High Protein Crispy Garlic Chicken Fried Rice

Name: High Protein Crispy Garlic Chicken Fried Rice
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Asian
Ingredients: 2 boneless skinless chicken breasts, cut into bite-sized cubes; 2 tablespoons olive oil; 3 cloves garlic, minced; 1 tablespoon soy sauce; 1/2 teaspoon salt; 1/2 teaspoon pepper; 3 cups cooked rice (preferably cold, day-old rice works best); 1 tablespoon olive oil; 1/2 onion, diced; 1 cup mixed vegetables (carrots, peas, corn); 2 eggs, lightly beaten; 3 cloves garlic, minced; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1/4 teaspoon crushed red pepper flakes (optional); Green onions, sliced; Sesame seeds

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This High Protein Crispy Garlic Chicken Fried Rice is a flavorful and satisfying twist on the classic fried rice. With crispy, golden-brown chicken, hearty vegetables, and a savory sauce, this dish packs a punch of protein and flavor, making it the perfect quick meal for any occasion.

Why You’ll Love This Recipe

I love this recipe because it takes the comfort of classic fried rice and elevates it with crispy, garlic-infused chicken, making it not only delicious but also a great source of protein. The combination of tender chicken, stir-fried veggies, and perfectly cooked rice is packed with flavors, and the savory soy sauce and sesame oil add a unique richness that’s hard to beat. Plus, it’s quick to make and perfect for a weeknight dinner or meal prep!

Ingredients

For the Chicken:

2 boneless skinless chicken breasts, cut into bite-sized cubes

2 tablespoons olive oil

3 cloves garlic, minced

1 tablespoon soy sauce

1/2 teaspoon salt

1/2 teaspoon pepper

For the Fried Rice:

3 cups cooked rice (preferably cold, day-old rice works best)

1 tablespoon olive oil

1/2 onion, diced

1 cup mixed vegetables (carrots, peas, corn)

2 eggs, lightly beaten

3 cloves garlic, minced

2 tablespoons soy sauce

1 tablespoon sesame oil

1/4 teaspoon crushed red pepper flakes (optional)

For Garnish (optional):

Green onions, sliced

Sesame seeds

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

I start by heating 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Then, I add the chicken cubes and cook them for 6–8 minutes, stirring occasionally, until they’re golden brown and crispy.

Next, I toss in the minced garlic, soy sauce, salt, and pepper, cooking for an additional 1–2 minutes until the garlic becomes fragrant. I then remove the chicken from the skillet and set it aside.

In the same skillet, I add the remaining 1 tablespoon of olive oil, followed by the diced onion and mixed vegetables. I stir-fry everything for about 4–5 minutes, allowing the vegetables to become tender.

After that, I push the vegetables to one side of the skillet and pour the beaten eggs into the empty side. I scramble the eggs until fully cooked, then mix everything together.

I add the cold rice to the skillet, breaking it up with a spatula, and stir-fry it for about 3–4 minutes to heat it through and lightly crisp the rice.

Then, I add the cooked chicken back into the skillet, followed by the soy sauce, sesame oil, and crushed red pepper flakes. I stir everything together and cook for an additional 2 minutes to blend the flavors.

Finally, I serve the fried rice hot, garnished with sliced green onions and sesame seeds if desired.

Servings and Timing

Prep Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Servings: 4 servings

Variations

Vegetarian Option: For a vegetarian version, I can replace the chicken with tofu or tempeh. I would also ensure to use vegetable broth instead of soy sauce for a completely plant-based dish.

Different Vegetables: If I want to mix things up, I can add other vegetables like bell peppers, broccoli, or spinach to suit my taste.

Spicier Version: For a spicier kick, I can add more crushed red pepper flakes or even some sriracha sauce.

Storage/Reheating

Storage: I can store any leftover fried rice in an airtight container in the fridge for up to 3–4 days.

Reheating: To reheat, I simply warm it in a skillet over medium heat with a little splash of water or soy sauce to keep it moist. I can also microwave it in 30-second intervals, stirring in between.

Related Recipes:

Healthy Sesame Chicken

FAQs

Can I use fresh rice instead of day-old rice?

Yes! While day-old rice works best for fried rice because it’s drier and less sticky, fresh rice can still work. Just make sure to cool it down before using it in the recipe.

Can I make this recipe ahead of time?

Definitely! I can make the chicken and fried rice ahead of time, then store them separately in the fridge. When ready to serve, I just reheat everything together in a skillet.

Can I add more protein to this dish?

Absolutely! I can add more protein by incorporating other ingredients like shrimp, beef, or even a side of tofu or edamame for a protein-packed meal.

What can I use if I don’t have sesame oil?

If I don’t have sesame oil, I can substitute it with a mild oil like vegetable oil or olive oil. The sesame oil adds a unique flavor, but the dish will still be delicious without it.

Is this recipe gluten-free?

To make this recipe gluten-free, I simply need to use tamari or a gluten-free soy sauce alternative instead of regular soy sauce.

Conclusion

This High Protein Crispy Garlic Chicken Fried Rice is an easy and delicious way to enjoy a healthier, protein-packed version of a classic dish. It’s quick to make, full of flavor, and can be customized to suit my preferences. Whether I’m looking for a weeknight dinner or meal prep, this recipe is always a winner!

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