Name: Crispy Garlic Chicken Fried Rice Recipe: Easy High Protein Dinner
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 4 cups cooked rice (day-old rice works best); 1 cup frozen peas and carrots (thawed before use); 1 pound boneless, skinless chicken breast; 1/4 cup cornstarch; 4 cloves garlic (minced); 2 stalks green onions (sliced thinly); 2 tablespoons olive oil or sesame oil (sesame oil for an authentic twist); 3 tablespoons low-sodium soy sauce; 1 tablespoon oyster sauce (optional); 1 teaspoon ground black pepper; 2 large eggs (lightly beaten)

High Protein Crispy Garlic Chicken Fried Rice Recipe for Dinner

There's something undeniably comforting about the smell of garlic sizzling in hot oil, transforming a simple chicken fried rice into a vibrant, aromatic feast. This High Protein Crispy Garlic Chicken Fried Rice recipe is my go-to answer for those hectic weeknights when I crave something delicious yet healthy. In just 30 minutes, you can whip up a satisfying dish that doesn't compromise on flavor or protein. Each bite is a perfect balance of crunchy chicken, tender rice, and the fragrant kiss of garlic, bringing the warmth and familiarity of homemade comfort food right to your table.

As a home cook who's spent countless evenings searching for that perfect blend of nutritious and delectable, this recipe stands out not just for its flavors but also for its impressive 38 grams of protein per serving. Whether you're serving it to yourself after a long day or impressing guests, this swift meal rivals even your favorite takeout options. So, grab your skillet and let's turn dinner into a delightful culinary experience!

Why is this High Protein Crispy Garlic Chicken Fried Rice Recipe for Dinner a must-try?

Quick and easy: This recipe gives you a deliciously satisfying dinner in just 30 minutes.
High protein: Packed with 38 grams of protein per serving, it's perfect for fueling your active lifestyle.
Family-friendly: Everyone loves fried rice, making it a hit for both kids and adults alike.
Flavorful crunch: The crispy chicken paired with aromatic garlic elevates this dish beyond basic fried rice.
Meal prep-friendly: Easily make ahead or store leftovers, making weeknight dinners stress-free and enjoyable.
Versatile: You can customize it by swapping in your favorite veggies or proteins, making it endlessly adaptable.

High Protein Crispy Garlic Chicken Fried Rice Ingredients

For the Rice Base

Cooked Rice - Using day-old rice ensures great texture and prevents mushiness.
Frozen Peas and Carrots - Adds color and nutrition; remember to thaw before using.

For the Chicken

Boneless, Skinless Chicken Breast - This lean protein source will keep the dish healthy while packing in flavor.
Cornstarch - Coating the chicken with cornstarch creates that irresistible crispy exterior.

For the Aromatics

Garlic - Freshly minced garlic infuses the dish with a fragrant, savory essence.
Green Onions - Sliced thinly, they provide a fresh and slightly sharp flavor, enhancing the overall dish.

For Cooking

Olive Oil or Sesame Oil - Use sesame oil for an authentic Asian twist; both are perfect for frying.

For Flavoring

Low-Sodium Soy Sauce - This adds depth and umami flavor without excessive salt.
Oyster Sauce (optional) - Enhances the dish's richness, giving it a more complex flavor profile.
Ground Black Pepper - Freshly ground pepper elevates the taste with a hint of spice.

For the Eggs

Large Eggs - Lightly beaten, they contribute an extra layer of texture and protein to this high protein crispy garlic chicken fried rice recipe.

Enjoy crafting this vibrant dish that's sure to become a favorite at your dinner table!

How to Make High Protein Crispy Garlic Chicken Fried Rice

Prep Chicken: Start by tossing your boneless, skinless chicken breast pieces with cornstarch. This simple coating is key for achieving that crispy texture when cooked.
Cook Chicken: Heat 1 tablespoon of either olive oil or sesame oil in a large skillet over medium-high heat. Cook the chicken until it's golden and crispy, which should take about 5-7 minutes. Once done, set it aside.
Sauté Garlic: In the same pan, add the remaining oil and sauté the freshly minced garlic until fragrant, approximately 30 seconds. This brings out the rich aroma that makes the dish so inviting.
Scramble Eggs: Push the garlic to one side of the pan. Pour in the lightly beaten eggs and stir gently until they are just set, creating a fluffy addition to your fried rice.
Stir-fry Ingredients: Now, add the cooked rice, thawed peas, carrots, and thinly sliced green onions into the pan. Drizzle with low-sodium soy sauce and optional oyster sauce, then stir-fry for a few minutes to combine all those wonderful flavors.
Combine: Toss the crispy chicken back into the pan and mix everything well. Ensure the chicken stays crispy and is evenly distributed throughout the dish.
Serve: After tasting and adjusting the seasoning to your liking, serve the dish hot and enjoy the comforting hug of flavors!

Optional: Garnish with additional green onions for a fresh touch.

Exact quantities are listed in the recipe card below.

Expert Tips for High Protein Crispy Garlic Chicken Fried Rice

Use Day-Old Rice: Day-old rice is drier and firmer, preventing mushiness in your high protein crispy garlic chicken fried rice. Fresh rice can lead to a clumpy texture.
Don't Crowd the Pan: Cooking chicken in batches prevents steaming, crucial for achieving that desirable crispy exterior.
Reheat with Care: To restore texture when reheating leftovers, opt for a skillet instead of the microwave, ensuring each bite stays crunchy.
Under-Cook Veggies: If meal prepping, slightly undercook your peas and carrots to help them maintain their crunchiness after reheating.
Customize Seasoning: Taste your dish before serving; adjust the soy sauce and pepper for your preferred flavor balance with each serving of this delicious fried rice.

