High Protein Crispy Garlic Chicken Fried Rice

Introduction

If you want a meal that packs bold flavor, delivers satisfying crunch, and is rich in protein—all in under 30 minutes—this High Protein Crispy Garlic Chicken Fried Rice is the recipe for you. With heaps of golden garlic, tender chicken, and perfect rice, it’s a wholesome dish designed to keep you energized throughout the day. Whether you’re meal-prepping for a busy week or looking for a nourishing crowd-pleaser, this elevated fried rice has got you covered.

Why This High Protein Crispy Garlic Chicken Fried Rice is a Standout

What sets this recipe apart? First, seared chicken gets tossed with aromatic garlic and just enough crispy edges to keep every bite interesting. Then, protein-rich additions like eggs and extra-lean chicken breast ensure you stay fuller longer. The real star is the garlicky crunch—light, irresistible, and perfectly balanced with fluffy rice and colorful veggies.

Essential Prep: Ingredients Chopped to Perfection

Efficient and uniform chopping is key for great fried rice. Using a Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper will save you time and ensure perfectly diced carrots, onions, and other garnishes—no more uneven bites! Prep all your components before you start cooking so everything comes together fast in the pan.

Crisping That Chicken to Juicy Perfection

Start with lean chicken breast. Slice it thinly against the grain, then toss with a bit of cornstarch, salt, and pepper for unparalleled crispiness. Use a SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch for even heat distribution and superb browning without sticking. For ultra-easy garlic slicing, a sharp knife and a sturdy Bamboo Cutting Boards for Kitchen, Set of 3 make prep swift and safe.

Perfect Rice Every Time—and Zero Sticking

Use day-old cooked jasmine or basmati rice for the best texture. If you’re using freshly cooked rice, chill it briefly for the right dryness. When stir-frying, a dash of oil from your TrendPlain 16oz/470ml Olive Oil Sprayer for Cooking, Black ensures all grains separate beautifully, preventing clumps and sticking.

Serving and Add-Ons to Keep It Fresh

Pile up your fried rice and top with crispy garlic, fresh herbs, or a sprinkle of sesame seeds. Want lunch on-the-go? This dish stays fresh (and crispy) when packed in a Bentgo Salad Container – 54 oz Bowl, Khaki Green. Pair with a side of quick-pickled veggies or enjoy solo for a complete high-protein meal.

Nutritional Information and Serving Size

One hearty serving (out of 4) contains approximately 38g protein, 52g carbohydrates, and 11g fat—around 420 calories. It’s the ideal balanced meal for fueling workouts, staying satisfied between meals, and meeting your protein goals without fuss.

High Protein Crispy Garlic Chicken Fried Rice (Recap)

This recipe combines garlicky, crispy chicken with perfectly cooked fried rice and vibrant vegetables for a crave-worthy, high-protein dish. Easy to prep, simple to customize, and reliably crowd-pleasing, this fried rice is ready to elevate your weeknight dinner routine.

Instructions

1. In a bowl, toss the sliced chicken with cornstarch, salt, and black pepper until evenly coated. Set aside.
2. Prep all vegetables and aromatics using your Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper for quick, even dicing.
3. Heat ½ tablespoon sesame oil in a SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch over medium-high. Add chicken and cook until golden, crispy, and cooked through (about 5–6 minutes). Remove chicken and set aside.
4. Reduce heat to medium. Add garlic slices to the pan with a splash more oil. Fry until just golden brown and crispy (about 1 minute), then quickly remove with a slotted spoon and set aside.
5. Add another dash of oil, then stir-fry onion, carrots, and peas until tender (about 3 minutes).
6. Push vegetables to the side, pour in beaten eggs, and scramble until just set. Mix eggs and veggies together.
7. Add in the rice, breaking up any clumps. Use a Farberware Professional Heat Resistant Nylon Meat and Potato Masher, Black for easy fluffing and separating of grains.
8. Return chicken to the pan. Add soy sauce and oyster sauce (if using), tossing to coat everything evenly.
9. Stir in half the crispy garlic and sliced green onions. Remove from heat.
10. Serve immediately, topped with remaining crispy garlic, extra green onions, sesame seeds, and cilantro.

Cook and Prep Times

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

This High Protein Crispy Garlic Chicken Fried Rice is sure to become a favorite—delivering maximum flavor, healthy protein content, and unbeatable texture with every bite!