If you’re searching for a meal that’s hearty, packed with flavor, and comes together faster than you’d believe, look no further than High-Protein Crispy Garlic Chicken Fried Rice. This is the kind of one-pan meal that has it all: juicy bites of chicken thighs, golden nuggets of crispy garlic, vibrant veggies, and perfectly fried rice that’s tossed in just the right amount of savory sauce. Whether it’s for a busy weeknight or a crave-worthy lunch, this dish will quickly become your go-to for both nutrition and pure eating joy!

High-Protein Crispy Garlic Chicken Fried Rice Recipe - Recipe Image

Ingredients You’ll Need

What’s truly special about High-Protein Crispy Garlic Chicken Fried Rice is how each ingredient has a deliciously important role. The flavors, colors, and textures mingle perfectly, so don’t be afraid to keep it classic or toss in a little twist with what you have on hand. Here’s what you’ll need—and why it matters:

Vegetable Oil: Essential for stir-frying everything to a crisp and golden finish, and helps carry all those flavors.
Large Eggs: Adds richness and a soft, fluffy texture that balances the savory rice and chicken.
Boneless, Skinless Chicken Thighs: Chicken thighs stay juicy and tender, making every bite extra satisfying and loaded with protein.
Soy Sauce: Provides that deep umami saltiness—don’t skip it for that classic fried rice flavor.
Oyster Sauce: Brings a sweet, earthy complexity that really takes the whole dish up a notch.
Sesame Oil: Just a touch adds a wonderfully nutty aroma and finishing flavor.
Cooked and Chilled Jasmine Rice: Day-old rice fries up best, with each grain staying separate and wonderfully chewy-crispy.
Frozen Peas and Carrots: These go from the freezer right to the pan, adding color, sweetness, and crunch.
Garlic: The hero ingredient—finely minced and fried until irresistibly crispy for a punchy, aromatic finish.
Green Onions: Freshness and a mild bite, stirred in at the end for color and zing.
Salt and Black Pepper: To taste, rounding out all the flavors and bringing balance.

How to Make High-Protein Crispy Garlic Chicken Fried Rice

Step 1: Scramble the Eggs

Start by heating a tablespoon of oil in a large skillet or wok over medium-high heat. Pour in the beaten eggs and give them a gentle swirl, scrambling until they’re just set. You want the eggs to remain soft and fluffy as they’ll be tossed back in later and pick up all those saucy flavors. Take them out and keep them handy for the finish.

Step 2: Sauté the Garlic

Using the same pan, add the remaining oil and sprinkle in your finely minced garlic. Stir constantly so the garlic turns golden and crispy rather than burning. After about a minute, scoop out half of the garlic and set it aside for the best future garnish you’ve ever tasted.

Step 3: Cook the Chicken

Add the chicken thigh pieces right in with the sizzling garlic in your pan. Let them brown and cook through, stirring occasionally for even color and flavor. Season them with a pinch of salt and black pepper—this boosts the savory backbone of your High-Protein Crispy Garlic Chicken Fried Rice.

Step 4: Stir-Fry the Rice

Ditch the soggy rice forever by using your cold, day-old jasmine rice here. Dump it in with the chicken and break up any clumps with your spatula. Push the rice around the hot pan for a few minutes, letting some bits get a little extra crispy.

Step 5: Add Sauces and Seasonings

Pour in the soy sauce, oyster sauce, and that hint of sesame oil. Toss everything around so each grain of rice and every chunk of chicken gets a glossy, savory coating. This is where the flavor magic truly happens!

Step 6: Bring in Veggies and Eggs

Time for those pops of color and freshness. Add in your thawed peas and carrots, along with the reserved scrambled eggs and chopped green onions. Stir-fry everything for another couple of minutes until it’s all piping hot and mixed together beautifully.

Step 7: Garnish and Serve

Spoon your High-Protein Crispy Garlic Chicken Fried Rice into bowls, then finish with a generous sprinkle of your reserved crispy garlic. That final touch adds a hit of crunch and seriously incredible flavor.

How to Serve High-Protein Crispy Garlic Chicken Fried Rice

Garnishes

Take your High-Protein Crispy Garlic Chicken Fried Rice to the next level with a handful of crisp garlic chips and a shower of fresh green onions. For extra color or kick, try some thinly sliced red chilies, crushed peanuts, or a sprinkle of toasted sesame seeds.

Side Dishes

This fried rice is satisfying on its own, but it pairs like a dream with a simple cucumber salad, lightly steamed broccoli, or crispy spring rolls. For a cozy meal, serve it alongside a bowl of miso soup or a bright ginger-lime slaw—you’ll have a restaurant-worthy spread in no time.

