Why You’ll Love This Recipe

High Protein Crispy Garlic Chicken Fried Rice is a satisfying, flavor-packed dish that combines tender chicken with fragrant garlic, crisped to perfection, and mixed into a hearty portion of fried rice. This high-protein meal is ideal for fitness enthusiasts, busy weeknights, or anyone craving a balanced and delicious dish with a delightful crunch and rich umami flavor.

ingredients

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

chicken breast or thighs (boneless, skinless)garlic (thinly sliced and minced)eggcooked jasmine or long-grain rice (preferably day-old)soy saucesesame oilvegetable oil or avocado oilscallions (green onions)salt and pepperchili flakes or sriracha (optional)frozen peas and diced carrots (optional)add protein boost: cooked edamame or extra egg whites

directions

Cut chicken into bite-sized pieces and season with salt and pepper.

In a skillet, heat vegetable oil over medium-high heat and add thinly sliced garlic. Fry until golden and crispy, then remove and set aside.

In the same skillet, add chicken and cook until browned and cooked through. Remove and set aside.

Add a bit more oil if needed, then scramble the egg in the pan.

Stir in the cooked rice, breaking up any clumps. Fry until heated through and slightly crispy.

Add soy sauce and sesame oil to the rice and mix well.

Return chicken to the skillet, along with minced garlic and optional vegetables or edamame. Stir-fry until everything is evenly heated.

Top with crispy garlic slices and garnish with chopped scallions and chili flakes or sriracha if desired.

Servings and timing

This recipe yields approximately 3-4 servings.Preparation time: 15 minutesCooking time: 15 minutesTotal time: 30 minutes

Variations

Use tofu or tempeh for a vegetarian version.

Swap jasmine rice for quinoa or cauliflower rice for lower carbs.

Add crushed peanuts or cashews for a nutty crunch.

Try teriyaki or hoisin sauce instead of soy sauce for a different flavor profile.

Use leftover rotisserie chicken to save time.

storage/reheating

Store in an airtight container in the fridge for up to 4 days.Reheat in a skillet over medium heat for best texture, or microwave with a damp paper towel to prevent drying out.Freeze individual portions for up to 2 months and thaw overnight in the fridge before reheating.

FAQs

Is it important to use day-old rice?

Yes, day-old rice is drier and fries better, leading to a less mushy texture.

Can I make this dish spicier?

Absolutely—add chili flakes, sriracha, or diced jalapeños to turn up the heat.

What makes this high in protein?

The chicken, eggs, and optional edamame or extra egg whites add a solid protein punch.

Can I use brown rice?

Yes, brown rice works well and adds extra fiber.

Is this dish gluten-free?

Use tamari instead of soy sauce and ensure all ingredients are certified gluten-free.

Can I meal prep this?

Yes, it holds up well in the fridge and reheats easily for quick lunches or dinners.

Can I omit the garlic?

Yes, but the crispy garlic adds a signature flavor and crunch.

How can I make it lower in fat?

Use less oil and lean chicken breast, and skip added nuts or high-fat toppings.

Is it suitable for kids?

Yes, but you may want to reduce or omit spicy elements.

What’s the best pan to use?

A large non-stick skillet or wok works best for even frying.

Conclusion

High Protein Crispy Garlic Chicken Fried Rice is a quick, nourishing, and tasty option perfect for busy lifestyles or fitness-focused meals. With crispy textures, bold flavors, and customizable ingredients, it’s a recipe you’ll return to again and again.