High Protein Crispy Garlic Chicken Fried Rice

Introduction

High Protein Crispy Garlic Chicken Fried Rice delivers everything you want in a main dish: bold garlic aroma, an extra-crispy chicken bite, and satisfying, nourishing rice—all in one skillet. This upgraded fried rice is an easy way to hit your protein goals without compromising on flavor, perfect for busy weeknights or meal prep.

What Makes This Fried Rice Outstanding?

Unlike standard fried rice, this version spotlights extra crispy garlic chicken. The chicken is marinated, pan-fried to golden perfection, and then tossed with fluffy rice, vibrant vegetables, and aromatic garlic. Every bite offers a craveable medley of crunch, savory depth, and freshness, making it a versatile crowd-pleaser that works as both a wholesome meal and an impressive make-ahead lunch.

How to Prepare the Chicken and Veggies

Start by cutting your boneless skinless chicken breast into bite-sized cubes. Speed up prep work by using the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper—it allows you to dice both your chicken and vegetables super quickly and evenly for consistent cooking.

Toss the chicken with a mixture of cornstarch, soy sauce, and egg—a coating that turns ultra-crispy in a hot skillet. For even crispier results, opt for a nonstick pan like the SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch, which helps brown the chicken without sticking and enables minimal oil use for a lighter meal. Stir-fry your veggies (bell peppers, carrots, peas, or your favorites) until just-tender to preserve crunch and color.

Bringing It All Together: The Fried Rice

Use chilled, day-old rice for the best texture—freshly cooked rice is too soft and can become mushy. A large, roomy pan is key for ensuring the rice fries rather than steams. When adding the crispy chicken back to the pan, sprinkle minced fresh garlic for irresistible flavor.

Finish the dish with a drizzle of soy sauce and a spritz from the YARRAMATE 16oz/470ml Oil Sprayer for Cooking for precise, even oil coverage and a restaurant-quality sheen.

Serving, Storing & Meal Prep Tips

Serve your high protein fried rice immediately—it’s best eaten hot when the chicken is at its crispiest. Portion leftovers into Rubbermaid Brilliance Food Storage Containers, Set of 5 (3.2 Cup); this meal keeps well in the fridge for 3-4 days and reheats beautifully for lunch.

For convenient, on-the-go meals, pack a serving in a Bentgo Salad Container – 54 oz Bowl, Khaki Green. Garnish with sliced green onions, sesame seeds, or a squeeze of fresh lime for a boost of flavor and freshness.

Nutritional Information and Serving Size

This recipe makes about 4 hearty servings. Each portion provides approximately 34–36g of protein, along with complex carbs and loads of veggies—coming in at roughly 420–480 calories per serving, depending on your protein and vegetable choices.

Recipe Recap: The Ultimate Crispy, High Protein Garlic Chicken Fried Rice

Packed with protein, flavor, and texture, this fried rice brings together crispy garlic-infused chicken, colorful vegetables, and perfectly fried rice in a single dish. The result: a filling, nutritious, and utterly delicious meal that’s ideal for both family dinners and meal prep.

Instructions

1. In a bowl, toss diced chicken with egg, cornstarch, soy sauce, and a pinch of salt. Set aside for 10 minutes to marinate.
2. Meanwhile, use the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper to dice all your bell peppers and carrots evenly.
3. Heat 1 tablespoon oil in the SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch over medium-high. Add chicken in a single layer and cook undisturbed for 3–4 minutes until crisp and golden. Flip and finish cooking another 2–3 minutes. Remove chicken; set aside.
4. Add more oil if needed. Stir-fry bell peppers, carrots, and peas for 2–3 minutes until vegetables are still crisp-tender. Push to one side of pan.
5. Add minced garlic to the empty side. Sauté for 30 seconds until fragrant, then stir together with the veggies.
6. Add chilled rice to pan. Cook, breaking up clumps, for 2–3 minutes until heated through and beginning to crisp at the edges.
7. Return chicken to pan along with green onions. Pour over additional soy sauce to taste. Finish by spritzing the rice and chicken with the YARRAMATE 16oz/470ml Oil Sprayer for Cooking for subtle sheen and even flavor.
8. Toss everything together and garnish with sesame seeds and lime, if using. Serve hot, or store leftovers in Rubbermaid Brilliance Food Storage Containers, Set of 5 (3.2 Cup) for easy meal prep.

Cook and Prep Times

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Enjoy every bite of this high protein crispy garlic chicken fried rice—a healthy, better-than-takeout dish made simple!