This High Protein Crispy Garlic Chicken Fried Rice is everything I want in a comforting meal—crispy, savory, and bursting with garlic. It's packed with lean protein from chicken breast, loaded with veggies, and gets its rich flavor from soy sauce and sesame oil. It’s perfect for weeknights when I want something hearty, wholesome, and satisfying without too much fuss.
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
2 chicken breasts, diced
3 cups cooked brown rice (preferably day-old)
2 tablespoons olive oil
4 cloves garlic, minced
1 medium onion, chopped
½ cup peas
½ cup carrots, diced
2 eggs, beaten
3 tablespoons soy sauce (or tamari for gluten-free)
1 tablespoon sesame oil
Salt and pepper to taste
2 green onions, sliced
¼ teaspoon red pepper flakes (optional)
Directions
I start by heating 1 tablespoon of olive oil in a large skillet or wok over medium heat. I add the diced chicken and cook it for about 5–7 minutes until it’s golden and fully cooked. Then, I remove the chicken and set it aside.
In the same pan, I pour in the remaining olive oil and sauté the garlic and onion for 2–3 minutes until they’re fragrant and softened.
I toss in the peas and carrots, cooking them for another 3–4 minutes until they’re tender.
Pushing the veggies to one side of the pan, I pour in the beaten eggs and scramble them until fully cooked. Then I mix them back with the veggies.
I add the brown rice, stir-frying for around 5 minutes while breaking up any clumps and letting it get crispy.
I return the chicken to the pan, then pour in the soy sauce, sesame oil, and season with salt, pepper, and red pepper flakes if I want some heat. I stir everything to combine and let it heat through.
Finally, I garnish with sliced green onions and serve it hot.
Servings and timing
This recipe makes 4 servings.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Each serving contains approximately 400 kcal.
Variations
I like switching it up by using shrimp instead of chicken for a seafood twist. For a vegetarian version, I replace the meat with crispy tofu or even tempeh. If I’m in the mood for a richer flavor, I’ll add a spoonful of chili garlic paste or a drizzle of hoisin sauce at the end. And sometimes, I use white rice or quinoa if that’s what I have on hand.
storage/reheating
To store leftovers, I transfer the fried rice into an airtight container and keep it in the fridge for up to 4 days. When I reheat it, I use a skillet over medium heat with a splash of water or oil to bring back the moisture and crisp it up again. It also microwaves well, but I always stir halfway through to heat evenly.
FAQs
How do I keep the rice from getting mushy?
I always use day-old rice because it’s drier and helps achieve that crisp texture. Fresh rice tends to be too moist and clumps up.
Can I make this gluten-free?
Yes, I just swap the soy sauce for tamari or coconut aminos to make it gluten-free without sacrificing flavor.
What’s the best type of rice to use?
I prefer brown rice for the extra fiber and nutrition, but jasmine or basmati rice work well too—just make sure it’s chilled and dry before cooking.
Can I freeze this fried rice?
Absolutely. I let it cool completely, portion it into freezer-safe bags, and freeze for up to 2 months. When I’m ready to eat, I reheat it directly from frozen in a skillet or microwave.
Is it okay to add more vegetables?
Definitely. I often throw in chopped bell peppers, broccoli, or baby spinach to boost the veggie content and add more color.
Conclusion
This High Protein Crispy Garlic Chicken Fried Rice is my go-to when I want something comforting, filling, and packed with flavor. It’s quick to make, super versatile, and stores well for busy weekdays. Whether I’m eating it fresh or reheating leftovers, it always hits the spot.
Recipe:
High Protein Crispy Garlic Chicken Fried Rice
- Total Time: 25 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
This High Protein Crispy Garlic Chicken Fried Rice is a quick and flavorful one-pan meal that’s perfect for weeknights. Packed with lean chicken breast, garlic-infused oil, and wholesome veggies, it's high in protein and totally satisfying. Made with day-old brown rice for the perfect crispy texture, it’s also easy to make gluten-free and great for meal prep. Whether you're reheating leftovers or enjoying it fresh off the stove, this hearty dish is sure to become a go-to comfort favorite.
Ingredients
2 chicken breasts, diced
3 cups cooked brown rice (preferably day-old)
2 tablespoons olive oil
4 cloves garlic, minced
1 medium onion, chopped
½ cup peas
½ cup carrots, diced
2 eggs, beaten
3 tablespoons soy sauce (or tamari for gluten-free)
1 tablespoon sesame oil
Salt and pepper to taste
2 green onions, sliced
¼ teaspoon red pepper flakes (optional)
Instructions
-
Heat 1 tablespoon olive oil in a large skillet or wok over medium heat. Add diced chicken and cook 5–7 minutes until golden and fully cooked. Remove and set aside.
-
Add remaining oil to the pan. Sauté garlic and onion for 2–3 minutes until fragrant and soft.
-
Stir in peas and carrots, cook for 3–4 minutes until tender.
-
Push veggies to one side, pour in beaten eggs, scramble until cooked, then mix together.
-
Add day-old brown rice, stir-fry for 5 minutes, breaking clumps and letting rice crisp.
-
Return chicken to pan. Add soy sauce, sesame oil, salt, pepper, and red pepper flakes. Mix well and heat through.
-
Garnish with sliced green onions and serve hot.
Notes
For best texture, always use chilled, day-old rice.
Tamari or coconut aminos make this recipe gluten-free.
Easily swap chicken for shrimp, tofu, or tempeh.
Add more veggies like bell pepper, broccoli, or spinach to boost nutrition.
Great for meal prep—reheats well and freezes for up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner, Main Course
- Method: Stovetop, Stir-Fry
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 4 servings
- Calories: 400 kcal
