High Protein Crispy Garlic Chicken Fried Rice Recipe

Saturday nights used to mean takeout and folding laundry while something sizzled on the stove. This High Protein Crispy Garlic Chicken Fried Rice brings the same comfort with way more flavor and less guilt. It’s trending on Pinterest and TikTok as a quick healthy dinner option packed with crunch, flavor, and done in just 30 minutes. No wok needed, no drive-thru required just a hot skillet and a hungry appetite.

This is fried rice, elevated. Think crispy golden chicken, savory garlic, and fluffy rice melded with silky scrambled eggs. Most ingredients are likely already in your fridge chicken breast, day-old rice, and fresh garlic. It’s cozy, delicious, and nourishing comfort food all in one pan.

My crispy chicken trick comes straight from Grandma’s kitchen: a hot pan, a dash of oil, and a surprise splash of soy sauce for that restaurant-style sizzle. Over the years, I’ve perfected this version with an extra boost of protein that even picky eaters won’t notice. You’ll love the way flavors come alive!

Why You’ll Love This Recipe

• Quick and easy: Ready in just 25 minutes, it’s perfect for busy weeknights when you need a satisfying meal fast.
• High protein: Crispy chicken packs a protein punch to keep you full and energized.
• Cozy and nostalgic: The garlic aroma and fried rice vibes bring comfort straight from the stovetop to your bowl.
• Beginner-friendly: No fancy tools requiredjust grab a skillet and follow the simple steps!

Key Ingredients You’ll Need

This recipe keeps it simple with ingredients you likely already have. Here’s what to grab:

Pro Tip: Don’t skip the cornstarch! It gives the chicken a crispy coating that seals in moisture and flavor.

Step-By-Step Cooking Guide

Here’s how to make this protein-packed crispy garlic chicken fried rice:

1. Prep the chicken: Toss chicken pieces with 1 teaspoon cornstarch until evenly coated. Heat 1 tablespoon neutral oil in a large skillet over medium-high heat. Cook chicken in a single layer until golden and crispy on all sides, about 5–6 minutes. Remove and set aside.
2. Sauté the garlic: Add remaining oil to the same pan. Stir in minced garlic and sauté for 30 seconds until fragrant. Move garlic to one side of the skillet.
3. Scramble the eggs: Add two lightly beaten eggs into the pan. Let them set for a few seconds, then scramble gently until just cooked.
4. Add the rice and veggies: Add the day-old rice, thawed peas and carrots, and chopped green onions. Stir-fry for 2–3 minutes until heated through and combined.
5. Season and finish: Pour in soy sauce, oyster sauce, and a pinch of black pepper. Stir well to coat. Return the chicken to the pan, tossing everything together gently. Serve hot, garnished with extra green onions if desired.

Pro Tip: Keep your pan hot and ingredients moving for that signature smoky “wok hei” flavoryes, it’s possible without a wok!

Timing Breakdown

Storage Tips

Have leftovers? Here’s how to store and enjoy them later without compromising flavor:

Pro Tip: Use shallow containers to cool and store your fried rice it helps preserve freshness and food safety.

Easy Add-Ins or Twists

This high-protein fried rice is endlessly adaptable. Try these tasty variations:

• Extra greens: Toss in a handful of baby spinach, kale, or bok choy just before removing from heat.
• Spicy kick: Stir in chili flakes, sriracha, or a diced Thai chili for heat lovers.
• Soy-free swap: Use coconut aminos as a gluten-free and soy-free alternative.

Feel free to personalize it and make this comfort-food classic your own.

Expert Insight: Balancing Flavor and Nutrition

When building a satisfying weeknight meal, balance is key. This high protein fried rice uses lean chicken for fuel, eggs for essential fats, and antioxidant-rich garlic and vegetables. It checks all the boxes comforting, healthy, and craveable all in under 30 minutes.

For more delicious recipes and cooking inspiration, follow me on Facebook, Pinterest and Reddit!

The Journey to My Perfect High Protein Crispy Garlic Chicken Fried Rice

Through plenty of trial (and a couple of very garlicky errors), I finally landed on a version of crispy garlic chicken fried rice my whole family devours. It took testing textures, balancing sauces, and finding just the right crunch but it’s worth every bite. Now it’s a comforting go-to we turn to again and again.

FAQs ( Crispy Garlic Chicken Fried Rice in 30 Minutes )

Conclusion

This High Protein Crispy Garlic Chicken Fried Rice comes together in under 30 minutes, bringing comfort food freshness to your table without the takeout fuss. With crispy golden chicken, hearty rice, and craveable garlic flavor, it’s a weeknight winner you’ll make again and again.

Level it up with extra veggies or a spicy twist, and don’t forgetleftovers reheat beautifully the next day. For best results, use cold rice and hot heat. A scoop of cornstarch, a splash of soy, and Grandma’s secrets turn pantry staples into a crowd-pleasing dinner made with love.

Try it tonight, snap a photo, and tag your version! Whether it reminds you of home or your favorite takeout spot, this comforting, nourishing fried rice will earn a spot in your weeknight rotation. Happy cooking!

Olivia Farnsworth

High Protein Crispy Garlic Chicken Fried Rice Recipe

Enjoy this High Protein Crispy Garlic Chicken Fried Rice, a delicious and satisfying meal perfect for Yummy High Protein Dinners. Packed with flavor and healthy ingredients, it’s a great choice for Healthy Supper Ideas High Protein and Healthy Dinner Recipes Uk.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Calories: 520

Ingredients Method Notes

Ingredients

  

• 2 cups cooked jasmine or basmati rice (preferably day-old)
• 1 lb boneless, skinless chicken breast, cut into small pieces
• 4 cloves garlic, minced
• 2 tbsp olive oil or sesame oil
• 1 cup frozen peas and carrots, thawed
• 3 green onions, sliced
• 2 large eggs, lightly beaten
• 3 tbsp low-sodium soy sauce
• 1 tbsp oyster sauce (optional)
• ½ tsp ground black pepper
• 1 tsp cornstarch (for chicken coating)
• 1 tbsp water (for cornstarch slurry)

Method

 

1. Toss chicken with cornstarch.
2. Heat 1 tbsp oil in a pan, cook chicken until crispy, then set aside.
3. In the same pan, add remaining oil and sauté garlic until fragrant.
4. Push garlic aside, pour beaten eggs into the pan, scramble until just set.
5. Add rice, peas, carrots, and green onions to the pan.
6. Stir in soy sauce and oyster sauce, then add crispy chicken.
7. Toss everything to combine and serve hot.

Notes

• For extra crunch, ensure chicken is coated evenly with cornstarch before frying.