Name: Crispy Garlic Chicken Fried Rice: A Protein-Packed Favorite
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 4 cups Cooked Jasmine or Basmati Rice (Using day-old rice improves texture.); 1 lb Boneless, Skinless Chicken Breast (Lean cut for minimal fat.); 1/2 cup Cornstarch (For coating chicken.); 2 tbsp Water (To make a slurry.); 4 cloves Garlic (Fresh minced.); 1 tbsp Olive Oil or Sesame Oil; 3 tbsp Low-Sodium Soy Sauce; 2 tbsp Oyster Sauce (Optional.); 1 cup Frozen Peas and Carrots (Conveniently thawed.); 1/4 cup Green Onions (Sliced for garnish.); 2 large Eggs (Scrambled.); to taste Ground Black Pepper (Basic seasoning.)

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The scent of garlic sizzling in the pan brings me back to my happiest cooking moments, and I can’t wait to share this delightful High Protein Crispy Garlic Chicken Fried Rice recipe with you! This dish is a quick 30-minute wonder, packed with 38g of protein per serving, making it not just a feast for your taste buds but also a comforting meal that nourishes your body. With a unique method to coat and fry the chicken, each bite delivers a satisfying crunch paired with soft, flavorful rice that’s simply irresistible. Plus, it’s meal prep-friendly, so you can whip up a batch for busy days or nourish your loved ones with homemade goodness. Are you ready to transform your kitchen into a cozy haven of crispy garlic delight? Let’s get started!

Why is this dish a must-try?

High Protein: With an impressive 38g of protein per serving, this recipe is perfect for those looking to increase their protein intake without sacrificing flavor.

Quick and Easy: Made in just 30 minutes, it fits seamlessly into your busy lifestyle, delivering delicious results fast.

Crispy Perfection: The clever cornstarch coating technique ensures your chicken comes out irresistibly crunchy, raising the bar for your fried rice game.

Nutrient-Rich: Packed with veggies like peas and carrots, this dish gives you a well-rounded meal that satisfies both your hunger and health goals.

Meal Prep Friendly: This recipe is ideal for meal prepping, making it easy to have a comforting homemade meal ready whenever you need it. Pair it with a side of Garlic Baby Potatoes for a complete, hearty dinner!

Crispy Garlic Chicken Fried Rice Ingredients

For the Rice

Cooked Jasmine or Basmati Rice – Using day-old rice improves texture and reduces mushiness while giving your crispy garlic chicken fried rice the right foundation.

For the Chicken

Boneless, Skinless Chicken Breast – This lean cut minimizes fat while maximizing protein content for a healthful addition to your meal.
Cornstarch – Coating chicken with cornstarch creates that unforgettable crispy texture when pan-fried.
Water – Used to make a slurry for coating chicken, ensuring even crispiness.

For Flavoring

Garlic – Fresh minced garlic enhances the aromatic depth and adds a delightful richness.
Olive Oil or Sesame Oil – Choose your cooking fat; sesame oil adds an authentic flavor twist to your crispy garlic chicken fried rice.
Low-Sodium Soy Sauce – Adds umami flavor without excessive sodium—perfect for a savory kick.
Oyster Sauce (optional) – Enhances the richness; you can easily omit this for gluten-free variations.

For the Vegetables

Frozen Peas and Carrots – Conveniently added for color and nutrients, easily thawed to blend in.
Green Onions – Provides freshness and a crunchy garnish for flavor enhancement.

For Protein and Texture

Large Eggs – Scrambled in the dish, they act as a binding agent while adding protein and texture to your meal.
Ground Black Pepper – A basic seasoning that you can adjust to taste, enhancing the overall flavor profile of your dish.

Step‑by‑Step Instructions for Crispy Garlic Chicken Fried Rice

Step 1: Prep the Chicken
Begin by cutting the boneless, skinless chicken breast into bite-sized pieces for even cooking. In a bowl, mix the chicken with cornstarch, ensuring each piece is fully coated. This step is crucial for achieving the crispy texture you expect from crispy garlic chicken fried rice. Set the coated chicken aside as you prepare to pan-fry it.

Step 2: Cook the Chicken
Heat 1 tablespoon of olive or sesame oil in a large skillet over medium-high heat. Once the oil shimmers, add the coated chicken pieces to the pan. Sauté the chicken for 5 to 7 minutes, or until it’s golden brown and crispy, turning occasionally for even cooking. Once done, use a slotted spoon to remove the chicken and set it aside, leaving the flavorful oil in the skillet.

