Why You’ll Love This Recipe

High Protein Crispy Garlic Chicken Fried Rice is a satisfying and flavorful meal that combines crispy seasoned chicken with garlicky fried rice, packed with protein to fuel your day. Perfect for meal prep or a quick dinner, this dish delivers crunch, aroma, and savory goodness in every bite—while keeping your macros in check.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

chicken breastsoy sauceoystercornstarchgarlic (minced and sliced)eggcooked brown ricegreen onionssesame oilsalt and pepperolive oil or avocado oilpeas and carrots (optional for added texture and color)

directions

Cut the chicken breast into small cubes and marinate with soy sauce, oyster sauce, and cornstarch for at least 15 minutes.

Heat oil in a pan and fry thinly sliced garlic until golden and crispy. Remove and set aside.

In the same pan, add more oil if needed and cook the marinated chicken until golden and crispy on the outside and fully cooked inside. Set aside.

Scramble the eggs in the pan, then add cooked brown rice and mix well.

Add minced garlic, salt, pepper, soy sauce, and sesame oil to the rice, stirring to evenly combine.

Fold in the cooked chicken, green onions, and optional peas and carrots. Stir-fry for another 2–3 minutes until everything is heated through.

Top with crispy garlic slices before serving.

Servings and timing

This recipe yields approximately 3–4 servings.
Preparation time: 15 minutes
Marination time: 15 minutes
Cooking time: 15 minutes
Total time: 45 minutes

Variations

Use quinoa instead of rice for extra protein and fiber.
Substitute chicken with tofu or shrimp for a different protein profile.
Add chili flakes or sriracha for a spicy kick.
Stir in spinach or kale for added greens.

storage/reheating

Store in an airtight container in the refrigerator for up to 4 days.
Reheat in a skillet over medium heat for best texture or microwave for 1–2 minutes.
Freeze in meal-prep containers for up to 1 month—thaw overnight in the fridge before reheating.

FAQs

What makes this fried rice high in protein?
The use of lean chicken breast, eggs, and optional additions like peas or tofu boosts the protein content significantly.

Can I use white rice instead of brown rice?
Yes, but brown rice adds more fiber and a slightly nuttier flavor.

How do I make sure the chicken stays crispy?
Cook the chicken in a hot pan with enough oil and avoid overcrowding the pan.

Can I skip the marination step?
You can, but marinating enhances flavor and improves texture.

Is this recipe gluten-free?
Use gluten-free soy sauce and oyster sauce to keep it gluten-free.

Can I add other vegetables?
Absolutely! Bell peppers, broccoli, or zucchini work well.

Can I make this ahead of time?
Yes, it stores and reheats well, making it great for meal prep.

Is sesame oil necessary?
It adds a distinctive flavor, but you can skip it or use another oil you prefer.

Conclusion

High Protein Crispy Garlic Chicken Fried Rice is a powerhouse dish that doesn’t compromise on taste or texture. With its crispy garlic topping, juicy chicken, and savory rice, it’s a wholesome meal that’s easy to make and perfect for busy weeknights or fitness-focused meal planning.