High Protein Crispy Garlic Chicken Fried Rice Recipe
This High Protein Crispy Garlic Chicken Fried Rice is a flavorful and satisfying stir-fry dish that combines tender, crispy chicken breast, fragrant garlic, fresh vegetables, and perfectly cooked rice. Enhanced with soy sauce, oyster sauce, and a hint of ginger, this recipe offers a delicious, balanced meal that’s quick to prepare and ideal for a comforting weeknight dinner.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
Ingredients
Scale
Protein
- 2 chicken breasts (diced)
- 2 eggs (lightly beaten)
Rice and Vegetables
- 2 cups cooked rice (preferably day-old for best texture)
- 1 small onion (diced)
- 1 cup mixed vegetables (like peas, carrots, and corn)
Oils and Sauces
- 2 tablespoons sesame oil (or vegetable oil)
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon oyster sauce (optional, for extra depth of flavor)
- 1 tablespoon rice vinegar
Seasonings and Garnish
- 4 cloves garlic (minced)
- 1 teaspoon ginger (grated) (optional)
- Salt and pepper (to taste)
- 2 tablespoons chopped green onions (for garnish)
- 1 tablespoon sesame seeds (optional, for garnish)
Instructions
- Prepare the Chicken: Season the diced chicken breasts with a pinch of salt and pepper. Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Cook the chicken until golden brown and crispy on the outside, about 7-8 minutes, making sure it is cooked through. Remove the chicken from the pan and set it aside.
- Cook the Vegetables: Using the same pan, add the remaining tablespoon of sesame oil. Add the minced garlic and diced onion, cooking for 1-2 minutes until fragrant and softened. Then add the mixed vegetables (peas, carrots, and corn) and cook for another 3-4 minutes until tender.
- Fry the Rice: Add the cooked rice to the pan, breaking up any clumps with a spatula. Stir-fry the rice for 5-7 minutes until it becomes slightly crispy on the edges, enhancing the texture and flavor.
- Add the Eggs: Push the rice to one side of the pan. In the empty space, pour the beaten eggs. Scramble the eggs and cook until fully set, about 2 minutes. Once cooked, stir the eggs thoroughly into the rice mixture.
- Combine and Season: Return the cooked chicken to the pan. Pour in the soy sauce, oyster sauce (if using), rice vinegar, and grated ginger (if using). Stir all ingredients together well to ensure even mixing. Taste and adjust seasoning with salt and pepper as needed.
- Finish and Serve: Garnish the fried rice with chopped green onions and sesame seeds, if desired. Serve immediately while hot and enjoy your delicious high protein meal!
Notes
- Using day-old rice is key to achieving a fluffy and crispy texture because fresh rice tends to be too moist and sticky.
- You can substitute mixed vegetables with any preferred veggies such as bell peppers, broccoli, or snap peas.
- Oyster sauce is optional but adds a deeper umami flavor; omit for a vegetarian version.
- If you prefer less sodium, reduce the soy sauce or use a low-sodium version.
- Make sure the pan is hot enough before adding ingredients to get a good sear and prevent sogginess.
Keywords: chicken fried rice, high protein fried rice, garlic fried rice, crispy chicken, stir-fry, quick dinner, Asian chicken recipe