Step 3: Sauté Garlic
Lower the heat slightly and add the remaining oil to the same skillet. Add the minced garlic to the oil, sautéing for about 30 seconds until fragrant. Stir frequently to prevent burning, as you want that lovely aroma to fill your kitchen, perfectly setting the stage for your crispy garlic chicken fried rice.

Step 4: Scramble Eggs
Crack the large eggs directly into the skillet with the fragrant garlic. Use a spatula to gently stir, creating soft curds until the eggs are just set, which should take about 2 to 3 minutes. This step enhances the richness of your dish by integrating protein while adding a silky texture to the fried rice.

Step 5: Combine Ingredients
Add in your day-old cooked rice, followed by the frozen peas and carrots, and sliced green onions. Drizzle the mixture with low-sodium soy sauce and optional oyster sauce for added depth of flavor. Stir-fry everything together for about 3 to 4 minutes, ensuring the rice is heated through and well combined with the vibrant veggies and flavorings in your crispy garlic chicken fried rice.

Step 6: Finish the Dish
Finally, return the cooked, crispy chicken to the skillet, mixing it well with the rice and vegetables. Season with ground black pepper to taste, stirring for an additional minute to combine. Remove the pan from heat, and your delicious crispy garlic chicken fried rice is ready to be served hot, bringing joy to your table!

How to Store and Freeze Crispy Garlic Chicken Fried Rice

Fridge: Keep your crispy garlic chicken fried rice in an airtight container for up to 4 days. This will help maintain its flavor and texture while allowing for easy reheating.

Freezer: If you plan to store leftovers for a longer duration, you can freeze the dish for up to 3 months. Spread it out in a single layer on a baking sheet before transferring to airtight freezer containers, ensuring optimal preservation.

Reheating: For best results, reheat in a skillet over medium heat rather than a microwave. This helps retain the chicken’s crispiness and prevents the rice from becoming mushy.

Serving Tip: When reheating, add a splash of water to the skillet and cover with a lid for a few minutes, which helps in steaming the rice and bringing back its moisture—just like freshly made crispy garlic chicken fried rice!

Make Ahead Options

These delightful High Protein Crispy Garlic Chicken Fried Rice bowls are perfect for meal prep enthusiasts! You can prep the chicken by coating it with cornstarch up to 24 hours in advance and refrigerate it, keeping it crunchy when cooked. Also, you can cook the rice up to 3 days ahead; just store it in an airtight container to prevent drying out. When you’re ready to serve, simply fry the chicken and follow the remaining cooking steps—sauté the garlic, scramble the eggs, add in the prepped rice, veggies, and finish with the crispy chicken. This way, you’ll enjoy fresh, restaurant-quality flavors with minimal effort on busy weeknights!

Expert Tips for Crispy Garlic Chicken Fried Rice

• Optimal Rice: Use day-old rice for the best texture; it helps prevent mushiness during cooking, allowing the dish to shine.

• Cook in Batches: Avoid overcrowding the skillet when frying chicken for a perfectly crispy exterior; too many pieces at once can steam instead of fry.

• Crispiness Retention: Add the fried chicken back into the rice mixture at the end to keep its crunch intact in your crispy garlic chicken fried rice.

• Flavor Build-Up: Sauté garlic quickly to avoid burning; incorporating it before adding other ingredients allows its aroma to infuse the dish beautifully.

• Customize Easily: Feel free to swap in other proteins or vegetables to your liking; just ensure to adjust cooking times accordingly for best results.

Crispy Garlic Chicken Fried Rice Variations

Customize your crispy garlic chicken fried rice to suit your taste buds and dietary preferences with these delightful substitutions and twists!

