This High-Protein Crispy Garlic Chicken Fried Rice is a flavorful, satisfying, and protein-packed twist on a classic dish. The crispy chicken, savory garlic, and vibrant vegetables make this a complete meal that’s both delicious and nutritious. Perfect for a quick weeknight dinner or meal prep, this recipe brings together fresh ingredients and bold flavors in under 30 minutes!

Why You’ll Love This Recipe

I absolutely love this recipe because it’s a healthy and satisfying twist on traditional fried rice. The crispy chicken adds texture and protein, while the garlic gives the dish a savory punch. I can make it in one pan, which makes cleanup a breeze, and it’s versatile enough to enjoy on its own or pair with other dishes. The balance of protein from the chicken and eggs, along with the fiber from the brown rice and veggies, makes this a fulfilling meal that’s both comforting and nourishing. Plus, it’s quick and easy, making it the perfect weeknight meal.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 chicken breasts, diced
2 tbsp olive oil
3 cloves garlic, minced
2 cups cooked brown rice
1 cup frozen peas and carrots
2 eggs, beaten
3 tbsp soy sauce
1/2 tsp garlic powder
Salt and pepper to taste
Fresh green onions, chopped (for garnish)

Directions

I begin by heating 1 tbsp of olive oil in a large skillet or wok over medium heat. Once the oil is hot, I add the diced chicken and cook for 7-8 minutes until it’s browned and crispy. After that, I remove the chicken from the skillet and set it aside.
In the same skillet, I add the remaining 1 tbsp of olive oil and sauté the minced garlic for 1-2 minutes, until it becomes fragrant.
I push the garlic to one side of the skillet and pour the beaten eggs into the other side. I scramble the eggs until fully cooked, breaking them into small pieces.
Next, I add the cooked brown rice, peas, and carrots to the skillet, stirring to combine all the ingredients.
I stir in the soy sauce, garlic powder, salt, and pepper, ensuring everything is well-coated and heated through.
I add the crispy chicken back into the skillet and stir everything together until evenly mixed and heated.
Finally, I garnish with freshly chopped green onions before serving.

Servings and timing

Prep Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 4 servings
Calories: 400 kcal per serving

Variations

Vegetarian version: If I want to make this dish vegetarian, I can swap the chicken for tofu or tempeh and use vegetable broth instead of soy sauce.
Add extra veggies: I can toss in other vegetables like bell peppers, broccoli, or spinach for added nutrition.
Spicy fried rice: To kick up the heat, I can add some chili flakes, sriracha, or a chopped chili pepper while sautéing the garlic.
Different rice: While brown rice is great for fiber, I can substitute white rice, cauliflower rice, or quinoa for a different texture and flavor.

Storage/reheating

I store any leftovers in an airtight container in the fridge for up to 3 days. It makes a great meal prep option! To reheat, I simply microwave individual portions for a couple of minutes or heat them in a skillet over medium heat with a little splash of water or soy sauce to keep it from drying out.

FAQs

Can I use cooked chicken instead of raw?

Yes, if I have leftover cooked chicken, I can simply add it at the end, just before serving, to heat through.

Can I make this dish gluten-free?

Yes, I can use gluten-free soy sauce (tamari) to make this dish gluten-free. Just make sure all other ingredients are gluten-free as well.

Can I use frozen rice?

Absolutely! I can use frozen pre-cooked rice to save time. Just make sure to defrost it first and break it apart before adding it to the skillet.

Can I make this ahead of time?

Yes, this dish stores well and makes great leftovers. I can make it ahead and store it in the fridge for up to 3 days or freeze it for up to a month.

Can I make this without soy sauce?

If I want a soy-free option, I can use coconut aminos as a substitute for soy sauce. It’ll still provide that savory flavor without the soy!

Conclusion

This High-Protein Crispy Garlic Chicken Fried Rice is an easy and healthy dish that’s packed with flavor, protein, and nutrients. The crispy chicken and savory garlic flavor make it a deliciously satisfying meal that’s perfect for any time of day. Whether I’m making it for dinner or meal prepping for the week, it’s a versatile, tasty, and quick dish I always look forward to.

High-Protein Crispy Garlic Chicken Fried Rice

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Print Recipe

This High-Protein Crispy Garlic Chicken Fried Rice is a flavorful, nutritious twist on a classic dish. With crispy chicken, savory garlic, and colorful vegetables, it’s packed with protein and fiber, making it the perfect meal for a quick weeknight dinner or meal prep. Ready in under 30 minutes, this easy fried rice recipe is comforting, satisfying, and full of bold flavors.

Total Time: 25 minutes
Yield: 4 servings

Instructions

Cook the Chicken: Heat 1 tbsp of olive oil in a large skillet or wok over medium heat. Add diced chicken and cook for 7-8 minutes, until browned and crispy. Remove the chicken and set aside.
Sauté Garlic: In the same skillet, add the remaining 1 tbsp of olive oil. Sauté minced garlic for 1-2 minutes, until fragrant.
Scramble Eggs: Push the garlic to one side and pour beaten eggs into the other side of the skillet. Scramble until fully cooked, breaking them into small pieces.
Add Rice and Veggies: Stir in the cooked brown rice, peas, and carrots, mixing everything together.
Season: Stir in soy sauce, garlic powder, salt, and pepper, ensuring everything is well-coated.
Add Chicken: Return the crispy chicken to the skillet and stir until everything is evenly mixed and heated through.
Garnish and Serve: Garnish with freshly chopped green onions before serving.

Notes

Vegetarian Version: Substitute chicken with tofu or tempeh and use vegetable broth instead of soy sauce.
Extra Veggies: Add bell peppers, broccoli, or spinach for more nutrition.
Spicy Fried Rice: Add chili flakes, sriracha, or chopped chili peppers for heat.
Rice Alternatives: Use white rice, cauliflower rice, or quinoa for different textures and flavors.

Author: Sophia
Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main Courses
Method: Stovetop
Cuisine: Asian-inspired
Diet: Gluten Free