There’s something magical about the sizzle of fried rice in a hot pan—the smell of garlic hitting the oil, the comforting sound of rice being stirred into savory perfection. Fried rice is one of those dishes that brings everyone to the kitchen, peeking over your shoulder to see what’s cooking. For me, it brings back memories of late-night dinners at home after long school days, when Mom would quickly whip up leftover rice with whatever was in the fridge. It was always simple, always satisfying—and always made with love.

This high-protein crispy garlic chicken fried rice is a grown-up version of that nostalgic dish, and it’s exactly what you need when you’re craving something hearty, flavorful, and fast. It takes all the goodness of the classic version and packs it with lean protein, crispy golden chicken, and an extra dose of garlicky goodness. Whether you’re meal prepping for the week or whipping up a quick dinner for the family, this dish hits the spot every single time.

Plus, it’s a recipe that adapts beautifully to your lifestyle. Want it spicy? Add a chili crunch. Watching carbs? Use cauliflower rice. Trying to up your protein? Toss in some extra egg or lean beef sausage. It’s flexible, unfussy, and endlessly delicious.

Why You’ll Love This Recipe:

• High in Protein – Perfect for fueling your body post-workout or keeping you full through busy afternoons.
• Quick and Easy – Comes together in under 30 minutes.
• Budget-Friendly – Uses simple ingredients you probably already have on hand.
• Customizable – Swap the veggies, adjust the seasonings, or use your favorite protein.
• Crispy Chicken Magic – The crispy garlic chicken adds texture and flavor that makes this more than just another fried rice.

INGREDIENTS YOU’LL NEED:

• 2 cups cooked rice (preferably day-old)
• 2 chicken breasts, diced
• 1 tablespoon cornstarch
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 6 garlic cloves, thinly sliced
• 2 eggs, beaten
• ½ cup chopped green onions
• 1 cup mixed vegetables (like carrots, peas, corn)
• 1 tablespoon oyster sauce
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt to taste

HOW TO MAKE HIGH PROTEIN CRISPY GARLIC CHICKEN FRIED RICE:

STEP-BY-STEP INSTRUCTIONS:

STEP 1: Marinate and Coat the Chicken

Start by tossing your diced chicken breast in soy sauce, cornstarch, and a sprinkle of garlic powder. This simple combo gives it that satisfying crispy edge when pan-fried. Let it sit while you prep everything else—trust me, the few extra minutes make a big difference.

STEP 2: Get the Garlic Crispy (but not burnt!)

In a large skillet or wok, heat olive oil over medium-low heat. Add your thinly sliced garlic and fry it gently until golden brown and crispy. This step fills your kitchen with the most amazing aroma. Once crispy, remove the garlic and set it aside on a paper towel. You’ll sprinkle it on top at the end like garlic confetti—so good.

STEP 3: Cook the Chicken

Using the same pan (with a bit more oil if needed), increase the heat to medium-high and add the marinated chicken. Spread it out so it sears evenly. Let it get golden and crispy on the edges—don’t rush this step! Once fully cooked, remove the chicken and set it aside.

STEP 4: Scramble the Eggs

In that same pan (again, less dishes = win), pour in your beaten eggs and scramble until just cooked. Push them to the side of the pan or remove temporarily.

STEP 5: Stir-Fry the Veggies and Rice

Add your mixed veggies to the pan and stir-fry for 2–3 minutes until slightly softened. Then add the rice, breaking up any clumps with your spatula. Let it sit for a bit before stirring so it gets those delicious crispy bits at the bottom.

STEP 6: Season and Combine

Add the oyster sauce, sesame oil, garlic powder, onion powder, black pepper, and salt to taste. Stir everything together, then fold in the cooked chicken and scrambled eggs. Finish with chopped green onions and a final toss.

STEP 7: Serve and Sprinkle

Serve hot, topped with the crispy garlic you saved earlier. That final sprinkle is what really makes this dish sing.

HELPFUL TIPS:

• Use Day-Old Rice: Fresh rice tends to be too moist and sticky. Leftover rice gives you that signature fried rice texture.
• Slice Garlic Evenly: Thinner slices crisp up better and evenly, giving you golden, crunchy bites instead of burnt bits.
• Don’t Overcrowd the Pan: Give your chicken room to crisp. Overcrowding can lead to steaming instead of searing.
• Mix It Up: Swap in beef sausage or turkey ham for an extra protein boost. Or add tofu for a meatless version.

DETAILS:

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Stir-Fry
• Cuisine: Asian-inspired
• Diet: High-Protein

NOTES:

If you’re planning to make this as meal prep, divide it into containers and keep the crispy garlic separate until just before serving. It stays crunchy longer that way!

NUTRITIONAL INFORMATION: (approximate per serving)

• Calories: 420
• Protein: 36g
• Carbs: 35g
• Fat: 18g
• Fiber: 3g
• Sugar: 3g

FREQUENTLY ASKED QUESTIONS:

Can I use cauliflower rice instead of regular rice?
Yes! Just sauté the cauliflower rice for a few minutes to remove excess moisture. It’s a great low-carb alternative.

What vegetables work best?
Frozen mixed veggies are super convenient, but fresh diced carrots, bell peppers, broccoli, or even spinach work wonderfully too.

Can I make it ahead?
Definitely! It reheats well in a skillet or microwave. Just hold off on adding the crispy garlic until serving.

STORAGE INSTRUCTIONS:

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Let it cool completely, then freeze for up to 2 months. Thaw overnight in the fridge before reheating.
• Reheat: Warm in a skillet with a splash of oil or in the microwave until heated through.

Related Recipes

If you liked this recipe, you’ll definitely enjoy these other cheesy delights:

• Spicy Basil Chicken (Pad Krapow Gai)
• Sweet and Spicy Honey Pepper Chicken
• Easy Chicken Kiev
• Honey Sriracha Chicken

CONCLUSION

High protein crispy garlic chicken fried rice is more than just a quick dinner—it’s comfort food with a bit of a glow-up. Whether you’re feeding your family, meal prepping for the week, or just need something satisfying after a long day, this dish will quickly become a go-to favorite. It’s easy, flavorful, and packed with everything your body needs to feel full and energized.

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