High Protein Crispy Garlic Chicken Fried Rice

The crispy garlic chicken in this fried rice is an absolute game changer. As soon as you take a bite, the crispy edges of the chicken meet the tender, juicy center, and it’s like the perfect contrast of textures. The garlic? Oh, it’s not just there for flavor, it’s the heart and soul of this dish. You can almost feel the golden, crispy bits of garlic melting in your mouth, adding a savory richness that takes this fried rice to the next level. The beauty of using high-protein chicken is that it absorbs all the delicious flavors from the soy sauce and seasonings while still keeping its light, lean texture. It’s the kind of dish that fills you up without leaving you feeling sluggish.

What I love about this recipe is that it’s a complete meal all in one. The protein-packed chicken, combined with the veggies, makes every forkful feel balanced and satisfying. You can practically taste the freshness of the veggies with each bite, while the rice soaks up all that savory goodness, giving you that comforting, flavorful base we all crave in a fried rice dish.

And let’s not forget the joy of that crispy finish—when you get those bits of rice that have been pan-fried to perfection, they add a little crunch that’s a total treat. It’s simple, but it’s those small details that make all the difference. Trust me, once you’ve tried this, regular fried rice just won’t cut it!

Key Ingredients for High Protein Crispy Garlic Chicken Fried Rice

When it comes to creating a dish that’s as flavorful as it is satisfying, the ingredients are everything. Each one plays a vital role in crafting the perfect balance of savory, crispy, and fresh. From the high-protein chicken to the vibrant veggies, let’s take a closer look at what makes this fried rice shine.

• Olive Oil: A light, healthy fat that helps crisp up the chicken and rice while adding a subtle richness to the dish.
• Boneless, Skinless Chicken Breasts: The lean, protein-packed star of the dish that absorbs all the savory seasonings and stays juicy with a crispy exterior.
• Garlic Powder: A must-have seasoning that gives the dish a warm, aromatic garlic flavor without overwhelming it.
• Onion Powder: Adds a hint of sweetness and depth to the overall flavor profile, balancing the more intense savory notes.
• Paprika: A dash of smokiness that enhances the fried rice with a subtle heat, rounding out the dish’s flavor.
• Black Pepper: A classic seasoning that adds just the right amount of bite, complementing the other spices and intensifying the garlic and onion.
• Salt: Brings all the flavors together, making each ingredient pop and enhancing the savory profile.
• Cooked Brown Rice: The hearty base of the fried rice, providing a nutty flavor and chewy texture that soaks up all the delicious seasonings.
• Frozen Peas and Carrots: These colorful veggies bring a burst of sweetness and texture to the dish, balancing out the richness of the chicken and the oils.
• Large Eggs: Lightly scrambled into the rice, the eggs add a creamy richness that binds everything together while still allowing the other ingredients to shine.
• Soy Sauce: This umami-packed sauce ties everything together with its deep, savory flavor, giving the fried rice its irresistible richness.
• Sesame Oil: A few drops of this fragrant oil infuse the fried rice with a toasty, nutty flavor that makes it feel truly authentic.
• Minced Garlic: Freshly minced garlic gives that intense, fragrant punch that plays a huge role in achieving the signature garlic flavor that makes this dish stand out.
• Green Onions: These fresh, crunchy greens add a burst of brightness and color to the dish, finishing it off with a fresh, herby crunch.
• Crushed Red Pepper Flakes: A little sprinkle adds the perfect level of heat, giving the dish a kick without overpowering the other flavors.

These ingredients come together in perfect harmony to create a fried rice that’s not only delicious but packed with protein and flavor at every bite.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Serving Suggestions for High Protein Crispy Garlic Chicken Fried Rice

1. Pair it with a Side Salad: A light, refreshing side salad with a tangy vinaigrette perfectly balances the rich, savory flavors of the fried rice. The crunch of fresh greens and the acidity of the dressing cut through the richness, making each bite feel even more satisfying.

2. Add a Fried Egg on Top: For an extra boost of protein and a touch of indulgence, top your fried rice with a perfectly fried egg. The runny yolk adds a creamy richness that takes this dish to a whole new level. Plus, it makes for an Instagram-worthy presentation!

3. Serve with Steamed Veggies: If you’re craving a bit more texture and nutrition, serve your fried rice alongside some lightly steamed broccoli or snap peas. The natural sweetness and crunch of the veggies pair so well with the garlicky, savory fried rice and add even more color to your plate.

Let your imagination roam with these options – each one takes your crispy garlic chicken fried rice from delicious to absolutely irresistible!

