Go Back
High protein crispy garlic chicken fried rice in a black skillet topped with green onions

High Protein Crispy Garlic Chicken Fried Rice

A flavorful one-pan high protein dish featuring crispy garlic chicken and fried rice, ready in 30 minutes with 30 grams of protein per serving.
Print Recipe Save This Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: American, Asian
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups cooked rice Day-old refrigerated rice preferred for best texture
  • 1 lb chicken breast Diced into bite-sized pieces
  • 4 cloves garlic Minced
  • 2 tbsp soy sauce Adjust to taste; use tamari for gluten-free
  • 1 tbsp sesame oil
  • 1 cup mixed vegetables Peas, carrots, and corn
  • 2 eggs Beaten
  • 2 green onions Chopped, added just before serving
  • salt and pepper To taste

Equipment

  • large skillet or wok
  • Spatula or wooden spoon

Method
 

  1. Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat until shimmering.
  2. Add minced garlic and diced chicken breast together. Cook for 5 to 7 minutes, stirring occasionally, until chicken is golden brown and fully cooked through.
  3. Push the chicken to one side of the pan. Add mixed vegetables to the cleared space and stir-fry for 2 to 3 minutes until heated through and bright in color.
  4. Pour beaten eggs into the skillet alongside the chicken and vegetables. Scramble gently for 2 minutes until fully cooked, then fold everything together.
  5. Add cold cooked rice, breaking up any clumps. Let rice press against the hot pan for 30 to 60 seconds at a time before stirring to develop crispy bits.
  6. Drizzle soy sauce evenly over everything and toss well until rice is fully coated and heated through. Taste and season with salt and pepper.
  7. Remove from heat, top with chopped green onions, and serve immediately.

Notes

Use day-old refrigerated rice for the best non-mushy texture. Do not overcrowd the pan when cooking chicken; work in two batches for larger portions. Substitute soy sauce with tamari for a gluten-free version. Refrigerate leftovers in an airtight container for up to 4 days or freeze for up to 2 months.
QR Code linking back to recipe