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Crispy High Protein Garlic Chicken Fried Rice Recipe Easy and Healthy

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A quick and easy garlic chicken fried rice recipe featuring crispy chicken pieces, fragrant garlic, and fluffy jasmine rice. High in protein and perfect for meal prep or a satisfying weeknight dinner.

Ingredients

Scale
  • 1 pound chicken breast, cut into 1-inch pieces
  • 4 cups cooked jasmine rice (preferably day-old)
  • 4 fresh garlic cloves, minced
  • 1/2 cup sliced green onions
  • 2 large eggs, lightly beaten
  • 3 tablespoons low-sodium soy sauce
  • 1 teaspoon sesame oil
  • 2 tablespoons vegetable oil or avocado oil
  • Freshly ground black pepper, to taste
  • Optional: 1/2 cup frozen peas or diced carrots

Instructions

  1. Pat dry chicken breast and cut into 1-inch pieces. Season lightly with salt and pepper.
  2. Heat 1 tablespoon vegetable oil in a skillet over medium heat. Pour in beaten eggs and scramble gently until just set but still moist. Remove eggs and set aside.
  3. Add another tablespoon of oil to the pan and increase heat to medium-high. Add chicken pieces in a single layer, pressing down gently with a spatula. Let chicken develop a golden-brown crust on one side for 3-4 minutes, then flip and cook until done, about 7-8 minutes total.
  4. Add minced garlic and sliced green onions to the pan. Stir quickly to coat everything in garlic oil and cook for 1 minute.
  5. Add cold cooked jasmine rice, breaking up clumps. Drizzle soy sauce and sesame oil evenly over the rice. Stir-fry for 5 minutes, allowing rice to toast lightly on the bottom.
  6. Fold in scrambled eggs and optional frozen peas or diced carrots. Stir until heated through, about 2 minutes.
  7. Season with freshly ground black pepper to taste. Remove from heat and let rest for a minute before serving.

Notes

Use day-old rice for best texture to avoid mushiness. Pat chicken dry before frying to ensure crispiness. Press chicken pieces gently and let them brown undisturbed to develop a golden crust. Add garlic after chicken is mostly cooked to prevent burning. For gluten-free, substitute soy sauce with tamari or coconut aminos. Sesame oil is best added at the end for flavor, not for frying.

Nutrition

Keywords: garlic chicken fried rice, high protein fried rice, crispy chicken fried rice, easy fried rice recipe, healthy fried rice, quick dinner, meal prep

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