How to Store High Protein Crispy Garlic Chicken Fried Rice

If you find yourself with leftover crispy garlic chicken fried rice (lucky you!), storing it properly is key to keeping that incredible flavor intact. The first step is to let the fried rice cool down to room temperature before storing it. You don’t want to trap any steam inside the container, as it can make the rice soggy.

For the best results, transfer your fried rice to an airtight container. This helps lock in the freshness and prevents any odors from seeping in from the fridge. You can store it in the fridge for up to 3 days, and it will still taste delicious when reheated.

When you’re ready to enjoy those leftovers, you can reheat the fried rice on the stove or in the microwave. If using the stove, just add a tiny splash of water or a drizzle of sesame oil to help bring back that crispiness. Stir it around over medium heat, and you’ll get those crispy bits back—just like when you first made it! If you’re microwaving, cover the rice with a damp paper towel to prevent it from drying out, and microwave in 30-second intervals until heated through. No matter how you reheat it, that garlicky, crispy goodness will come back to life!

Conclusion

And there you have it – the ultimate high-protein crispy garlic chicken fried rice, ready to take your weeknight dinner to the next level. With its perfect balance of savory, crispy, and fresh, this dish is everything you want in a meal: hearty, flavorful, and downright comforting. The crispy chicken and golden rice bits, the aromatic garlic, and the burst of color from the veggies all come together to create a dish that’s as satisfying as it is delicious.

I hope you’ve found this recipe as exciting to make as it is to eat. It’s one of those dishes that gets better every time you make it, with endless ways to tweak it and make it your own. Whether you’re cooking for family, friends, or just yourself, this fried rice is sure to impress.

I’d love to hear what you think if you give it a try! Feel free to drop a comment or let me know if you need any help along the way. After all, cooking is all about experimenting and having fun with it!

Print Recipe

High Protein Crispy Garlic Chicken Fried Rice

Author: Maria Bennet Courses: Dinner

Difficulty: Intermediate Prep Time 15 mins Cook Time 20 mins Total Time 35 mins

Calories: 380

Description

Crispy, golden garlic chicken meets fluffy fried rice in this protein-packed dish. Bursting with savory umami, tender chicken, and a perfect crunch, it’s a satisfying, flavorful meal that’s both nourishing and irresistibly tasty.

Ingredients

Scale

1/2x 1x 2x 3x

• 2 tablespoons olive oil

• 4 boneless, skinless chicken breasts

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• ¹⁄₂ teaspoon paprika

• ¹⁄₄ teaspoon black pepper

• ¹⁄₄ teaspoon salt

• 2 cups cooked brown rice

• 1 cup frozen peas and carrots

• 2 large eggs

• 1 tablespoon soy sauce

• 1 tablespoon sesame oil

• 2 cloves garlic, minced

• ¹⁄₄ cup green onions, chopped

• ¹⁄₄ teaspoon crushed red pepper flakes

Instructions

1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. While the oil is heating, season the chicken breasts with garlic powder, onion powder, paprika, black pepper, and salt.
3. Once the oil is hot, add the seasoned chicken breasts to the skillet.
4. Cook the chicken breasts for 5-7 minutes on each side, or until they reach an internal temperature of 165°F (75°C).
5. Remove the chicken from the skillet and set it aside on a cutting board.
6. Let the chicken rest for a few minutes, then slice it into small bite-sized pieces.
7. In the same skillet, add the frozen peas and carrots and cook for 2-3 minutes until they are heated through.
8. Push the peas and carrots to one side of the skillet and crack the eggs into the other side.
9. Scramble the eggs for 1-2 minutes until fully cooked.
10. Add the cooked brown rice to the skillet with the peas, carrots, and eggs.
11. Stir everything together to combine and heat the rice through.
12. Add the soy sauce and sesame oil to the rice mixture, stirring to evenly coat.
13. Add the minced garlic and crushed red pepper flakes to the skillet, mixing well.
14. Add the sliced chicken back into the skillet and stir until everything is fully combined and heated.
15. Sprinkle the chopped green onions over the top and give everything one last stir.
16. Taste and adjust seasoning if needed, adding more soy sauce, salt, or pepper to your liking.
17. Serve the crispy garlic chicken fried rice hot, garnished with extra green onions or crushed red pepper if desired.

Note

• Make sure to cook the chicken breasts to an internal temperature of 165°F (75°C) to ensure they are fully cooked.
• For extra flavor, consider marinating the chicken breasts in soy sauce or teriyaki sauce before cooking.
• Feel free to add additional vegetables such as bell peppers, broccoli, or mushrooms for added nutrition and color.
• Use day-old cooked rice for the best texture in the fried rice, as freshly cooked rice can be too moist.
• To make this dish vegetarian, substitute the chicken with tofu or tempeh and use vegetable broth instead of chicken broth for added flavor.

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