Description
This Ultimate High Protein Chicken Fried Rice with crispy garlic is the perfect satisfying meal that’s packed with protein and bursting with flavor. Ready in just 30 minutes, it’s ideal for busy weeknights or meal prep.
Ingredients
Scale
For the Crispy Chicken:
- 1 pound (450g) boneless, skinless chicken breasts, cut into small cubes
- 2 tablespoons soy sauce (low-sodium option available)
- 1 tablespoon cornstarch
- 1 teaspoon garlic powder
- ½ teaspoon black pepper
- 2 tablespoons vegetable oil for frying
For the Garlic Infusion:
- 8–10 garlic cloves, finely minced (about 3 tablespoons)
- 2 tablespoons vegetable oil
- ½ teaspoon red pepper flakes (optional for heat)
For the Fried Rice:
- 3 cups cooked and cooled rice (preferably day-old)
- 2 tablespoons sesame oil
- 1 medium onion, finely diced
- 2 carrots, diced into small cubes
- 1 cup frozen peas
- 3 eggs, lightly beaten
- 3 tablespoons soy sauce
- 1 tablespoon oyster sauce (optional but recommended)
- 1 teaspoon white pepper
- 4 green onions, thinly sliced
Optional Garnishes:
- Extra sliced green onions
- Sesame seeds
- Crispy fried garlic (store-bought or homemade)
- Sriracha or chili oil for serving
Instructions
Step 1: Prepare the Crispy Chicken
- In a medium bowl, combine diced chicken, soy sauce, cornstarch, garlic powder, and black pepper.
- Mix well to ensure each piece is evenly coated.
- Let marinate for at least 10 minutes (or up to 30 minutes if time allows).
- Heat 2 tablespoons of vegetable oil in a large wok or skillet over medium-high heat.
- Add the marinated chicken in a single layer, being careful not to overcrowd the pan (work in batches if necessary).
- Cook for 3-4 minutes without stirring to develop a crispy exterior.
- Flip and cook for another 2-3 minutes until golden brown and cooked through.
- Remove chicken to a plate lined with paper towels and set aside.
Step 2: Create the Garlic Infusion
- In the same wok, add 2 tablespoons of vegetable oil over medium heat.
- Add the minced garlic and red pepper flakes (if using).
- Cook for 1-2 minutes, stirring constantly until the garlic turns golden brown and fragrant.
- Watch carefully to prevent burning – properly crispy garlic should be golden, not dark brown.
- Remove about half of the garlic with a slotted spoon and set aside for garnish.
Step 3: Prepare the Vegetable Base
- Increase heat to medium-high and add diced onions to the garlic-infused oil.
- Sauté for 2 minutes until onions begin to soften.
- Add diced carrots and cook for another 3 minutes until slightly tender.
- Add frozen peas and stir for 1 minute to combine.
- Push vegetables to the side of the wok, creating a clear space in the center.
Step 4: Add the Eggs
- Pour the beaten eggs into the cleared center of the wok.
- Allow to set slightly for 30 seconds, then scramble gently.
- Once eggs are about 80% cooked but still slightly runny, mix them with the vegetables.
Step 5: Combine Everything
- Add the cooked rice to the wok, breaking up any clumps with your spatula.
- Drizzle sesame oil over the rice and stir-fry for 2-3 minutes until the rice is heated through.
- Add soy sauce and oyster sauce (if using), tossing continuously to coat every grain.
- Return the crispy chicken to the wok and mix well.
- Sprinkle white pepper and toss for another minute to ensure everything is hot.
- Fold in sliced green onions, reserving some for garnish.
Step 6: Serve
- Transfer to serving plates or a large platter.
- Garnish with reserved crispy garlic, remaining green onions, and sesame seeds if desired.
- Serve hot with additional soy sauce or hot sauce on the side.
Notes
Pro Tips:
- Use cold, day-old rice for best texture. Freshly cooked rice contains too much moisture and will become mushy.
- Don’t skimp on the garlic – the crispy garlic is what sets this recipe apart.
- Pat chicken dry before marinating for a crispier exterior.
- Cook in batches if necessary to avoid overcrowding the pan.
- Prep all ingredients before starting as stir-frying moves quickly.
Storage: Store leftovers in an airtight container for up to 4 days in the refrigerator. Can be frozen for up to 3 months.
Reheating: For best results, reheat in a skillet with a splash of water or broth. Microwave works too – cover with a damp paper towel.
- Prep Time: 15
- Cook Time: 15
- Category: Main Dish
- Method: Stir Fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 475
- Sugar: 3
- Sodium: 680
- Fat: 18
- Saturated Fat: 3
- Unsaturated Fat: 15
- Trans Fat: 0
- Carbohydrates: 45
- Fiber: 4
- Protein: 32
- Cholesterol: 185
Keywords: high protein chicken fried rice, crispy garlic fried rice, protein-rich meal, healthy fried rice, chicken fried rice, quick dinner recipe