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High protein crispy garlic chicken fried rice in a large skillet with golden chicken pieces

High Protein Crispy Garlic Chicken Fried Rice

A protein-packed twist on classic fried rice featuring crispy chicken breast, fragrant garlic, and perfectly seasoned rice that delivers 38g of protein per serving.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 portions
Course: Main Dish
Cuisine: Asian, Chinese
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups cooked jasmine or basmati rice preferably day-old
  • 1 lb boneless, skinless chicken breast cut into small pieces
  • 4 cloves garlic minced
  • 2 tbsp olive oil or sesame oil
  • 1 cup frozen peas and carrots thawed
  • 3 green onions sliced
  • 2 large eggs lightly beaten
  • 3 tbsp low-sodium soy sauce
  • 1 tbsp oyster sauce optional
  • 1/2 tsp ground black pepper
  • 1 tsp cornstarch for chicken coating
  • 1 tbsp water for cornstarch slurry

Equipment

  • Large skillet or wok

Method
 

  1. Prep the chicken: Toss the chicken pieces with the cornstarch, ensuring they're evenly coated. This step is key to creating that crispy texture when pan-fried.
  2. Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until golden and crispy, about 5-7 minutes. Remove the chicken and set aside.
  3. Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds, just until fragrant — be careful not to let it burn.
  4. Scramble the eggs: Push the garlic to the side and pour in the beaten eggs. Stir gently until they just set into soft curds.
  5. Stir-fry everything: Add the cooked rice, peas, carrots, and green onions. Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes, breaking up any rice clumps and letting the flavors mingle.
  6. Bring back the chicken: Finally, add the crispy chicken back into the pan. Give everything a good toss, ensuring the chicken stays crunchy but coated in the savory goodness.
  7. Finish and serve: Sprinkle with black pepper, adjust seasoning if needed, and serve hot.

Notes

Use day-old rice for best texture. Don't crowd the pan when cooking chicken. Add chicken back at the end to maintain crispiness. For gluten-free version, use tamari or gluten-free soy sauce.