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. Plus, it’s a fantastic way to use up leftover rice! If you’re a fan of easy pasta recipes, you’ll love how simple and quick this fried rice comes together in just 30 minutes!

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 healthy dinner.
• Versatile and customizable; you can add your favorite veggies or sauces!
• Perfect for meal prep or leftovers, making it a great option for easy on the go dinners.
• Deliciously crispy chicken that adds a satisfying crunch to every bite.

Ingredients

To make this delightful 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

Now, let’s dive into the steps to create this mouthwatering High Protein 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 helpful suggestions to ensure your High Protein Stir Fry turns out perfectly:

• Using day-old rice is crucial for achieving the best texture. Freshly cooked rice can be too sticky.
• Feel free to add other vegetables like bell peppers or broccoli for extra nutrition.
• If you want to spice things up, add a dash of chili sauce or red pepper flakes!
• For a creamier twist, consider pairing this dish with a side of creamy garlic pasta.

How to Serve

This Garlic Chicken Fried Rice is best served hot, straight from the pan. You can garnish it with additional green onions or sesame seeds for a pop of color and flavor. It pairs wonderfully with a side salad or some steamed vegetables for a complete meal. If you’re looking for more weeknight dinner ideas, check out my White Chicken Enchiladas or Healthy Chicken and Broccoli Chinese Takeout!

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 and reheat. This makes it an excellent option for Chicken Breast Lunch Ideas or High Protein Meals Quick!

So, what are you waiting for? Grab your ingredients and let’s get cooking! I can’t wait for you to try this Crispy Garlic Chicken Fried Rice — it’s sure to become a family favorite!

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

Coating and slurry

• 1 tsp cornstarch (for chicken coating)
• 1 tbsp water (for cornstarch slurry)

Method

 

1. Toss chicken with cornstarch to coat evenly.
2. Heat 1 tbsp oil, cook chicken until crispy, then set aside.
3. Sauté garlic in the same pan for 30 seconds, then push aside.
4. Add beaten eggs, scramble until just set.
5. Add rice, peas, carrots, green onions, soy sauce, and oyster sauce; stir-fry for a few minutes.
6. Return crispy chicken to pan, toss to combine, season with black pepper, then serve hot.

Notes

For extra crunch, ensure chicken is coated well with cornstarch and cooked until crispy.