High Protein Crispy Garlic Chicken Fried Rice

Get ready to add some serious flavor (and crunch!) to your weeknight dinner routine. This High Protein Crispy Garlic Chicken Fried Rice is my secret weapon for those nights when you want something quick but still packed with taste and protein. The crispy bits of chicken paired with fragrant garlic and that perfect golden rice texture? It’s basically comfort food with a little extra muscle. Plus, I love how easy it is to customize if you want to sneak in extra veggies or spice it up with chili flakes. Trust me, once you master this, your freezer full of leftovers will never stand a chance.

Quick Facts

Yield: Serves 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Ingredients

For the Main Dish:

1 lb boneless, skinless chicken breast, cut into small bite-sized pieces
3 cups cooked jasmine rice (preferably day-old, chilled)
6 cloves garlic, finely minced
3 eggs, lightly beaten
3 tbsp vegetable oil (divided)
1 cup frozen peas and carrots mix (thawed)
4 green onions, sliced thin
2 tbsp soy sauce
1 tbsp oyster sauce
1 tsp sesame oil
Salt and black pepper, to taste

How I Make It

Step 1:

Heat 2 tablespoons of vegetable oil in a large nonstick skillet or wok over medium-high heat. Add the chicken pieces and season lightly with salt and pepper. Let them cook undisturbed for a few minutes to develop a golden, crispy crust, then stir occasionally until fully cooked and crispy on the edges, about 6–8 minutes. Once crisp and cooked through, transfer the chicken to a plate and set aside.

Step 2:

Using the same pan, lower heat to medium and add the remaining 1 tablespoon of oil. Toss in the minced garlic and sauté until it’s golden and fragrant, which should take about 1 minute—be careful not to burn it!

Step 3:

Push the garlic to the side and pour in the beaten eggs. Scramble them gently, cooking until just set. Then, mix the eggs with the garlic and evenly spread the mixture in the pan.

Step 4:

Add the cold cooked rice, breaking up any clumps with a spatula. Stir-fry everything together, making sure the rice gets nicely coated with oil and garlic. This is when the magic—the slight crispiness of the rice—starts to happen.

Step 5:

Stir in the peas and carrots, green onions, cooked chicken, soy sauce, oyster sauce, and sesame oil. Toss everything to combine well and heat through. Taste and adjust seasoning with salt and pepper if needed.

Step 6:

Serve hot, garnished with extra sliced green onions or a sprinkle of sesame seeds if you like. Dig in immediately for that best texture and flavor!

Variations & Tips

Use brown rice or cauliflower rice for a healthier twist.
Swap chicken for shrimp or firm tofu to mix things up.
Add a teaspoon of chili garlic sauce for a spicy kick.
If rice seems clumpy, sprinkle a little water over it and separate before frying.
Day-old rice works best to achieve that crispy fried texture.
For extra garlic flavor, roast whole garlic cloves and mash them in at the end.

How I Like to Serve It

This dish shines on cozy weeknights with a side of steamed broccoli or snap peas. For a fun weekend brunch, add a fried egg on top and drizzle with a little sriracha mayo. It’s also a crowd-pleaser at casual dinner parties—serving it with pickled cucumbers or kimchi adds a refreshing contrast.

Notes

Store leftovers in an airtight container in the fridge for up to 3 days.
Reheat gently in a skillet or microwave, adding a splash of water to loosen the rice if it’s dry.

Closing: This crispy garlic chicken fried rice recipe always comes through when I want something speedy, satisfying, and packed with flavor—and I’m pretty sure it will be your new go-to too.