High Protein Crispy Garlic Chicken Fried Rice turns leftover rice into a restaurant-quality dinner loaded with tender chicken and vegetables. I started making this on Thursday nights when I realized our fridge always had leftover rice from earlier in the week.
Table of Contents
Ingredients for High Protein Crispy Garlic Chicken Fried Rice
Getting your ingredients ready before you start cooking makes this recipe come together smoothly. I always keep day-old rice in my fridge specifically for fried rice nights because it creates that perfect texture you get at restaurants.
For the Chicken:
- 2 boneless skinless chicken breasts (cut into 1-inch cubes)
- 2 tablespoons olive oil
- 3 cloves garlic (minced) – I recommend using fresh garlic instead of jarred for maximum flavor
- 1 tablespoon soy sauce
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
For the Fried Rice:
- 3 cups cooked rice (cold, refrigerated 12-24 hours works best) – In my experience, day-old rice is the secret to avoiding mushy fried rice
- 1 tablespoon olive oil
- 1/2 onion (diced)
- 1 cup mixed vegetables (carrots, peas, corn) – I usually keep a bag of frozen mixed vegetables for quick weeknight meals
- 2 eggs (lightly beaten)
- 3 cloves garlic (minced)
- 2 tablespoons soy sauce – My preference is low-sodium soy sauce so I can control the salt level
- 1 tablespoon sesame oil
- 1/4 teaspoon crushed red pepper flakes (optional)
For Garnish:
- Green onions (sliced)
- Sesame seeds – Pro tip: toasting these for 2 minutes in a dry pan adds nutty flavor
Step-by-Step Instructions
I recommend using a large wok instead of a regular skillet for this recipe because the high, sloped sides make tossing everything together much easier without food flying everywhere.
Step 1: Heat 1 tablespoon of olive oil in your large wok or skillet over medium-high heat. Add the chicken cubes in a single layer and let them cook undisturbed for 3 minutes to develop that golden crust. Then stir and continue cooking for another 3-5 minutes until all sides are crispy and the chicken reaches 165°F internally. Add the minced garlic, soy sauce, salt, and pepper, then cook for 1-2 minutes while stirring constantly so the garlic doesn’t burn. You’ll know it’s ready when your kitchen smells incredible. Remove the chicken to a plate and set it aside.
Step 2: In the same wok, add another tablespoon of olive oil. Toss in your diced onion and mixed vegetables. Stir-fry for 4-5 minutes until the onion turns translucent and the vegetables are tender-crisp, not mushy.
Step 3: Push the vegetables to one side of the wok. Pour your beaten eggs into the empty space and let them sit for about 30 seconds before scrambling. Continue scrambling for another 1-2 minutes until the eggs are fully cooked with no wet spots remaining. Mix the eggs together with the vegetables.
Step 4: Add the cold rice to the wok and use your spatula to break it into individual grains, pressing down to separate any clumps. This step is important for getting that signature fried rice texture. Stir-fry for 3-4 minutes, letting the rice sit undisturbed for 30-second intervals to develop crispy bits on the bottom.
Step 5: Return the cooked chicken to the wok along with the soy sauce and red pepper flakes if you’re using them. Drizzle the sesame oil over everything (never pour it directly on the hot pan surface or it can burn). Stir and cook for another 2 minutes so all those savory flavors blend together perfectly.
Step 6: Remove from heat and serve your High Protein Crispy Garlic Chicken Fried Rice hot, topped with sliced green onions and a sprinkle of sesame seeds for that restaurant-style finish.
Perfect Pairings for Your Fried Rice
This protein-packed fried rice pairs beautifully with lighter sides that add freshness and balance to your meal.
Cucumber Salad: A cool, crisp cucumber salad with rice vinegar dressing cuts through the richness of the fried rice while adding refreshing crunch. The tangy vinegar complements the savory soy sauce perfectly without competing for attention on your palate.
Chicken with Mixed Vegetable Stir Fry: Double down on the Asian-inspired flavors with this colorful stir fry. The combination creates a complete takeout-style meal at home that satisfies those restaurant cravings.
