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High protein crispy garlic chicken fried rice served in a white bowl with chopsticks and green onions

High Protein Crispy Garlic Chicken Fried Rice

Quick and satisfying fried rice with crispy chicken, fragrant garlic, and 38g protein per serving. Perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: Asian, Chinese
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups cooked jasmine or basmati rice preferably day-old, stored uncovered in fridge
  • 1 lb boneless, skinless chicken breast cut into 1-inch pieces
  • 4 cloves garlic minced
  • 2 tablespoons olive oil or sesame oil
  • 1 cup frozen peas and carrots thawed
  • 3 green onions sliced
  • 2 large eggs lightly beaten
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon oyster sauce optional but recommended
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon cornstarch for chicken coating

Equipment

  • Large 12-inch skillet or wok
  • Spatula or wooden spoon
  • Mixing bowl

Method
 

  1. Toss the chicken pieces with cornstarch until evenly coated. This creates the crispy texture when pan-fried. Let sit for 1 minute.
  2. Heat 1 tablespoon of oil in a large 12-inch skillet or wok over medium-high heat until shimmering. Add the chicken in a single layer and cook undisturbed for 3 to 4 minutes, then flip and cook another 3 to 4 minutes until golden and crispy. Internal temperature should reach 165°F. Remove and set aside.
  3. In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds until fragrant and lightly golden. Be careful not to let it burn.
  4. Push the garlic to the side and pour in the beaten eggs. Scramble gently until they form soft, fluffy curds, about 1 to 2 minutes.
  5. Add the cooked rice, breaking up clumps with your spatula. Stir-fry for 2 to 3 minutes, then add the peas, carrots, and green onions. Drizzle in the soy sauce and oyster sauce. Toss everything together until the rice is evenly coated and heated through.
  6. Add the crispy chicken back into the pan. Give everything a final gentle toss, ensuring the chicken stays crunchy. Sprinkle with black pepper, adjust seasoning if needed, and serve hot immediately.

Notes

Use day-old rice stored uncovered in the fridge for the best texture. Fresh rice can turn mushy. Don't crowd the pan when cooking chicken to ensure it crisps properly. Cut chicken into 1-inch pieces for even cooking. Customize with your favorite vegetables like bell peppers, corn, or snap peas. Add sriracha or red pepper flakes for heat. For gluten-free, use tamari instead of soy sauce.