High Protein Crispy Garlic Chicken Fried Recipe

If you are craving a dish that balances incredible flavor with muscle-friendly nutrition, you have to try this High Protein Crispy Garlic Chicken Fried rice recipe. It’s a delightful combination of tender, crispy chicken bites coated in garlic-infused goodness, all tossed with fragrant jasmine rice, vibrant veggies, and just the right amount of savory sauces. This dish brings together the perfect texture contrast with a savory punch that hits all the right spots on your taste buds. Whether you’re meal prepping or simply want a satisfying dinner, this recipe makes protein-packed comfort food a breeze to enjoy.

Ingredients You’ll Need

Nothing too fancy here, just a handful of accessible, wholesome ingredients that each play a crucial role—from creating that irresistible crispy chicken coating to adding bursts of color and flavor with veggies and aromatics.

• 2 cups cooked jasmine or basmati rice: Preferably day-old for the best texture and to avoid mushiness.
• 1 lb boneless, skinless chicken breast: Cut into small pieces for quick, even cooking and maximum crisp.
• 4 cloves garlic, minced: The star of the show that infuses hearty aroma and flavor.
• 2 tbsp olive oil or sesame oil: Adds richness and helps achieve a crisp sear on the chicken.
• 1 cup frozen peas and carrots, thawed: Provides a sweet, colorful crunch and nutrition boost.
• 3 green onions, sliced: Adds freshness and mild bite at the end.
• 2 large eggs, lightly beaten: For soft, fluffy folds of scrambled egg dispersed throughout.
• 3 tbsp low-sodium soy sauce: Delivers that umami depth that ties it all together.
• 1 tbsp oyster sauce (optional): A touch of sweetness and complexity if you want to elevate.
• 1/2 tsp ground black pepper: Provides a subtle spicy kick and rounds out flavors.
• 1 tsp cornstarch: Key for coating the chicken pieces to get that crispy texture.
• 1 tbsp water: For the cornstarch slurry that ensures even coating and crispiness.

How to Make High Protein Crispy Garlic Chicken Fried

Step 1: Prep the Chicken

Start by tossing your cut chicken breast pieces in a cornstarch slurry made from the cornstarch and water. This simple step is critical because it creates a light protective crust on the chicken, giving you that coveted crispy texture when pan-fried. Make sure every piece is evenly coated.

Step 2: Cook the Chicken

Heat one tablespoon of your chosen oil over medium-high heat in a large skillet or wok. Spread the chicken pieces out in a single layer and let them cook undisturbed for about 5 to 7 minutes, or until they turn a beautiful golden brown and get crispy on the outside. Then remove the chicken and set it aside to keep that crispiness intact.

Step 3: Sauté the Garlic

In the same pan, add the remaining tablespoon of oil and toss in your minced garlic. Let it sizzle gently for about 30 seconds, just until the aroma fills the air. Be sure not to let it burn because garlic turns bitter quickly and you want all those savory notes shining through.

Step 4: Scramble the Eggs

Push the aromatic garlic to one side of the pan and pour in the beaten eggs on the other side. Stir gently to create soft, fluffy curds that cook just until set. These tender egg pieces add richness and a bit of satisfying softness to the dish’s texture.

Step 5: Stir-Fry Everything Together

Now it’s time to bring everything together. Add your day-old rice, peas and carrots, and sliced green onions to the pan. Drizzle in your soy sauce along with the optional oyster sauce. Give it all a good stir-fry, breaking up any clumps of rice and letting each grain soak up the savory sauce. The veggies add color, sweetness, and that delightful pop of freshness.

Step 6: Bring Back the Chicken

Finally, add your crispy garlic chicken pieces back into the skillet. Toss everything gently so the chicken stays crispy but beautifully coated in that irresistible sauce and garlic flavor. Sprinkle with black pepper and give it a quick taste to adjust seasoning if needed.

Step 7: Finish and Serve

Serve your High Protein Crispy Garlic Chicken Fried rice piping hot, so every bite bursts with warmth, crunch, and umami goodness. Trust me, this dish satisfies on so many levels — creamy scrambled eggs, crispy chicken edges, garlicky fragrance, and luscious sauce all in one comforting bowl.

How to Serve High Protein Crispy Garlic Chicken Fried

Garnishes

Freshly sliced green onions are perfect for a bright, peppery contrast, while a sprinkle of toasted sesame seeds adds an extra nutty crunch. If you like heat, a drizzle of chili oil or some thinly sliced fresh chili will elevate this dish even more.

Side Dishes

This dish works wonderfully as a standalone meal, but if you want to round out dinner, serve it alongside a crisp green salad or steamed broccoli for an extra dose of veggies. Pickled cucumbers or kimchi can also bring a tangy, refreshing edge that pairs beautifully with garlic chicken fried rice.

Creative Ways to Present

For a fun twist, serve the High Protein Crispy Garlic Chicken Fried rice in hollowed-out bell peppers or crispy lettuce cups. It’s a fresh, vibrant way to amp up the presentation and make mealtime feel a little more special. You could even top it with a fried egg for an extra protein punch and that glorious runny yolk.

Make Ahead and Storage

Storing Leftovers

Simply transfer any leftovers into an airtight container and keep in the fridge for up to 3 days. The flavors actually deepen after resting, although the chicken won’t stay as crispy once refrigerated.

Freezing

You can freeze this dish, but for best texture, freeze the cooked chicken and rice separately. Wrap the chicken pieces tightly in plastic wrap or foil, and store rice in a freezer-safe container. Both will keep well frozen for up to 2 months.

Reheating

When reheating, it’s best to warm the rice and chicken in a skillet with a little oil over medium heat rather than the microwave. This helps revive some crispiness in the chicken while warming everything evenly. Add a splash of water or soy sauce if the rice feels dry.

FAQs

Can I use other types of rice for this recipe?

Absolutely! While jasmine or basmati rice are ideal for their fragrance and texture, you can substitute with any cooked long-grain rice you prefer. Just make sure it’s day-old or fully cooled to avoid soggy fried rice results.

Is there a way to make this dish gluten-free?

Yes! Simply swap the soy sauce with tamari or a certified gluten-free soy sauce and omit the oyster sauce or find a gluten-free substitute. The dish will maintain its tasty profile while being safe for gluten-sensitive folks.

How do I keep the chicken crispy when mixing into the rice?

The key is to cook the chicken separately and add it back in only at the very end of stir-frying. This prevents the chicken from getting soggy. Also, avoid overcrowding the pan when frying chicken pieces for maximum crispiness.

Can I prepare this recipe vegetarian or vegan?

You can! Replace chicken with tofu or tempeh tossed in cornstarch and follow the same frying steps. Use tamari and skip the eggs or use scrambled tofu to keep it vegan-friendly without sacrificing flavor or texture.

What’s the best oil to use for frying?

Both olive oil and sesame oil work well, but sesame oil adds a delightful nutty flavor that pairs especially nicely with garlic chicken fried rice. Use a neutral oil if you prefer a lighter taste or a higher smoke point oil like avocado oil for frying at higher heat.

Final Thoughts

Making High Protein Crispy Garlic Chicken Fried rice at home is not only rewarding but also a guaranteed crowd-pleaser every time. The harmony of crispy chicken, garlicky fragrance, fresh veggies, and perfectly seasoned rice is unbeatable. I encourage you to give this recipe a try—it’s comfort food with an energizing twist that fuels both your body and soul. Grab your skillet and get cooking; your new favorite weeknight dinner awaits!

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