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High Protein Crispy Garlic Chicken Fried Rice

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Craving a flavorful, satisfying, and healthy meal? Look no further than this High Protein Crispy Garlic Chicken Fried Rice! Packed with lean chicken, a medley of veggies, and a crispy finish, this dish is perfect for a weeknight dinner or meal prep. The garlicky, savory flavors combined with the high protein content will keep you full and fueled throughout the day. It’s a fun twist on the classic fried rice that’s lighter and more nutritious, while still delivering all the comfort food goodness you love.

  • Total Time: 30 minutes
  • Yield: 4 servings

Ingredients

Scale
  • 2 chicken breasts, diced
  • 2 cups cooked rice (preferably day-old)
  • 2 tablespoons sesame oil or vegetable oil
  • 4 cloves garlic, minced
  • 1 small onion, diced
  • 1 cup mixed vegetables (peas, carrots, corn)
  • 2 eggs, lightly beaten
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon oyster sauce (optional)
  • 1 teaspoon grated ginger (optional)
  • 1 tablespoon rice vinegar
  • Salt and pepper, to taste
  • 2 tablespoons chopped green onions (for garnish)
  • 1 tablespoon sesame seeds (optional, for garnish)

Instructions

  1. Season the diced chicken with salt and pepper. Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Cook chicken for 7–8 minutes until golden and crispy. Remove and set aside.
  2. Add remaining oil to the pan. Sauté garlic and onion for 1–2 minutes until fragrant.
  3. Add mixed vegetables and cook for 3–4 minutes until tender.
  4. Add cooked rice, breaking up clumps. Stir-fry for 5–7 minutes until slightly crispy.
  5. Push rice to one side, pour in eggs, scramble until set, then mix into rice.
  6. Return chicken to pan. Add soy sauce, oyster sauce (if using), rice vinegar, and ginger. Stir well and season to taste.
  7. Garnish with green onions and sesame seeds. Serve immediately.

Notes

  • Add chili flakes or fresh chili for extra heat.
  • Swap vegetables with bell peppers, mushrooms, or broccoli.
  • Use quinoa or cauliflower rice for a low-carb option.
  • Add edamame or tofu to boost protein further.
  • Author: lily
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dinner
  • Method: Stir-Fry
  • Cuisine: Asian-Inspired