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

1/2 cup peas

1/2 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

1/4 teaspoon red pepper flakes (optional)

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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