High Protein Crispy Garlic Rice

This high-protein crispy garlic chicken fried rice transforms basic ingredients into a restaurant-quality meal in under 30 minutes. I developed this recipe during my busy grad school days when I needed quick, nutritious dinners that would fuel my late-night study sessions.

I first created this dish when my Chinese takeout budget ran dry during finals week. Since then, it's become my go-to impressive yet easy meal when friends come over unexpectedly. The secret is getting that chicken truly crispy before combining everything.

Ingredients

• Chicken breasts: Diced into small cubes for quick cooking and maximum surface area for crispiness
• Cold cooked rice: Preferably day-old as fresh rice tends to become mushy
• Olive oil: For a healthier cooking base while still achieving crispiness
• Minced garlic: Fresh provides the aromatic foundation of authentic fried rice
• Green peas and diced carrots: Add color, nutritional value, and sweetness
• Eggs: Create silky ribbons throughout and boost protein content
• Low sodium soy sauce: Delivers umami depth without excessive salt
• Sesame oil: A small amount transforms ordinary fried rice into something special
• Chili flakes: Optional but recommended for gentle heat that enhances flavors
• Green onions or parsley: For fresh contrast and visual appeal

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Step-by-Step Instructions

Cook the Chicken:

Season diced chicken with salt and pepper before adding to a hot pan with olive oil. Cook until golden brown and crispy around the edges, about 5-7 minutes. The key is not stirring too frequently, which prevents proper browning. When chicken is cooked through with crispy exterior, remove and set aside on a paper towel to maintain crispiness.

Sauté Garlic:

Using the same pan with the flavorful chicken bits, add minced garlic and cook for exactly one minute. Watch carefully as garlic burns quickly and bitter burnt garlic will ruin the entire dish. The garlic should become fragrant and just barely golden.

Add Vegetables:

Add peas and carrots to the aromatic garlic oil. If using frozen vegetables, no need to thaw first, just cook slightly longer. Stir-fry for 2-3 minutes until vegetables brighten in color but still maintain some firmness.

Scramble Eggs:

Push vegetables to the side creating a clear space in the pan. Pour beaten eggs into this space and let set slightly before breaking up with your spatula. This technique creates distinct pieces of egg rather than coating the rice.

Add Rice:

Add cold rice breaking up any clumps with your fingers before adding to ensure even cooking. Cold rice separates beautifully while warm rice tends to clump and become gummy. Stir to combine with vegetables and egg, coating grains in the flavorful oil.

Season the Dish:

Drizzle soy sauce and sesame oil around the perimeter of the pan rather than directly on the rice. This allows the heat to activate the aromatics in the sauces before they coat the rice. Add chili flakes if using and stir continuously for 2-3 minutes.

Combine Chicken:

Return the crispy chicken to the pan mixing gently to maintain the crispy texture. Heat everything through for about 2 minutes until steaming hot, tossing occasionally rather than stirring to keep rice fluffy.

Garnish and Serve:

Transfer to serving bowls and top with fresh herbs. The contrast between the hot savory rice and the fresh green herbs elevates this simple dish to restaurant quality.

The sesame oil might seem like an optional ingredient, but it's truly transformative. I once served two batches side by side to my family one with and one without sesame oil. Even my picky nephew immediately identified the sesame version as "the good one" without knowing the difference.

Perfect Rice for Fried Rice

The ideal rice for this dish is at least one day old and refrigerated. Fresh rice contains too much moisture and will turn mushy when stir-fried. If you're in a hurry, cook rice normally, then spread on a baking sheet and refrigerate uncovered for 30 minutes to dry it out before using. Medium or long-grain rice works best as short-grain varieties tend to be too sticky for proper fried rice texture.

Smart Substitutions

This recipe welcomes many variations based on what you have available. Swap chicken for firm tofu or shrimp for different protein options. Brown rice can replace white rice for added fiber and nutrients, though you may need to add an extra splash of soy sauce for flavor. Frozen mixed vegetables work perfectly and save chopping time. For a lower-sodium version, replace half the soy sauce with coconut aminos or low-sodium chicken broth.

Serving Suggestions

Serve this chicken fried rice as a complete meal on its own or pair with a simple cucumber salad dressed with rice vinegar for a refreshing contrast. For a more elaborate spread, accompany with steamed edamame or vegetable potstickers. This dish is best enjoyed immediately after cooking when the textural contrast between crispy chicken and tender rice is at its peak, though leftovers reheat surprisingly well in a skillet with a splash of water.

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This crispy garlic chicken fried rice is the perfect combination of simplicity and bold Asian-inspired flavors for weeknight dinners or entertaining guests.

Frequently Asked Questions

→ What kind of rice is best for this dish?

Cold, day-old cooked rice works best as it prevents the dish from becoming mushy. Jasmine or long-grain rice are ideal options.

→ Can I use chicken thighs instead of chicken breasts?

Yes, chicken thighs work wonderfully. They remain tender and juicy when cooked, making them a great alternative.

→ What can I use instead of soy sauce?

Tamari or coconut aminos are great substitutes if you're looking for a gluten-free or slightly sweeter option.

→ How do I prevent the rice from sticking to the pan?

Ensure your pan or wok is well-heated and use a small amount of oil to coat the bottom. Cold rice also helps reduce sticking.

→ Can I add other vegetables to this dish?

Absolutely! You can add bell peppers, broccoli, or even zucchini for extra flavor and nutrients.

→ Is sesame oil essential for this recipe?

While sesame oil adds a unique nutty flavor, it can be omitted or substituted with a neutral oil like vegetable or canola if needed.