High Protein Crispy Garlic Chicken Fried Rice Recipe
If you are searching for a delicious, satisfying meal that packs a punch of protein and a ton of flavor, you have to try this High Protein Crispy Garlic Chicken Fried Rice Recipe. It brings together tender, crispy chicken infused with fragrant garlic, vibrant vegetables, and perfectly seared rice for a full-bodied dish that feels both comforting and exciting. This recipe is not only quick to make on busy weeknights but also promises a delightful mix of textures and tastes that will have everyone coming back for seconds.
Ingredients You’ll Need
Simple, fresh ingredients are the heart of any great fried rice, and this High Protein Crispy Garlic Chicken Fried Rice Recipe is no exception. Each element plays a crucial role, from the juicy chicken cubes to the aromatic garlic and colorful veggies, creating a balance of flavors and textures you’ll love.
- Boneless skinless chicken breasts: The star protein that crisps up perfectly for that sought-after texture.
- Olive oil: Used twice to ensure both the chicken and vegetables get a lovely, golden sear.
- Garlic cloves: Minced fresh garlic adds vibrant aroma and depth throughout the dish.
- Soy sauce: Provides savory umami goodness that ties everything together.
- Salt and pepper: Simple seasonings to enhance natural flavors.
- Cooked rice: Day-old rice is key for perfectly dry, crispy grains.
- Onion: Adds slight sweetness and a subtle crunch.
- Mixed vegetables: A colorful medley of carrots, peas, and corn for sweetness and texture.
- Eggs: Lightly beaten to create soft scrambled bits throughout the rice.
- Sesame oil: A fragrant finishing touch to boost the Asian-inspired flavors.
- Crushed red pepper flakes (optional): For a little kick, if you like things spicy.
- Green onions: Freshly sliced for garnish and a mild onion bite.
- Sesame seeds: Adds a delicate crunch and attractive finish.
How to Make High Protein Crispy Garlic Chicken Fried Rice Recipe
Step 1: Cook the Chicken
Start by heating 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Toss in the chicken cubes and let them cook undisturbed for a couple of minutes to build a crispy golden crust. Stir occasionally and cook for about 6 to 8 minutes until perfectly browned. Then add the minced garlic, soy sauce, salt, and pepper, stirring for 1 to 2 minutes until the garlic really releases its lovely fragrance. Once done, set the chicken aside, keeping all those irresistible crispy bits.
Step 2: Cook the Vegetables
In the same skillet, pour in another tablespoon of olive oil to capture any leftover chicken flavor. Add the diced onions and mixed vegetables, stirring them frequently. In 4 to 5 minutes, these will soften up just right, keeping a nice tender yet slightly crisp texture that provides a wonderful contrast to the chicken and rice.
Step 3: Scramble the Eggs
Push your cooked veggies to one side of the skillet to carve out space. Pour the lightly beaten eggs into the empty side and scramble them gently until fully cooked but still soft. This step integrates a rich, silky component that melts into every bite when mixed into the rice later.
Step 4: Stir-Fry the Rice
Now for the magic! Add your cold, cooked rice to the skillet and break up any clumps with your spatula. Stir-fry for 3 to 4 minutes, ensuring the rice gets warmed through and starts to develop those hallmark crispy edges that make fried rice such a treat.
Step 5: Combine Everything
Return the golden chicken to the skillet and drizzle in soy sauce and the fragrant sesame oil. If you’re up for a little spice, sprinkle on the crushed red pepper flakes now. Stir everything together and cook for an additional 2 minutes to unite all those incredible flavors into a harmonious whole.
Step 6: Serve and Enjoy
Your High Protein Crispy Garlic Chicken Fried Rice Recipe is ready to be devoured. Dish it out while hot, and get ready to enjoy a mouthwatering combination of crispy chicken, savory garlic, fresh veggies, and perfectly seared rice that’s full of personality.
How to Serve High Protein Crispy Garlic Chicken Fried Rice Recipe
Garnishes
For an inviting and fresh finish, sprinkle sliced green onions and toasted sesame seeds right on top before serving. These simple garnishes add color, crunch, and a little extra flavor that makes every bite shine even more.
Side Dishes
This fried rice is a complete meal on its own, but pairing it with a crisp side salad or some lightly steamed broccoli can add a refreshing touch. For a bit of sauce, consider serving with a side of sweet chili or soy dipping sauce for extra indulgence.
Creative Ways to Present
For a fun twist, serve this High Protein Crispy Garlic Chicken Fried Rice Recipe in crispy lettuce cups for a handheld delight, or pile it onto a bed of zucchini noodles for a lower-carb option. Presentation is half the fun — don’t hesitate to get creative!
