Want a quick weeknight winner that delivers crunch, garlic aroma, and high protein in one pan? High Protein Crispy Garlic Chicken Fried Rice is exactly that, combining seared chicken, chilled rice, and a punchy sauce for a fast, family-friendly meal. This guide is built to convert clicks into dinner wins, with clear steps and smart tips for perfect texture every time. In this guide, you’ll learn how to get crispy rice, keep chicken juicy, and adapt the recipe for any diet.
For more recipes that boost protein at dinner, see this roundup of high protein chicken recipes you need to try.
What Is High Protein Crispy Garlic Chicken Fried Rice?
This dish is a stir-fry style fried rice that focuses on seared, crisped chicken pieces and garlic-forward flavor, paired with chilled rice for extra texture. It borrows techniques from restaurant-style fried rice, with a focus on higher protein content per serving.
It is ideal for meal prep, using leftover rice and quick-cooking vegetables. The result is a balanced meal with crisp bits of rice and savory chicken, ready in about 20 to 30 minutes.
- Quick Facts about High Protein Crispy Garlic Chicken Fried Rice
- Protein per serving, about 30 to 40 g depending on chicken amount
- Calories per serving, roughly 450 to 600 kcal, depending on oil and sauce
- Cooking time, 20 to 30 minutes
- Tip, use day-old rice for best crisp
For context on chicken protein values, see this concise guide to chicken thigh nutrition, calories, and protein.
High Protein Crispy Garlic Chicken Fried Rice
Ingredients
Protein and Rice
- 1 pound chicken breast, cut into bite-sized pieces Can use chicken thighs for more flavor.
- 4 cups cooked and chilled rice Day-old rice is best for texture.
- 2 large eggs, beaten Adds protein and texture.
Aromatics and Seasoning
- 2 tablespoons vegetable oil For frying.
- 4 cloves garlic, minced Key flavor component.
- 2 tablespoons soy sauce For seasoning.
- 1 tablespoon oyster sauce Enhances umami flavor.
- 1 teaspoon sesame oil Adds a nutty flavor.
- 1 cup frozen peas and carrots Adds color and nutrition.
- 2 stalks green onions, sliced For garnish and flavor.
- to taste salt and pepper For seasoning.
- optional sriracha For heat.
Instructions
Preparation
- Season chicken pieces generously with salt and pepper. Let sit for 5 minutes.
- Heat vegetable oil in a large skillet or wok over medium-high heat until shimmering.
Cooking Chicken
- Add the chicken to the hot skillet leaving space between pieces. Cook in batches if the pan is crowded until golden brown and cooked through, about 5-7 minutes.
- Remove chicken and set aside to prevent overcooking.
Aromatics and Rice
- Add remaining oil to the skillet and sauté minced garlic for 30 seconds until fragrant.
- Add the chilled rice, pressing down evenly. Let sit undisturbed for 2-3 minutes to get crispy.
Adding Eggs and Sauce
- Push rice to one side of the skillet and pour beaten eggs onto the empty side. Scramble for 30-45 seconds, then mix into the rice.
- Stir in soy sauce, oyster sauce, and sesame oil until everything is evenly coated.
Final Assembly
- Return crispy chicken to the skillet along with frozen peas, carrots, and sliced green onions. Stir-fry for 3-4 minutes until vegetables are heated through. Adjust seasoning with sriracha if desired.
Notes
Nutrition
Step-by-Step Instructions
Follow these steps for crisp rice and golden chicken. Each numbered step includes the action and the expected result so you can check progress quickly.
Season chicken pieces generously with salt and pepper. Action, season well and let sit for 5 minutes. Expected result, better sear and more developed flavor.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat until it shimmers, about 1 to 2 minutes. Action, heat oil until it moves easily. Expected result, pan hot enough for quick sear.
Add the chicken to the hot skillet, leaving space between pieces. Action, cook in 2 batches if the pan is crowded. Expected result, golden brown crust and internal temperature reaches 165°F.
Remove chicken and set aside. Action, clear pan for aromatics. Expected result, no overcooking while you finish the rice.
Add the remaining tablespoon of oil to the same skillet. Toss in the minced garlic and cook for just 30 seconds until fragrant but not browned. Action, keep garlic moving. Expected result, bright garlic flavor without bitterness.
Add the chilled rice, spreading it in an even layer across the pan. Press it down gently and let it sit undisturbed for 2 to 3 minutes to get crispy on the bottom. Action, resist stirring immediately. Expected result, crisp rice base.
Push the rice to one side of the skillet and pour the beaten eggs onto the empty side. Scramble for 30 to 45 seconds until just set but still soft, then mix everything together. Action, gently scramble. Expected result, tender curds integrated through the rice.
Add the soy sauce, oyster sauce, and sesame oil, stirring constantly to coat everything evenly. Action, toss to distribute sauce. Expected result, glossy, savory rice and even seasoning.
Return the crispy chicken to the skillet along with the frozen peas and carrots and sliced green onions. Stir-fry for 3 to 4 minutes until the vegetables are heated through. Taste and adjust seasoning, adding sriracha if desired. Action, finish with heat. Expected result, hot, well-seasoned, and crisp-tender vegetables.
Variations & Substitutes
Adapt this recipe to your diet or pantry. Each swap changes texture, cooking time, and nutrition.
- Low carb, replace rice with riced cauliflower, cook slightly less time for best texture.
- Vegetarian, swap chicken for firm tofu, press and pan-fry for extra crisp.
- Regional twist, add kimchi and gochujang for Korean flavor, increases spice and tang.
- Higher protein, double the chicken or add edamame, raises protein by 10 to 20 g per serving.
Chef tip, pressing the rice into the pan for 2 to 3 minutes makes the best crispy bits.
Mistakes to Avoid
Common errors ruin texture or make chicken dry. Use this checklist to prevent problems before they happen.
- Overcrowding the pan, fix by cooking in batches.
- Using hot, fresh rice, fix by chilling rice overnight.
- Burning the garlic, fix by lowering heat and adding rice immediately.
- Undercooking chicken, fix by checking for 165°F internal temperature.
- Uneven seasoning, fix by tasting and adjusting soy or salt at the end.
Storage & Reuse
Leftovers store well, but retain crispness with a quick re-crisp method. Follow these tips to preserve texture and safety.
- Refrigerate in an airtight container within 2 hours, keep up to 3 days.
- Reheat in a skillet over medium-high for 3 to 5 minutes to re-crisp, or in a 350°F oven for 10 to 12 minutes.
- Freeze up to 1 month, thaw overnight in fridge before reheating.
For more high-protein meal inspiration, check these great options in our recipe collection below.
Related Recipes / See Also
If you love this, try our rich blackened chicken alfredo with extra protein for a creamy night in.
For quick handheld options, explore these 3 easy high-protein sandwich recipes that make busy lunches better.
Want a protein-packed morning? See our list of the best high-protein breakfast foods that pair well with meal prep fried rice.
Conclusion
This High Protein Crispy Garlic Chicken Fried Rice balances texture, flavor, and nutrition in a single pan. Follow the steps and avoid common mistakes to turn pantry staples into a satisfying high-protein dinner.
