High Protein Crispy Garlic Chicken Fried Rice

Why You’ll Love This Recipe

I love this recipe because it brings together all the flavors of takeout fried rice but in a much healthier, protein-packed form. The crispy chicken adds amazing texture, and the garlic gives it a bold, savory kick. It’s easy to customize, fast to cook, and balanced with protein, carbs, and veggies in every bite.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Chicken breast or thighs (cut into small pieces)

• Cooked jasmine or brown rice (preferably day-old)

• Eggs

• Garlic (minced)

• Soy sauce (low sodium)

• Sesame oil

• Olive oil or avocado oil

• Frozen peas and carrots (or any mixed vegetables)

• Green onions (sliced)

• Salt and black pepper

• Optional: chili flakes or sriracha for heat

directions

1. I start by seasoning the chicken pieces with salt, pepper, and a little soy sauce.

2. I heat oil in a large skillet or wok over medium-high heat. Once hot, I add the chicken and cook until golden and crispy on the edges—about 6–8 minutes. I remove it from the pan and set it aside.

3. In the same pan, I add a bit more oil and sauté the minced garlic until fragrant, about 30 seconds.

4. I push the garlic to the side and crack in the eggs, scrambling them quickly until just set.

5. I add the cooked rice to the pan, breaking up any clumps, and stir everything together.

6. I toss in the mixed vegetables and cooked chicken, then pour in the soy sauce and sesame oil, stirring well to combine and heat everything through.

7. I finish with green onions and optional chili flakes for extra flavor.

Servings and timing

This recipe serves 4 and comes together in about 30 minutes, including prep and cooking. It’s a great one-pan meal that’s filling and satisfying without taking much time.

Variations

I sometimes add extra egg whites to boost the protein even more. For a different twist, I use cauliflower rice or quinoa as a base. Swapping chicken for shrimp, tofu, or lean turkey also works great. When I want more veggies, I add chopped spinach, bell peppers, or broccoli right before the rice.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I warm it in a skillet with a splash of water or in the microwave. It also freezes well—I portion it into containers and freeze for up to a month.

FAQs

Can I use freshly cooked rice?

Day-old rice is best because it’s drier and less sticky, which gives better texture. If I use fresh rice, I cool it down and let it dry out for a bit before frying.

How do I make the chicken extra crispy?

I cook it in a single layer without stirring too often. A hot pan and a bit of oil help create that golden, crispy crust on the chicken.

Is this recipe gluten-free?

It can be. I use tamari or a gluten-free soy sauce and make sure all ingredients are labeled gluten-free.

How much protein is in one serving?

Each serving typically has 30–40 grams of protein, depending on the amount of chicken and eggs I use.

Can I make this spicy?

Absolutely. I add chili flakes, sriracha, or even diced jalapeños if I want a kick.

Conclusion

High protein crispy garlic chicken fried rice is one of my favorite meals when I want something quick, comforting, and nourishing. It’s easy to make, full of flavor, and keeps me full for hours. Whether I’m cooking for a weeknight dinner or prepping meals ahead, this recipe always hits the spot.