Make Ahead and Storage
Storing Leftovers
You can store any leftover fried rice in an airtight container in the refrigerator for up to 3 days. Keeping the rice chilled helps maintain its best texture, so be sure to cool it down quickly after cooking.
Freezing
This dish freezes reasonably well. Portion it into freezer-safe containers and freeze for up to 2 months. To thaw, transfer to the fridge overnight before reheating.
Reheating
Reheat your fried rice in a skillet over medium heat for best results, adding a splash of water or oil to keep it moist. Microwaving works too, but stir halfway through to heat evenly and revive that satisfying crispy finish.
FAQs
Can I use brown rice instead of white rice?
Absolutely! Brown rice works great for this recipe and will add a nuttier flavor and extra fiber, though it may not crisp up quite as much as white rice.
Is day-old rice necessary?
Using day-old rice is ideal because it has dried out, making it easier to separate grains and get that perfect fried rice texture. Freshly cooked rice can be too sticky, but if that’s all you have, just spread it out to cool and dry slightly before cooking.
What can I substitute for soy sauce?
If you need a gluten-free option, tamari or coconut aminos are excellent substitutes that provide similar savory depth with less sodium.
Can I add more vegetables?
Yes! Feel free to customize with bell peppers, snap peas, or baby corn. Just keep the vegetable quantity balanced so the dish cooks evenly and stays tasty.
How do I make the chicken extra crispy?
Make sure the pan is hot enough before adding the chicken and avoid overcrowding the skillet. Let the chicken cook undisturbed for a couple of minutes to develop that golden crust before stirring.
Final Thoughts
This High Protein Crispy Garlic Chicken Fried Rice Recipe is truly a winner in my book. It’s an easy, flavorful way to enjoy a wholesome dinner with bold garlic and crispy chicken that never gets boring. Whether for a weekday dinner or when friends come over, I guarantee it will quickly become one of your favorites to cook and share.
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High Protein Crispy Garlic Chicken Fried Rice Recipe
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
This High Protein Crispy Garlic Chicken Fried Rice is a quick and flavorful dish perfect for a satisfying weeknight meal. Featuring tender, golden-brown chicken cubes infused with garlic and soy sauce, stir-fried with mixed vegetables, scrambled eggs, and cold rice, then finished with sesame oil and a hint of spice. Garnished with fresh green onions and sesame seeds, this recipe offers a perfect balance of protein, veggies, and bold flavors in just 25 minutes.
Ingredients
Chicken Marinade
- 2 boneless skinless chicken breasts, cut into bite-sized cubes
- 2 tablespoons olive oil (divided)
- 3 cloves garlic, minced (divided)
- 1 tablespoon soy sauce (divided)
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Fried Rice
- 3 cups cooked rice (preferably cold, day-old rice works best)
- 1/2 onion, diced
- 1 cup mixed vegetables (carrots, peas, corn)
- 2 eggs, lightly beaten
- 1 tablespoon sesame oil
- 1/4 teaspoon crushed red pepper flakes (optional)
Garnish
- Green onions, sliced
- Sesame seeds
Instructions
- Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken cubes and cook for 6-8 minutes, stirring occasionally, until the chicken is golden brown and crispy on the outside. Add 3 cloves garlic, minced, along with 1 tablespoon soy sauce, salt, and pepper. Cook for another 1-2 minutes until the garlic becomes fragrant. Remove the chicken from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and mixed vegetables. Stir-fry for 4-5 minutes until the vegetables are tender but still vibrant.
- Scramble the Eggs: Push the cooked vegetables to one side of the skillet. Pour the lightly beaten eggs into the empty side. Scramble the eggs until fully cooked, then mix the eggs and vegetables together evenly.
- Stir-Fry the Rice: Add the cold cooked rice to the skillet, breaking up any clumps with a spatula. Stir-fry the rice for 3-4 minutes to heat through and allow it to become lightly crisp.
- Combine Ingredients: Return the cooked chicken to the skillet. Add 2 tablespoons soy sauce, 1 tablespoon sesame oil, and crushed red pepper flakes if using. Stir everything together and cook for another 2 minutes to blend all the flavors.
- Serve: Plate the fried rice and garnish with sliced green onions and a sprinkle of sesame seeds. Serve immediately while hot for the best taste and texture.
Notes
- Using day-old, chilled rice helps to prevent soggy fried rice by keeping the grains separate.
- You can substitute mixed vegetables for any preferred veggies like bell peppers or broccoli for variety.
- Adjust the crushed red pepper flakes according to your preferred spice level or omit for a milder version.
- For extra protein, consider adding tofu or shrimp along with the chicken.
- Soy sauce can be replaced with tamari or coconut aminos for a gluten-free version.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Frying
- Cuisine: Asian
