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High Protein Crispy Garlic Chicken Fried Rice Recipe

High Protein Crispy Garlic Chicken Fried Rice Recipe
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★★★★★

5 from 14 reviews

A flavorful and high-protein garlic chicken fried rice recipe that is crispy on the outside and packed with savory ingredients. This dish uses day-old rice for the perfect texture, sautéed garlic and onions for aroma, tender mixed vegetables for color and nutrition, scrambled eggs for extra protein, and a combination of soy and oyster sauces to enhance the umami flavor. Garnished with green onions and optional sesame seeds, this meal makes for a quick, satisfying, and balanced dish perfect for lunch or dinner.

Ingredients

Scale

Chicken

  • 2 boneless, skinless chicken breasts, diced
  • Salt and pepper, to taste

Rice and Vegetables

  • 2 cups cooked rice (preferably day-old for best texture)
  • 1 cup mixed vegetables (peas, carrots, and corn)
  • 4 cloves garlic, minced
  • 1 small onion, diced

Eggs

  • 2 eggs, lightly beaten

Oils and Sauces

  • 2 tablespoons sesame oil (or vegetable oil)
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon oyster sauce (optional)
  • 1 tablespoon rice vinegar

Optional Flavor Enhancers

  • 1 teaspoon grated ginger (optional)
  • 2 tablespoons chopped green onions, for garnish
  • 1 tablespoon sesame seeds (optional, for garnish)

Instructions

  1. Prepare the Chicken: Season the diced chicken breasts with salt and pepper evenly to enhance flavor throughout the meat.
  2. Cook the Chicken: Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook for about 7-8 minutes until they develop a golden brown, crispy exterior and are fully cooked through. Remove the chicken from the pan and set aside to keep warm.
  3. Cook the Vegetables: In the same pan, add the remaining 1 tablespoon of sesame oil. Sauté the minced garlic and diced onion for 1-2 minutes until fragrant and translucent. Add the mixed vegetables such as peas, carrots, and corn, and continue cooking for 3-4 minutes until they become tender but still retain some bite.
  4. Scramble the Eggs: Push the cooked vegetables to one side of the pan. Pour the lightly beaten eggs into the empty side and scramble gently until fully cooked. Once cooked, combine the scrambled eggs with the vegetables by stirring them together evenly.
  5. Add the Rice: Add the cooked rice to the pan, breaking up any clumps with your spatula. Stir the rice thoroughly with the vegetables and eggs, cooking for 2-3 minutes to allow the rice to warm through and develop a slight crispness on the edges.
  6. Season the Fried Rice: Pour in the soy sauce, oyster sauce (if using), grated ginger (if using), and rice vinegar. Toss all the ingredients to evenly coat the rice with the sauces and distribute the flavors throughout the dish.
  7. Combine Chicken and Veggies: Return the cooked chicken to the pan and stir well to incorporate it into the mixture. Let everything cook together for an additional 2-3 minutes to meld the flavors and heat the chicken through once more.
  8. Serve and Enjoy: Garnish the fried rice with chopped green onions and sesame seeds if desired. Serve immediately while hot and enjoy the crispy and savory goodness of this high-protein garlic chicken fried rice.

Notes

  • For the best texture, always use day-old cooked rice as fresh rice tends to be too moist and clumps together.
  • Oyster sauce is optional but adds a deeper umami flavor to the dish; omit it for a vegetarian version using plant-based alternatives for chicken.
  • You can substitute sesame oil with vegetable or canola oil if unavailable, though sesame oil adds a distinctive aroma and flavor.
  • Feel free to add additional vegetables such as bell peppers or broccoli for extra nutrition.
  • Using tamari instead of soy sauce makes this recipe gluten-free.

Nutrition

Keywords: chicken fried rice, high protein fried rice, garlic fried rice, crispy chicken, Asian fried rice, quick dinner recipe, healthy fried rice

Find it online: https://bakedbylisa.com/high-protein-crispy-garlic-chicken-fried-rice-recipe/