Introduction
Who doesn’t love fried rice, right? It’s quick, tasty, and super comforting. But what if we could make it even better—with crispy garlic, tender chicken, and lots of protein? That’s where High Protein Crispy Garlic Chicken Fried Rice comes in!
This recipe is perfect when you want something yummy that also fuels your body. Whether you’re hitting the gym, trying to eat healthier, or just love bold flavors, this dish has it all—crunchy garlic, juicy chicken, and fluffy rice mixed with veggies. Plus, it’s easy to make at home with simple ingredients. Let’s dive into how you can cook this delicious meal step-by-step.
Ingredients – Garlic Chicken Fried Rice
Here are the basic ingredients you’ll need:
For the Chicken:
- 2 boneless chicken breasts (cut into small cubes)
- 1 tablespoon soy sauce
- 1 tablespoon cornstarch
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
For the Fried Rice:
- 2 cups cooked brown or white rice (best if it’s cold)
- 1 cup mixed vegetables (like carrots, peas, and corn)
- 3 garlic cloves (thinly sliced)
- 1 tablespoon soy sauce
- 1 tablespoon oyster sauce (optional, for extra flavor)
- 2 eggs (beaten)
- 2 tablespoons olive oil (or any cooking oil)
- Salt and pepper to taste
- 1 green onion (chopped, for garnish)
Step-by-Step Process – Garlic Chicken Fried Rice
Let’s break this recipe down into easy steps so you can follow along without any stress.
Step 1: Marinate the Chicken
- In a bowl, mix the chicken cubes, soy sauce, cornstarch, and black pepper.
- Let it sit for at least 10 minutes. This helps the chicken become juicy and flavorful.
Step 2: Fry the Garlic
- Heat 1 tablespoon of oil in a large pan or wok.
- Add the sliced garlic and cook on medium heat until golden and crispy.
- Remove the garlic and place it on a paper towel. This will be your crunchy topping!
Step 3: Cook the Chicken
- In the same pan, add another 1 tablespoon of oil.
- Cook the marinated chicken for about 6–8 minutes, stirring until it’s browned and fully cooked.
- Remove it from the pan and set it aside.
Step 4: Scramble the Eggs
- Add a little more oil if needed.
- Pour the beaten eggs into the pan and gently scramble them.
- Once they’re cooked, push them to one side of the pan.
Step 5: Stir-Fry the Veggies and Rice
- Add the mixed veggies to the same pan and stir for 2–3 minutes.
- Now add the cold cooked rice and mix everything together.
- Add the soy sauce and oyster sauce (if using), then stir to coat the rice evenly.
Step 6: Add Chicken and Garlic
- Put the cooked chicken back into the pan.
- Mix well so everything combines.
- Finally, add the crispy garlic and gently toss.
Step 7: Serve and Enjoy
- Sprinkle with chopped green onions on top.
- Serve hot and enjoy your high-protein, crispy, and tasty fried rice!
Nutritional Information
| Nutrient | Amount (Per Serving) |
|---|---|
| Calories | 420 |
| Protein | 32g |
| Carbohydrates | 38g |
| Fat | 15g |
| Fiber | 3g |
| Sugars | 3g |
| Sodium | 680mg |
| Cholesterol | 110mg |
| Vitamin A | 20% Daily Value |
| Iron | 15% Daily Value |
Frequently Asked Questions
Q1: Can I use leftover rice?
Yes! In fact, cold leftover rice works best because it’s less sticky and gives better texture when fried.
Q2: Can I make this dish vegetarian?
Sure! Just skip the chicken and add tofu or extra veggies like bell peppers, mushrooms, or spinach for a plant-based version.
Q3: What makes it “high protein”?
The chicken and eggs are packed with protein. You can also use brown rice or even quinoa for extra protein and fiber.
Q4: Can I make it spicier?
Absolutely! Add a dash of hot sauce or some red chili flakes to spice things up.
Q5: How do I store leftovers?
Put the leftover fried rice in an airtight container and keep it in the fridge for up to 3 days. Reheat it in a pan or microwave before eating.
Final Thoughts
High Protein Crispy Garlic Chicken Fried Rice is more than just a tasty meal—it’s a smart choice for anyone looking to eat better without giving up flavor. The crispy garlic adds a fun crunch, while the chicken and eggs give your body the protein it needs to stay strong and full.
It’s a great recipe for busy nights, quick lunches, or meal prep. Plus, it’s so simple that even if you’re new to cooking, you can make it without any trouble.
So the next time you’re hungry and don’t want boring food, try this recipe. It’s crispy, protein-packed, and absolutely satisfying
