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High Protein Crispy Garlic Chicken Fried Rice Recipe

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3.9 from 53 reviews

This high protein crispy garlic chicken fried rice is a savory, comforting dish that combines tender, crispy chicken breast with fragrant garlic, fluffy day-old rice, and colorful vegetables. Perfect for a satisfying family dinner or post-workout meal, it balances indulgence and nutrition with a deliciously crispy texture and rich soy-based flavors.

  • Total Time: 25 minutes
  • Yield: 4 servings

Ingredients

Main 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

For Chicken Coating

  • 1 tsp cornstarch
  • 1 tbsp water (for cornstarch slurry)

Instructions

  1. Prep the chicken: Toss the chicken pieces with the cornstarch, ensuring they’re evenly coated. This step is key to creating that crispy texture when pan-fried.
  2. Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until golden and crispy, about 5–7 minutes. Remove the chicken and set aside.
  3. Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds, just until fragrant — be careful not to let it burn.
  4. Scramble the eggs: Push the garlic to the side and pour in the beaten eggs. Stir gently until they just set into soft curds.
  5. Stir-fry everything: Add the cooked rice, peas, carrots, and green onions. Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes, breaking up any rice clumps and letting the flavors mingle.
  6. Bring back the chicken: Finally, add the crispy chicken back into the pan. Give everything a good toss, ensuring the chicken stays crunchy but coated in the savory goodness.
  7. Finish and serve: Sprinkle with black pepper, adjust seasoning if needed, and serve hot.

Notes

  • Use day-old rice for best texture and to avoid sogginess.
  • Oyster sauce is optional but adds depth; omit for a lighter dish.
  • Adjust soy sauce quantity according to your salt preference.
  • Make sure not to burn the garlic as it will turn bitter.
  • Chicken can be substituted with tofu for a vegetarian option.
  • Leftovers can be refrigerated for up to 3 days and reheated.
  • Author: Daisy
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Main Course
  • Method: Frying
  • Cuisine: Asian
  • Diet: Low Fat

Find it online: https://dishiary.com/high-protein-crispy-garlic-chicken-fried-rice-recipe/