Tofu Swap: Replace chicken with crumbled tofu for a plant-based protein option that soaks up all the savory flavors beautifully. This swap offers a delightful twist while keeping your meal high in protein.
Brown Rice: Substitute white rice with brown rice for an added fiber boost and a nuttier flavor. This whole grain choice enhances the dish’s health aspect while still delivering that comforting fried rice experience.
Extra Veggies: Toss in bell peppers, bok choy, or even broccoli for a vibrant veggie medley. Infusing different colors not only enhances nutrition but also adds delightful textures, making each bite even more satisfying.
Spice it Up: Add a pinch of red pepper flakes or a splash of sriracha for some heat. This fiery touch awakens your taste buds and brings an exciting zing to the already delicious dish.
Shrimp Twist: For a seafood flair, swap chicken for shrimp, cooking them just until pink and tender. The sweet, succulent taste of shrimp pairs perfectly with garlic and rice, elevating your meal to gourmet status.
Herb Infusion: Incorporate fresh herbs like cilantro or basil right before serving for a refreshing burst of flavor. The aromatic notes will enliven your dish and provide a delightful contrast to the savory elements.
Nutty Crunch: Top your fried rice with toasted sesame seeds or chopped peanuts for additional crunch. This variation not only enhances texture but also gives your dish an appealing nutty flavor that rounds everything out.
Soy-Free Option: Use coconut aminos or liquid aminos instead of soy sauce for a soy-free alternative that still delivers umami goodness. Perfect for those with dietary restrictions, this swap won’t compromise on flavor!

No matter which variation you choose, your kitchen will be filled with tantalizing aromas, reminding you of cozy family meals. And don’t forget, this high protein crispy garlic chicken fried rice pairs wonderfully with a side of Garlic Parmesan Chicken for a truly satisfying feast!

What to Serve with High Protein Crispy Garlic Chicken Fried Rice

Pairing this delightful dish with complementary sides elevates your meal experience, bringing out the best in every bite.

Asian Cucumber Salad: A refreshing counterpoint, this salad adds crunchy coolness and an invigorating tang that balances the rich fried rice.
Steamed Broccoli: Bright green and nutrient-packed, the mild flavor of steamed broccoli complements the savory notes of the chicken and rice beautifully.
Hot and Sour Soup: This classic soup introduces a hospitable burst of warm, spicy flavors that enhance the comfort elements of your meal, perfect for cozy nights.
Garlic Baby Potatoes: Crispy garlic baby potatoes provide an extra crunch that resonates with the chicken’s texture, creating a satisfying contrast on your plate.
Simple Green Salad: A mix of mixed greens with a light vinaigrette offers bright acidity, refreshing your palate between bites of the hearty fried rice.
Chilled Green Tea: This soothing beverage pairs harmoniously with the dish, while its earthy tones complement the garlic and soy flavors splendidly.
Fruit Salad: A light, sweet fruit salad serves as a lovely dessert, brightening the end of your meal and cleansing the palate.

Each of these add-ons beautifully enhances the satisfying flavors and textures of high protein crispy garlic chicken fried rice, creating a well-rounded dining experience that nourishes both body and soul.

High Protein Crispy Garlic Chicken Fried Rice Recipe FAQs

How to choose the best chicken for this recipe?
Absolutely! For the best results, use boneless, skinless chicken breasts as they are lean and packed with protein. Look for chicken that has a pink hue without any dark spots, as it indicates freshness. If you prefer, chicken thighs can be used for extra flavor, but they will add a bit more fat.

How should I store leftovers?
Very simply! Place your crispy garlic chicken fried rice in an airtight container and store it in the fridge for up to 4 days. This helps preserve its flavor and texture, making it easy to reheat for lunch or dinner. Always let it cool to room temperature before sealing to avoid condensation.

Can I freeze crispy garlic chicken fried rice?
Definitely! To freeze, spread the fried rice out in a single layer on a baking sheet and freeze it for about an hour until firm. Then, transfer it to airtight freezer containers or bags where it can last for up to 3 months. Be sure to label with the date for easy tracking!

What if my chicken doesn’t stay crispy when reheating?
Ah, a common concern! To keep it crispy, reheat the fried rice in a skillet over medium heat rather than a microwave. This method helps retain the crispiness of the chicken. You can also add a splash of water to the skillet and cover it for a few minutes to steam the rice, reviving its moisture while keeping the chicken crunchy.

How can I make this dish gluten-free?
Very easily! Substitute regular soy sauce with gluten-free tamari or a gluten-free soy sauce. You can also omit the oyster sauce if desired. Just be sure to check for any spices or additional ingredients that may contain gluten, ensuring your meal is safe for those with dietary restrictions.

Can I use fresh rice instead of day-old rice?
While I recommend using day-old rice for optimal texture, if fresh rice is all you have, let it cool completely before using it. Spread it out on a baking sheet to release steam, and then use it once it’s cool to the touch—this helps prevent it from becoming too sticky in your crispy garlic chicken fried rice!