High Protein Crispy Garlic Chicken Fried Rice

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High protein crispy garlic chicken fried rice dish
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I love a fast pan meal, and High Protein Crispy Garlic Chicken Fried Rice is one of my go-to weeknight wins. It gives me big flavor, good protein, and a bit of crisp from the rice that everyone loves.

Dad James first taught me to fry rice until it had a little bite, so I always make extra for his visits.

Your Ingredients List

  • 1 cup of jasmine rice
  • 2 tablespoons of vegetable oil, divided
  • 3 large eggs, beaten
  • 1 pound of boneless, skinless chicken breast, diced
  • Salt and black pepper to taste
  • 1 tablespoon of soy sauce
  • 1 tablespoon of oyster sauce
  • 1 tablespoon of fish sauce
  • 4 cloves of garlic, minced
  • 1 cup of mixed vegetables (such as peas, carrots, and corn)
  • 2 green onions, chopped
  • 1 tablespoon of sesame oil
  • 1 tablespoon of chopped fresh cilantro, for garnish

My Go-To Equipment

I use a large wok or a heavy skillet to get a quick sear and crisp bits on the rice. A good spatula helps push the rice around fast and even. For another simple chicken idea that pairs well with rice bowls, see my notes on crispy parmesan chicken with garlic cream sauce.

The Simple Steps to Follow

  • Cook the jasmine rice and spread it on a tray to cool.
  • Heat 1 tablespoon of oil in a pan and scramble the eggs, then set aside.
  • Add the other tablespoon of oil and cook the diced chicken until brown and cooked.
  • Stir in the minced garlic and cook briefly.
  • Add the mixed vegetables and cook until tender.
  • Add the cooled rice and stir to combine with the chicken and veg.
  • Pour in soy sauce, oyster sauce, and fish sauce and mix well.
  • Return the scrambled eggs to the pan and fold into the rice.
  • Stir in green onions and sesame oil, then cook 1 to 2 more minutes.
  • Garnish with chopped cilantro and serve hot.

High Protein Crispy Garlic Chicken Fried Rice

Healthy Twists on a Classic

Swap white jasmine for brown jasmine or cauliflower rice to boost fiber and lower carbs. You can also swap some chicken for edamame to add more plant protein. If you want a salad twist, try flavors from my high protein southwest chicken salad for bright notes.

Serving Suggestions From My Table

I like this fried rice with a wedge of lime and a side of steamed greens. It also pairs well with a simple cucumber salad or quick pickled onions for contrast.

Getting It Just Right

Use day-old or well-cooled rice for the best crisp texture. Keep the pan hot and move fast so the rice gets edges but does not burn. Taste as you add sauces so the salt level stays right.

How to Store Leftovers

Cool leftovers quickly and store in an airtight container in the fridge for up to 3 days. Reheat in a hot pan with a teaspoon of oil to bring back the crisp.

Enjoy Every Moment

I make this when I want a warm, filling meal that feels like home. Share it with friends and watch it disappear.

A Few Common Questions

Do I need day-old rice for High Protein Crispy Garlic Chicken Fried Rice?

Day-old rice helps the dish crisp up better, but you can cool freshly cooked rice on a tray for a similar effect if needed.

Can I use other proteins in High Protein Crispy Garlic Chicken Fried Rice?

Yes, shrimp, tofu, or thinly sliced beef work well. Cook them fully before adding rice and follow the same steps.

How can I make High Protein Crispy Garlic Chicken Fried Rice less salty?

Start with half the soy and fish sauce, then taste and add more if you need it. Use low-sodium soy sauce to control salt easily.

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high protein crispy garlic chicken fried rice 2026 01 22 094553 1 High Protein Crispy Garlic Chicken Fried Rice

High Protein Crispy Garlic Chicken Fried Rice

  • Author: sarah
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Diet: Nutritious
Print Recipe

Description

A flavor-packed, high protein fried rice dish that combines jasmine rice, chicken, eggs, and fresh vegetables for a satisfying meal.

Ingredients

Scale
  • 1 cup of jasmine rice
  • 2 tablespoons of vegetable oil, divided
  • 3 large eggs, beaten
  • 1 pound of boneless, skinless chicken breast, diced
  • Salt and black pepper to taste
  • 1 tablespoon of soy sauce
  • 1 tablespoon of oyster sauce
  • 1 tablespoon of fish sauce
  • 4 cloves of garlic, minced
  • 1 cup of mixed vegetables (such as peas, carrots, and corn)
  • 2 green onions, chopped
  • 1 tablespoon of sesame oil
  • 1 tablespoon of chopped fresh cilantro, for garnish

Instructions

  1. Cook the jasmine rice and spread it on a tray to cool.
  2. Heat 1 tablespoon of oil in a pan and scramble the eggs, then set aside.
  3. Add the other tablespoon of oil and cook the diced chicken until brown and cooked.
  4. Stir in the minced garlic and cook briefly.
  5. Add the mixed vegetables and cook until tender.
  6. Add the cooled rice and stir to combine with the chicken and veg.
  7. Pour in soy sauce, oyster sauce, and fish sauce and mix well.
  8. Return the scrambled eggs to the pan and fold into the rice.
  9. Stir in green onions and sesame oil, then cook 1 to 2 more minutes.
  10. Garnish with chopped cilantro and serve hot.

Notes

Use day-old or well-cooled rice for the best crisp texture. This dish pairs well with lime and steamed greens.

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Main Course
  • Method: Stir Frying
  • Cuisine: Asian

Nutrition

  • Serving Size: 1 serving
  • Calories: 450
  • Sugar: 3g
  • Sodium: 800mg
  • Fat: 18g
  • Saturated Fat: 3g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 3g
  • Protein: 30g
  • Cholesterol: 150mg

Keywords: fried rice, chicken, quick dinner, high protein, weeknight meal

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