Looking for a fast, healthy meal that doesn’t compromise on taste? This High Protein Crispy Garlic Chicken Fried Rice is your new go-to. Loaded with lean chicken breast, aromatic garlic, and fiber-rich veggies—all tossed in a savory, sesame-infused sauce—it’s a protein-packed meal ready in under 30 minutes.
Whether you’re meal-prepping or feeding the family, this dish delivers bold flavor and clean nutrition in one skillet.
✅ Why You’ll Love This Dish
- 🔥 Crispy, golden garlic chicken without deep-frying
- 💪 25g of protein per serving
- ⏱ Ready in under 30 minutes
- 🍚 Great use for leftover rice
- 🥗 Packed with vegetables and flavor
- 💼 Perfect for meal prep or weeknight dinners
🥗 Ingredients & Nutritional Facts
| Ingredient | Quantity | Notes |
|---|---|---|
| Cooked brown rice | 2 cups | Day-old rice preferred |
| Chicken breast | 1 lb | Boneless, skinless |
| Eggs | 2 | Scrambled separately |
| Garlic | 4 cloves | Fresh, finely minced |
| Ginger | 1 tsp | Fresh grated or paste |
| Frozen peas/carrots | 1 cup | Thawed |
| Green onions | 1/2 cup | Chopped |
| Soy sauce | 2 tbsp | Or coconut aminos for gluten-free |
| Sesame oil | 1 tbsp | Adds authentic flavor |
| Cornstarch | 2 tbsp | For crispy chicken coating |
| Oil for frying | As needed | Use neutral oil (canola or avocado) |
Nutrition (Per Serving):
Calories: 350 kcal | Protein: 25g | Carbs: 38g | Fat: 10g | Fiber: 4g
🔥 The Secret to Crispy Chicken
Achieving that irresistible crunch without deep-frying is all about:
- Coating chicken in cornstarch or rice flour
- Cooking over medium-high heat
- Not overcrowding the pan (this is crucial!)
Pro Tip: Marinate chicken with soy sauce, garlic, and a bit of ginger for 10–15 minutes before frying. It locks in flavor and moisture.
🧄 Garlic Magic: Deep Flavor Infusion
Garlic isn’t just an ingredient here—it’s the flavor backbone.
- Sauté garlic at the start of cooking to infuse oil
- Add a second layer of minced garlic just before finishing the rice
- Use fresh garlic only—jarred garlic doesn’t deliver the same aromatic depth
“The aroma of garlic sizzling in sesame oil is what makes this dish unforgettable.”
👨🍳 How to Make It: Step-by-Step
🔪 Step 1: Prep the Chicken
- Dice chicken breast into bite-sized pieces
- Toss with 1 tbsp soy sauce, 1 minced garlic clove, ginger, and cornstarch
- Let it sit while you prep other ingredients
🍳 Step 2: Cook the Chicken
- Heat oil in a large skillet or wok
- Fry chicken in batches until golden and crispy (4–5 mins per batch)
- Remove and set aside
🍲 Step 3: Scramble Eggs
- In same pan, add a little oil
- Scramble the eggs quickly and push them aside
🥕 Step 4: Sauté Veggies and Garlic
- Add peas, carrots, and garlic
- Stir-fry 2–3 minutes until softened and aromatic
🍚 Step 5: Add Rice and Sauce
- Add rice and break it up in the pan
- Pour in soy sauce, sesame oil, and remaining minced garlic
- Toss everything to combine
🍗 Step 6: Finish with Chicken
- Return crispy chicken to the pan
- Add green onions and toss gently
- Serve hot, garnished with sesame seeds or chili oil
🧊 Meal Prep, Variations & Substitutions
🧠 Make-Ahead Tips
- Use leftover rice or cook rice the night before
- Dice and marinate chicken up to 24 hours ahead
- Store in containers for up to 4 days in the fridge
🌀 Freezer Tips
- Freeze in portions, thaw overnight, and reheat in skillet
🔄 Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Chicken | Tofu | For a vegetarian version |
| Soy Sauce | Coconut Aminos | Gluten-free and lower sodium |
| Brown Rice | Cauliflower Rice | Low-carb option |
| Veggies | Bell peppers | Adds color and crunch |
🍽 Serving Suggestions
- Garnishes: Sesame seeds, green onions, or sriracha
- Sides:
- Cucumber vinegar salad
- Steamed bok choy
- Kimchi
- Egg drop soup
For a full Asian-inspired meal, serve with a side of miso soup and green tea.
❓ FAQs
What makes this fried rice high protein?
It uses lean chicken breast and eggs, giving each serving a boost of 25g protein.
Can I use white rice instead of brown rice?
Yes, but brown rice adds fiber and a lower glycemic load.
Can I air-fry the chicken instead?
Absolutely! Coat chicken lightly and air fry at 400°F (200°C) for 10–12 minutes, flipping halfway.
Is this recipe gluten-free?
Use coconut aminos and gluten-free cornstarch to make it fully gluten-free.
Can I add other vegetables?
Yes! Bell peppers, mushrooms, or baby corn work beautifully.
✅ Conclusion
This High Protein Crispy Garlic Chicken Fried Rice checks every box—crunchy, savory, nutritious, and quick. It’s perfect for weeknight meals, lunch prep, or feeding a crowd. With simple ingredients and bold flavor, this dish transforms everyday pantry staples into something truly spectacular.
By prepping ahead and using smart substitutions, you can make this dish work for nearly any diet. It’s comfort food you can feel great about.
👉 Make it once, and it’ll become a go-to favorite in your kitchen.