Creative Ways to Present

Make dinner a little fancy by shaping your High-Protein Crispy Garlic Chicken Fried Rice into neat mounds using a small bowl or cup. Or serve in mini lettuce cups for a fresh, hand-held appetizer. For a party platter, top the whole dish with extra crispy garlic and bright slivers of chili for everyone to dig in family-style.

Make Ahead and Storage

Storing Leftovers

Keep any leftover High-Protein Crispy Garlic Chicken Fried Rice in an airtight container in the fridge for up to 3 days. The flavors actually get even better as they sit together, so don’t hesitate to make extra for lunchboxes or quick dinners.

Freezing

If you want to meal-prep or save some for later, you can freeze this dish! Transfer cooled fried rice into freezer-safe bags or containers, squeeze out the extra air, and store flat for up to 2 months. Thaw overnight in the fridge before reheating for the best results.

Reheating

To bring your fried rice back to life, heat a splash of oil in a skillet and stir-fry until it’s evenly heated and a little crispy again. Alternatively, you can microwave it with a damp paper towel draped over your bowl to keep it moist. Don’t forget to add a fresh sprinkle of crispy garlic or green onions, if you have any left!

FAQs

Can I use chicken breast instead of chicken thighs?

Absolutely! Chicken breast works well if you prefer a leaner cut. Just take care not to overcook it, since breast can dry out faster than thighs. You’ll still get a protein-packed punch in your High-Protein Crispy Garlic Chicken Fried Rice.

What’s the best rice for fried rice?

Day-old, refrigerated jasmine rice is ideal. It dries out just enough to fry up perfectly, but you can use any long-grain rice as long as it isn’t too fresh or sticky. Spread hot, freshly cooked rice on a tray and cool in the fridge if you’re in a pinch!

How can I make this vegetarian?

Swap the chicken for firm tofu or tempeh. Cube it and pan-fry until golden, then follow the rest of the recipe as written for a delicious vegetarian High-Protein Crispy Garlic Chicken Fried Rice that still feels hearty and satisfying.

Can I add extra vegetables?

Definitely. Toss in diced bell peppers, snap peas, corn, or baby spinach—whatever’s looking good in your fridge or freezer. This recipe is flexible and adapts beautifully to extra veggies for both color and nutrition.

How can I make it spicier?

For a little heat, stir in chili flakes or a squirt of sriracha with your sauces. You can also add fresh sliced chili peppers at the end or serve them on the side for spice lovers to adjust.

Final Thoughts

There’s nothing quite like the comfort and excitement of digging into a bowl of High-Protein Crispy Garlic Chicken Fried Rice, and once you try it, you’ll see why it’s a regular star at my table. Whether you keep it classic or get a bit creative, this recipe is a surefire way to satisfy your hunger and wow your taste buds. Give it a try—you’ll wonder how you ever lived without it!

High-Protein Crispy Garlic Chicken Fried Rice Recipe

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4.8 from 19 reviews

Author: admin
Total Time: 25 minutes
Yield: 4 servings 1x
Diet: Non-Vegetarian

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Description

This High-Protein Crispy Garlic Chicken Fried Rice recipe is a flavorful and satisfying dish that is perfect for a quick and delicious weeknight meal. Tender chicken, crispy garlic, and fluffy rice come together with savory sauces and veggies to create a dish that’s sure to become a family favorite.

Ingredients

Scale

For the Fried Rice:

2 tablespoons vegetable oil, divided
3 large eggs, beaten
1 pound boneless, skinless chicken thighs, cut into small pieces
1 tablespoon soy sauce
1 tablespoon oyster sauce
1 teaspoon sesame oil
4 cups cooked and chilled jasmine rice
1 cup frozen peas and carrots, thawed
4 cloves garlic, finely minced
2 green onions, chopped
Salt and black pepper to taste

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Instructions

Cook the Eggs: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the beaten eggs and scramble until just cooked through. Remove from the pan and set aside.
Sauté the Garlic: In the same skillet, add the remaining tablespoon of oil and sauté the garlic until golden and crispy, about 1 minute. Remove half of the crispy garlic and set aside for garnish.
Cook the Chicken: Add the chicken to the skillet and cook until browned and fully cooked, about 6–8 minutes. Season with a pinch of salt and pepper.
Stir-Fry the Rice: Add the cooked rice to the skillet and stir-fry with the chicken for 2–3 minutes, breaking up any clumps. Add the soy sauce, oyster sauce, and sesame oil, stirring to coat the rice evenly.
Finish the Dish: Toss in the peas and carrots, scrambled eggs, and green onions. Stir-fry for another 2 minutes until everything is well mixed and heated through. Top with the reserved crispy garlic before serving.

Notes

For extra crispiness, use day-old rice that has been refrigerated.
You can substitute chicken breast for thighs or use tofu for a vegetarian option.
Add chili flakes or sriracha for heat.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main Course
Method: Stovetop
Cuisine: Asian