it in the fridge overnight and reheat!

So there you have it! A quick, easy, and delicious recipe for Crispy Garlic Chicken Fried Rice that’s sure to become a family favorite. Whether you’re looking for weeknight dinner ideas or a satisfying meal prep option, this dish has got you covered. Enjoy your cooking adventure, and don’t forget to check out my White Chicken Enchiladas for another tasty recipe!

High Protein Crispy Garlic Chicken Fried Rice

A flavorful and protein-packed fried rice dish featuring crispy chicken and fragrant garlic, perfect for a quick and satisfying meal.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Course: Main Course

Cuisine: Asian

Calories: 520

Ingredients Method Notes

Ingredients

  

Rice

• 2 cups cooked jasmine or basmati rice (preferably day-old)

Chicken

• 1 lb boneless, skinless chicken breast, cut into small pieces

Aromatics and oils

• 4 cloves garlic, minced
• 2 tbsp olive oil or sesame oil

Vegetables

• 1 cup frozen peas and carrots, thawed
• 3 green onions sliced green onions

Eggs

• 2 large eggs, lightly beaten

Sauces and seasonings

• 3 tbsp low-sodium soy sauce
• 1 tbsp oyster sauce (optional)
• ½ tsp ground black pepper
• 1 tsp cornstarch (for chicken coating)
• 1 tbsp water (for cornstarch slurry)

Method

 

1. Toss chicken with cornstarch. Heat 1 tbsp oil, cook chicken until crispy, then set aside.
2. In the same pan, add remaining oil and sauté garlic until fragrant. Push garlic aside.
3. Pour beaten eggs into the pan, scramble until just set. Add rice, peas, carrots, and green onions.
4. Stir in soy sauce and oyster sauce, then add crispy chicken. Toss to combine and serve hot.

Notes

For extra crunch, ensure chicken is coated evenly with cornstarch before frying.