High Protein Crispy Garlic Chicken Fried Rice
Packed with tender chicken, crispy garlic, and savory flavor, this protein-rich fried rice is a fast, filling meal you’ll crave again and again.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings
- Category: Main Course / Meal Prep
- Method: Stir-fry
- Cuisine: Asian-Inspired / American Fusion
Ingredients
1 lb boneless, skinless chicken breast or thighs, diced
2 tbsp cornstarch
1/2 tsp salt
1/2 tsp black pepper
1–2 tbsp olive oil or avocado oil
4 cloves garlic, minced
3 cups cooked and chilled brown or jasmine rice
2 eggs, lightly beaten
1 cup frozen mixed vegetables (peas, carrots, corn)
2 tbsp low-sodium soy sauce or tamari
1 tbsp oyster sauce or hoisin sauce (optional for depth)
1 tsp sesame oil (optional for finish)
2 green onions, sliced
Instructions
Toss diced chicken with cornstarch, salt, and pepper until evenly coated.
Heat oil in a large skillet or wok over medium-high heat. Add chicken and cook until golden and crispy, about 6–8 minutes. Remove and set aside.
In the same pan, add minced garlic and sauté until fragrant (about 30 seconds).
Push garlic to the side and scramble eggs in the pan.
Add rice and vegetables; stir-fry until heated through and evenly combined.
Return chicken to the pan. Add soy sauce and oyster/hoisin sauce, and stir well.
Drizzle with sesame oil and top with sliced green onions. Serve hot.
Notes
For extra crispiness, air-fry or bake the chicken with a light spray of oil.
Use cauliflower rice or quinoa for a lower-carb alternative.
Add chili flakes or sriracha for heat.
Meal prep-friendly: stores well for 3–4 days in the fridge.
Use egg whites only or add edamame to boost protein further.
