This High Protein Crispy Garlic Chicken Fried Rice is a flavor-packed, protein-rich meal perfect for busy weeknights or your weekly meal prep. Juicy, golden-brown chicken meets aromatic garlic, tender vegetables, and perfectly stir-fried rice for a hearty, satisfying dish that delivers both taste and nutrition. With over 30 grams of protein per serving and simple ingredients, it’s a fast favorite you’ll make again and again.

Why You’ll Love This Recipe

This fried rice recipe is everything you want in a balanced, easy-to-make dish. It’s loaded with lean protein, uses day-old rice for the best texture, and brings together bold, savory flavors in just 30 minutes. It’s gluten-free friendly, highly customizable, and great for using up leftover veggies or rice. Plus, crispy garlic chicken adds a satisfying crunch that elevates this classic takeout-inspired meal to homemade perfection.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 2 chicken breasts, diced
• 2 cups cooked rice (preferably day-old for best texture)
• 2 tablespoons sesame oil (or vegetable oil)
• 4 cloves garlic, minced
• 1 small onion, diced
• 1 cup mixed vegetables (peas, carrots, corn, or your choice)
• 2 eggs, lightly beaten
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon oyster sauce (optional, for depth of flavor)
• 1 teaspoon ginger, grated (optional)
• 1 tablespoon rice vinegar
• Salt and pepper, to taste
• 2 tablespoons chopped green onions, for garnish
• 1 tablespoon sesame seeds (optional, for garnish)

directions

1. Cook the chicken:
   Season the diced chicken with salt and pepper. Heat 1 tablespoon sesame oil in a large skillet or wok over medium-high heat. Add chicken and cook for 7–8 minutes, stirring occasionally, until golden and crispy. Remove and set aside.
2. Sauté vegetables:
   In the same pan, add the remaining tablespoon of sesame oil. Add garlic and diced onion, cooking for 1–2 minutes until fragrant. Add mixed vegetables and stir-fry for 3–4 minutes until tender.
3. Fry the rice:
   Add the cooked rice to the skillet. Break up any clumps and stir-fry for 5–7 minutes, allowing the rice to develop a slight crisp.
4. Scramble the eggs:
   Push the rice to one side of the pan. In the empty space, pour the beaten eggs and scramble until set, about 2 minutes. Mix the eggs into the rice.
5. Combine and season:
   Return the chicken to the pan. Add soy sauce, oyster sauce (if using), rice vinegar, and ginger (if using). Stir thoroughly until everything is evenly coated. Taste and adjust seasoning with salt and pepper.
6. Garnish and serve:
   Top with green onions and sesame seeds if desired. Serve hot and enjoy immediately.

Servings and timing

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Variations

• Spicy version: Add chili flakes or fresh sliced chili with the garlic for heat.
• Vegetarian option: Substitute chicken with tofu, tempeh, or edamame.
• Extra veggies: Add mushrooms, bell peppers, spinach, or broccoli for added nutrition.
• Low-carb: Use cauliflower rice or quinoa instead of white rice.
• Boost protein: Add extra egg, edamame, or use chicken thigh for a richer flavor.

storage/reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheating: Reheat in a skillet with a splash of water or in the microwave until hot throughout. Stir well before serving.

FAQs

Can I use freshly cooked rice?

Day-old rice is best for fried rice as it’s drier and fries better. If using fresh rice, spread it out and let it cool completely before using.

Is this recipe gluten-free?

Yes, if you use tamari instead of soy sauce and ensure other ingredients (like oyster sauce) are gluten-free.

What oil is best for fried rice?

Sesame oil adds a great nutty flavor, but vegetable or canola oil can also be used.

Can I freeze chicken fried rice?

Yes, portion it into containers and freeze for up to 2 months. Thaw overnight and reheat thoroughly.

Can I make it without eggs?

Yes, simply omit the eggs or replace them with a vegan egg substitute.

Can I use frozen vegetables?

Yes, frozen mixed vegetables work perfectly. Add them directly to the pan—no need to thaw first.

What’s the best pan to use?

A large non-stick skillet or a wok works best to stir-fry all ingredients evenly.

How do I keep the chicken crispy?

Cook the chicken separately until crisp before adding it back into the rice at the end.

Is oyster sauce necessary?

No, it’s optional, but it adds rich umami flavor. Hoisin sauce can also be used as a substitute.

How can I add more flavor?

Try adding a splash of fish sauce, a dash of chili oil, or toasted garlic chips on top.

Conclusion

High Protein Crispy Garlic Chicken Fried Rice is the perfect blend of flavor, texture, and nutrition in one pan. With juicy chicken, savory garlic, and a medley of colorful veggies, this dish makes a satisfying and high-protein meal you can enjoy any night of the week. Quick to cook, easy to customize, and full of bold, delicious taste—it’s sure to become a staple in your dinner rotation.

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