Make Ahead Options

This High Protein Crispy Garlic Chicken Fried Rice recipe is an excellent choice for busy home cooks wanting to save time! You can prepare the chicken by tossing it with cornstarch and store it in the refrigerator for up to 24 hours. Additionally, you can pre-cook the rice and store it in an airtight container in the fridge for up to 3 days. When you're ready to serve, simply sauté the garlic and eggs, stir-fry the prepped rice and chicken, and heat everything together until hot. To maintain that delightful crispiness, reheat the chicken separately in your skillet before mixing it back in. This way, you'll enjoy a freshly made meal that's just as delicious!

What to Serve with High Protein Crispy Garlic Chicken Fried Rice?

Prepare to elevate your dinner table with a perfect medley of entries that harmoniously complement this flavorful dish.

Asian Cucumber Salad: This refreshing, crisp salad adds a delightful crunch and balances the savory richness of the fried rice.
Steamed Broccoli: Tender, vibrant green broccoli rounds out the meal with its nutritional boost while retaining its natural crunch.
Hot and Sour Soup: A warm, tangy soup that enhances the meal's comfort elements, creating a cozy dining experience.
Sesame Edamame: These flavorful and protein-packed pods boost the meal's nutrition while offering a satisfying bite-sized treat.
Sweet and Sour Chicken: For those craving balance, this dish's sweet tanginess complements the garlic-forward fried rice beautifully.
Mango Sticky Rice: A touch of dessert awaits with this sweet treat, providing a rich contrast to the umami flavors of the chicken fried rice.
Chilled Green Tea: A light beverage choice to refresh the palate and add a touch of relaxation to your dining experience.
Crispy Spring Rolls: These crunchy, filled appetizers provide a satisfying texture alongside your main dish.
Fruit Salad: End on a sweet note with a light, colorful fruit salad that provides a juicy lift to your meal.

How to Store and Freeze High Protein Crispy Garlic Chicken Fried Rice

Fridge: Store leftovers in an airtight container for up to 4 days to maintain freshness and flavor.
Freezer: This dish freezes well for up to 3 months; portion it into meal-sized containers before freezing for easy meal prep.
Reheating: When ready to enjoy, reheat in a skillet over medium heat to retain the chicken's crispiness. Add a splash of water if needed to prevent sticking.

High Protein Crispy Garlic Chicken Fried Rice Variations

Feel free to tailor this recipe to your taste and dietary needs with these fun and easy variations!

Shrimp Swap: Substitute chicken with shrimp for a delightful seafood twist that cooks in just a few minutes.
Tofu Option: For a vegetarian take, swap in firm tofu. Simply press and cube it, then sauté until golden.
Veggie Medley: Add bell peppers, broccoli, or corn to introduce vibrant colors and textures to your dish.
Spice it Up: Incorporate chili flakes or Sriracha for an extra kick. Adjust the heat to your preference for a spicier experience.
Brown Rice: Use brown rice instead of white for a nuttier flavor and additional fiber, making it even healthier.
Peanut Sauce: Drizzle some peanut sauce over the finished dish for a rich, flavorful twist that adds creaminess.
Herb Boost: Top with fresh cilantro or basil just before serving for a refreshing herbaceous note that brightens every bite.
Cauliflower Rice: For a low-carb option, swap regular rice with cauliflower rice, keeping it light and nutrient-packed.

High Protein Crispy Garlic Chicken Fried Rice Recipe FAQs

How should I select my cooked rice for the High Protein Crispy Garlic Chicken Fried Rice?
I recommend using day-old rice for the best texture. Freshly cooked rice can be too sticky and lead to a mushy fried rice. If you don't have day-old rice, spread the freshly cooked rice on a baking sheet to cool and dry out for about 30 minutes before using it.

What's the best way to store leftovers?
Store any leftovers in an airtight container in the refrigerator, where they'll stay fresh for up to 4 days. Make sure the rice has cooled down before sealing it in, which helps retain its texture and flavor.

Can I freeze the High Protein Crispy Garlic Chicken Fried Rice?
Absolutely! You can freeze this dish for up to 3 months. Just portion it into meal-sized containers or freezer bags, removing as much air as possible. When you're ready to eat, thaw it in the fridge overnight before reheating.

What should I do if my chicken isn't getting crispy?
If your chicken isn't turning out crispy, make sure you're not crowding the pan. Cooking the chicken in batches allows better airflow, leading to that perfect crunch. Also, ensure that you've coated it well with cornstarch to achieve that desired texture.

Are there any dietary considerations I should keep in mind?
Yes, if you have food allergies, be cautious with soy sauce, as it contains gluten. For a gluten-free option, opt for tamari instead. Additionally, if you're cooking for pets, make sure to exclude any onions or garlic, as they can be harmful to them.

How can I reheat leftovers to preserve their texture?
To maintain the crispiness of your chicken, reheat the leftovers in a skillet over medium heat instead of the microwave. This method helps revive the textures beautifully, just like when it was freshly made. If needed, add a splash of water to prevent sticking and maintain moisture.