High protein crispy garlic chicken fried rice became my go-to meal after a weekend when I had leftover rice and a serious craving for something crunchy and flavorful. I didn’t want to order takeout so I experimented with pan-frying some marinated chicken and tossing it with garlicky rice and veggies. The result was so good it instantly became a weekly staple.

What makes this dish special is the crispy golden chicken bites layered on top of fluffy fried rice that’s loaded with colorful veggies and soft scrambled eggs. Every bite gives you crunch, comfort, and that signature garlic aroma that fills the kitchen and makes everyone hungry.

Ingredients

Here’s what I use for this recipe. You can always make substitutions if you prefer!

Boneless chicken thighs or breast – Tender juicy protein that crisps up perfectly when pan-fried.
Cooked rice – Cold leftover rice works best for a firm texture.
Eggs – Scrambled lightly into the rice for softness and protein.
Garlic – Sliced thin and fried until golden for deep flavor and crunch.
Soy sauce – Adds savory umami richness to the rice.
Sesame oil – Gives that distinct fried rice flavor and finish.
Carrots and peas – Add texture color and nutrition to the dish.
Cornstarch – Coats the chicken for a crispy finish.
Salt and pepper – To balance all the flavors.
Green onions – Optional garnish for freshness and a pop of color.
Tools You’ll Need
Large skillet or wok – Perfect for frying rice and crisping up the chicken.
Mixing bowl – To marinate and coat the chicken.
Spatula – For scrambling the eggs and stirring everything together.
Sharp knife and cutting board – To prep the garlic and veggies.
Slotted spoon – Useful for removing garlic chips after frying.
Paper towel-lined plate – For draining excess oil from the chicken and garlic chips.

Instructions

Step 1: Prep the Chicken

I start by cutting the chicken into bite-sized pieces and seasoning it with salt, pepper, and a little soy sauce. Then I toss it in cornstarch so it gets nice and crispy when fried.

Step 2: Fry the Garlic Chips

In a skillet I heat oil and add thinly sliced garlic. I fry them until golden then remove them with a slotted spoon and set them aside—they’ll go on top at the end for crunch and flavor.

Step 3: Cook the Chicken

Using the same pan I fry the chicken pieces until they’re golden brown and crispy on all sides. I transfer them to a paper towel-lined plate while I cook the rest of the dish.

Step 4: Scramble the Eggs

I push the chicken aside and quickly scramble the eggs in the pan. Once they’re soft and cooked I mix them back into the rest of the ingredients.

Step 5: Stir-Fry the Rice

I add a little more oil to the pan if needed then toss in the cold rice, peas, and carrots. I stir-fry it all together for a few minutes before adding soy sauce and sesame oil for flavor.

Step 6: Top and Serve

I pile the rice onto plates, top with the crispy chicken, sprinkle with garlic chips, and garnish with green onions. It’s best served hot and fresh!

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Tips

Use day-old rice for best texture—fresh rice tends to get mushy.

You can air fry the chicken if you want a lighter version.

Make it spicy by adding chili flakes or a drizzle of sriracha.

Ways to Serve

Pair it with a fresh cucumber salad or pickled veggies.

Turn it into a meal-prep box with extra veggies and sauce on the side.

Wrap it in lettuce leaves for a fun and healthy take.

Frequently Asked Questions

Can I make High Protein Crispy Garlic Chicken Fried Rice ahead of time?

Yes! I store the chicken and rice separately to keep the chicken crispy, then reheat and combine before serving.

What’s the best rice for High Protein Crispy Garlic Chicken Fried Rice?

I prefer jasmine or basmati rice that’s been cooked and chilled for at least a few hours or overnight.

Can I bake the chicken instead of frying for High Protein Crispy Garlic Chicken Fried Rice?

Absolutely. I bake the coated chicken at 400°F until crispy, about 20–25 minutes, flipping halfway through.

See You in the Kitchen

I hope you give this high protein crispy garlic chicken fried rice a try! It’s crunchy, flavorful, and packed with everything you need for a satisfying meal. Let me know how you make it your own or what veggies you add—I’d love to hear!

Happy Cooking!