Miso Soup: A warm bowl of miso soup served alongside creates a complete Asian-inspired dinner experience. The light, brothy soup provides comforting liquid that balances out the hearty texture of the fried rice and chicken.
Street Corn Chicken Rice Bowl: For variety, serve this fried rice alongside this Mexican-fusion bowl. The sweet corn and lime flavors create an interesting contrast to the garlic and soy sauce.
Spring Rolls with Peanut Sauce: Fresh spring rolls add a light, crunchy element with vibrant vegetables wrapped in delicate rice paper. The creamy peanut sauce brings richness without making the meal feel heavy.
Asian Slaw: Tangy Asian slaw with cabbage, carrots, and sesame dressing brings bright acidity that enhances every bite of the savory fried rice. The crunchy texture keeps each forkful interesting.
Keeping Your Fried Rice Fresh
Store any leftover High Protein Crispy Garlic Chicken Fried Rice in an airtight container in the refrigerator for up to 5 days. The chicken stays tender and the flavors blend together even more as it sits, making leftovers taste just as good as the first serving.
For reheating, I recommend using a skillet over medium heat with a tablespoon of water or chicken broth to restore moisture. Stir frequently for 4-5 minutes until heated through. You can also microwave individual portions in 1-minute intervals, stirring between each heating to ensure even warming throughout. Add a damp paper towel over the top to prevent drying.
Pro tip: This dish works wonderfully for meal prep. Pack it into individual containers on Sunday and you’ll have ready-made lunches that reheat beautifully all week long. Try topping reheated portions with a fried egg or extra green onions to freshen up the presentation and add even more protein.
FAQs
Can I use brown rice instead of white rice?
Absolutely! Brown rice works great and adds extra fiber and nutrients. Just make sure it’s cold and cooked beforehand for the best texture. Brown rice may need an extra minute of stir-frying to crisp up properly.
Why does my fried rice turn out mushy?
Using freshly cooked warm rice causes mushiness because of excess moisture. Always use day-old cold rice straight from the fridge, as the dried-out texture creates that signature crispy fried rice consistency you’re after.
Can I meal prep this recipe?
Yes! This High Protein Crispy Garlic Chicken Fried Rice is perfect for meal prep. It stores well for up to 5 days and reheats beautifully in the microwave or on the stovetop, making it ideal for weekday lunches or quick dinners.
High Protein Crispy Garlic Chicken Fried Rice
Ingredients
Equipment
Method
- Heat 1 tablespoon of olive oil in your large wok or skillet over medium-high heat. Add the chicken cubes in a single layer and let them cook undisturbed for 3 minutes to develop that golden crust. Then stir and continue cooking for another 3-5 minutes until all sides are crispy and the chicken reaches 165°F internally. Add the minced garlic, soy sauce, salt, and pepper, then cook for 1-2 minutes while stirring constantly so the garlic doesn’t burn. Remove the chicken to a plate and set it aside.
- In the same wok, add another tablespoon of olive oil. Toss in your diced onion and mixed vegetables. Stir-fry for 4-5 minutes until the onion turns translucent and the vegetables are tender-crisp.
- Push the vegetables to one side of the wok. Pour your beaten eggs into the empty space and let them sit for about 30 seconds before scrambling. Continue scrambling for another 1-2 minutes until the eggs are fully cooked with no wet spots remaining. Mix the eggs together with the vegetables.
- Add the cold rice to the wok and use your spatula to break it into individual grains, pressing down to separate any clumps. Stir-fry for 3-4 minutes, letting the rice sit undisturbed for 30-second intervals to develop crispy bits on the bottom.
- Return the cooked chicken to the wok along with the soy sauce and red pepper flakes if you’re using them. Drizzle the sesame oil over everything. Stir and cook for another 2 minutes so all those savory flavors blend together perfectly.
- Remove from heat and serve hot, topped with sliced green onions and a sprinkle of sesame seeds.
Notes
