Why You’ll Love This Recipe

This High Protein Crispy Garlic Chicken Fried Rice delivers everything you want in a one-pan meal—flavor, texture, and nutrition. The garlic-infused chicken adds a savory kick, while crispy rice and colorful veggies round out a hearty, satisfying dish. It’s quick, easy, and perfect for weeknight dinners or meal prep. Plus, it’s customizable for different dietary needs or spice levels.

Ingredients

Chicken breast (boneless, skinless)
Cooked rice (preferably day-old rice)
Garlic (minced)
Soy sauce
Sesame oil
Olive oil
Eggs
Carrots (julienned)
Peas
Green onions (sliced)
Salt and pepper

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

Directions

Prepare the Chicken: Cut chicken into bite-sized pieces, season with salt, pepper, and a dash of soy sauce.
Cook Chicken: In a large pan, cook chicken in olive oil over medium-high heat until golden and cooked through. Set aside.
Scramble Eggs: In the same pan, scramble eggs until cooked. Remove and set aside.
Cook Veggies: Add garlic, carrots, and peas to the pan. Sauté until tender.
Add Rice: Stir in cooked rice. Press down slightly and let it crisp for a few minutes before stirring.
Combine Ingredients: Return chicken and eggs to the pan. Add soy sauce, sesame oil, and green onions. Mix well and cook for a few more minutes.
Serve: Garnish with extra green onions or sesame oil and serve hot.

Servings and Timing

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Variations

Protein Swap: Use shrimp, beef, tofu, or pork instead of chicken.
Extra Veggies: Add mushrooms, bell peppers, or spinach for more variety.
Spicy Version: Add chili flakes or sriracha for extra heat.
Low-Carb Option: Substitute with cauliflower rice.

Storage/Reheating

Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, use a skillet over medium heat for best texture. For freezing, let it cool completely before placing in a freezer-safe container. Freeze for up to 1 month and thaw overnight before reheating.

FAQs

Can I use frozen vegetables in this recipe?

Yes, frozen peas and carrots are convenient and work perfectly.

Can I make this without sesame oil?

Yes, substitute with olive oil or avocado oil for a different flavor.

Can I use brown rice instead of white rice?

Absolutely! Brown rice adds more fiber and nutrients.

Can I add other proteins?

Yes, shrimp, pork, or tofu are great alternatives.

Can I make this recipe vegetarian?

Yes, omit chicken and eggs and add tofu or extra vegetables.

Can I use freshly cooked rice?

Day-old rice is best, but if using fresh, spread it out to cool and dry slightly before frying.

Is this recipe spicy?

No, but you can make it spicy with chili flakes or hot sauce.

Can I add more garlic?

Definitely! Just be careful not to burn it.

Can I make this without eggs?

Yes, leave out the eggs and add more protein or veggies.

Can I use quinoa instead of rice?

Yes, quinoa makes a great lower-carb substitute.

Conclusion

High Protein Crispy Garlic Chicken Fried Rice is a flavorful, filling dish that’s ideal for any night of the week. With crispy rice, tender chicken, and the bold flavor of garlic, it’s a balanced, customizable meal that will keep you coming back for more. Whether you enjoy it fresh or prep it ahead, it’s always a win.

High Protein Crispy Garlic Chicken Fried Rice

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This High Protein Crispy Garlic Chicken Fried Rice is a nutritious, flavor-packed dish combining tender chicken breast, crispy rice, and savory garlic. Perfect for a satisfying meal prep or quick weeknight dinner, this recipe delivers on both taste and health.

Author: Emily
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Yield: 4 servings
Category: Appetizers
Method: Stir-fry
Cuisine: Stir-fry
Diet: Gluten Free

Instructions

Prep Chicken: Cut into bite-sized pieces, season with salt, pepper, and soy sauce.
Cook Chicken: Sauté in olive oil until golden, then set aside.
Scramble Eggs: Cook in the same pan, set aside.
Sauté Veggies: Cook garlic, carrots, and peas until tender.
Add Rice: Stir in rice, press down to crisp, cook 5–7 mins.
Combine: Return chicken and eggs, add soy sauce, sesame oil, and green onions.
Serve: Garnish with green onions or sesame oil drizzle.

Notes

Use day-old rice for best texture.
Add chili flakes or sriracha for heat.
Swap chicken with tofu, shrimp, or beef.
Low-carb? Use cauliflower rice.