High Protein Garlic Chicken Rice

This high-protein crispy garlic chicken fried rice transforms simple ingredients into a satisfying meal that's perfect for busy weeknights or meal prep. The combination of golden crispy chicken, fluffy rice, and savory sauce creates a restaurant-quality dish right in your kitchen.

I created this recipe during a particularly hectic week when I needed quick but satisfying dinners. It has since become my go-to for using leftover rice and ensuring my family gets a protein-packed meal they actually look forward to eating.

Ingredients

• Chicken breasts: The star protein source that crisps up beautifully when diced small and cooked at high heat
• Cold cooked rice: Essential for achieving that authentic fried rice texture without clumping
• Olive oil: Helps achieve that perfect crisp on the chicken while adding heart-healthy fats
• Garlic: Adds aromatic depth that infuses throughout the dish
• Green peas and carrots: Provide color, nutrition, and natural sweetness
• Eggs: Adds additional protein while creating lovely texture throughout
• Low-sodium soy sauce: Provides that umami flavor without overwhelming saltiness
• Sesame oil: Just a teaspoon transforms the dish with its distinctive nutty flavor
• Chili flakes: Optional but recommended for a pleasant heat that balances the savory elements

Step-by-Step Instructions

Cook the Chicken:

Dice chicken into small, even pieces about half-inch cubes. Heat olive oil until it shimmers in a large wok or skillet over medium-high heat. Season chicken with salt and pepper, then add to the hot pan in a single layer, giving pieces space to brown properly. Cook undisturbed for 2-3 minutes until golden on one side, then stir and continue cooking until crispy and cooked through about 5-6 minutes total. Remove to a plate and set aside.

Sauté Garlic:

Return the same pan to medium heat, retaining any flavorful bits from the chicken. Add minced garlic and cook for exactly one minute, stirring constantly to prevent burning. The garlic should become fragrant and just barely golden.

Add Veggies:

Add the peas and carrots directly to the garlic. If using frozen vegetables, no need to thaw first. Stir-fry for 2-3 minutes until the vegetables brighten in color and soften slightly while maintaining some crispness. This quick cooking preserves nutrients and texture.

Scramble the Eggs:

Push all vegetables to one side of the pan, creating a clear space. Pour beaten eggs into this empty space and let them set for 30 seconds before gently scrambling with a spatula. Once eggs are just cooked through but still soft, mix them together with the vegetables.

Add Rice:

Add the cold rice to the pan, breaking up any clumps with your hands or spatula. Cold rice separates more easily and will fry rather than steam. Stir everything together and spread the mixture across the pan surface, allowing it to make contact with the hot pan for 1-2 minutes before stirring again to develop those delicious crispy bits.

Season:

Drizzle soy sauce and sesame oil evenly over the rice mixture. Add chili flakes if desired. Stir thoroughly to distribute the seasonings evenly throughout the dish. Taste and adjust seasoning if needed.

Combine Chicken:

Return the crispy chicken to the pan including any accumulated juices. Gently fold everything together until the chicken is evenly distributed and reheated about 1-2 minutes. This prevents the chicken from becoming soggy while ensuring it's hot when served.

Garnish and Serve:

Immediately divide among serving plates while still hot. Sprinkle with freshly chopped parsley or sliced green onions for a pop of color and fresh flavor that balances the rich, savory dish.

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The sesame oil is truly the secret ingredient in this recipe. I once made this dish without it when I ran out, and while still good, it lacked that distinctive Asian-inspired flavor profile that makes fried rice so craveable. Just that one teaspoon transforms the entire dish!

Storage and Reheating

This fried rice keeps beautifully in airtight containers in the refrigerator for up to 4 days. The flavors actually develop and improve overnight as the ingredients meld together. When reheating, add a small splash of water before microwaving to prevent the rice from drying out, or better yet, quickly reheat in a skillet with a touch of oil to revive the crispy texture.

Ingredient Substitutions

This recipe welcomes adaptations based on what you have available. Swap chicken for tofu, shrimp, or leftover rotisserie chicken. Brown rice or cauliflower rice work well for those seeking lower-carb options, though you may need to adjust cooking times slightly. Any vegetables work wonderfully bell peppers, broccoli florets, snap peas, or corn all make excellent additions or substitutions.

Make It Your Own

Consider this recipe a framework rather than strict rules. Add a tablespoon of hoisin or oyster sauce for deeper flavor. Incorporate kimchi for a Korean-inspired version with probiotic benefits. Drizzle with sriracha or sweet chili sauce before serving for heat lovers. My household divides on spice tolerance, so I keep the base mild and offer chili oil on the side for those who want to increase the heat level.

Frequently Asked Questions

→ How do I ensure crispy chicken for this dish?

Cook the diced chicken in olive oil over medium-high heat until golden brown and crispy. Avoid overcrowding the pan for best results.

→ Can I use leftover rice?

Yes, using cold, leftover rice is ideal as it prevents clumping and helps achieve a better fried rice texture.

→ What vegetables work well in this dish?

Aside from peas and carrots, you can use bell peppers, broccoli, or corn for added variety and color.

→ How can I adjust the spice level?

Add or reduce the amount of chili flakes based on your spice preference. You can also serve chili sauce on the side for extra heat.

→ What can I use as garnish?

Fresh parsley, green onions, or even sesame seeds make excellent garnish options to elevate the presentation and flavor.