Dinner

High Protein Crispy Garlic Chicken Fried Rice Recipe

ByLila Prescott October 23, 2025October 23, 2025

Introduction

This High Protein Crispy Garlic Chicken Fried Rice is a flavorful and satisfying dish perfect for weeknight dinners. Combining tender chicken with fragrant garlic and vibrant vegetables, it’s a wholesome meal that comes together quickly using day-old rice for the best texture.

A close-up view of a bowl filled with fried rice, showing layers of fluffy light brown rice mixed with small orange carrot cubes scattered throughout. On top and mixed in are several pieces of golden-brown grilled chicken with a lightly crispy texture and nice grill marks. Green chopped spring onions are sprinkled over the rice and chicken, adding a fresh color contrast. The bowl is white, sitting on a surface with a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

Ingredients

2 cups cooked jasmine or basmati rice, preferably day-old
1 lb boneless, skinless chicken breast, cut into small pieces

4 cloves garlic, minced
2 tbsp olive oil or sesame oil

1 cup frozen peas and carrots, thawed
3 green onions, sliced

2 large eggs, lightly beaten
3 tbsp low-sodium soy sauce
1 tbsp oyster sauce (optional)

½ tsp ground black pepper
1 tsp cornstarch (for chicken coating)
1 tbsp water (for cornstarch slurry)

Instructions

Step 1: Toss the chicken pieces with the cornstarch until evenly coated. This helps create a crispy texture once cooked.
Step 2: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until golden and crispy, about 5–7 minutes. Remove the chicken and set aside.
Step 3: In the same pan, add the remaining tablespoon of oil. Add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it.

Step 4: Push the garlic to the side, pour in the beaten eggs, and gently stir until just set into soft curds.
Step 5: Add the cooked rice, peas, carrots, and green onions to the pan. Drizzle with soy sauce and oyster sauce, then stir-fry for a few minutes, breaking up any clumps and allowing flavors to blend.
Step 6: Return the crispy chicken to the pan and toss everything together to coat the chicken while maintaining its crunch.

Step 7: Sprinkle with black pepper, adjust seasoning as needed, and serve hot.

Tips & Variations

Use day-old rice to prevent sogginess and achieve a better fried rice texture.
Do not overcrowd the pan when cooking chicken to keep it crispy.

Add the chicken back at the end to maintain its crunch.
For a gluten-free version, substitute soy sauce with tamari or a gluten-free soy sauce alternative.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat or in the microwave until warmed through, adding a splash of water if needed to prevent drying out.

How to Serve

A close-up view of a white bowl filled with fried rice layered with small white rice grains lightly coated with a golden brown sauce, mixed with orange carrot pieces and bright green chopped scallions scattered throughout. The dish is topped with several nicely browned, slightly crispy pieces of chicken that have a textured, seared surface. The background shows a soft, white marbled texture that contrasts with the warm colors of the food. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh rice instead of day-old rice?

Freshly cooked rice tends to be too moist and can result in clumpy, soggy fried rice. Using day-old rice helps achieve a better texture because it is drier and separates easily.

Is oyster sauce necessary for this recipe?

Oyster sauce adds depth and a subtle sweetness, but it’s optional. If you prefer not to use it, you can omit it or replace it with a little more soy sauce or a dash of hoisin sauce for extra flavor.