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High Protein Crispy Garlic Chicken Fried Rice

Crispy chicken, scrambled eggs, and garlic-infused rice create a protein-packed one-pan dinner in 30 minutes.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 3 servings
Course: Dinner, Main Course
Cuisine: Asian, Chinese
Calories: 445
Ingredients Equipment Method Notes

Ingredients
  

  • 2 large chicken breasts diced into small pieces
  • 1 tbsp olive oil plus more as needed
  • salt and black pepper to taste
  • 1/2 tsp garlic powder and onion powder optional, for extra flavor
  • 1 cup cooked rice day-old or chilled leftover rice works best
  • 2 large eggs lightly beaten
  • 3-4 cloves garlic finely minced
  • 1 cup frozen mixed vegetables peas, carrots, corn
  • 2 tbsp soy sauce low sodium preferred
  • 1 tbsp toasted sesame oil
  • 1/2 tsp red pepper flakes optional, for heat
  • sliced spring onions for garnish
  • sriracha or extra soy sauce optional, for serving

Equipment

  • Large pan or wok
  • spatula
  • knife and cutting board

Method
 

  1. Heat olive oil in a large pan or wok over medium-high heat. Add diced chicken pieces in a single layer, season with salt and pepper, and cook undisturbed for 3-4 minutes. Flip and cook another 3-4 minutes until chicken has crispy, golden edges and is cooked through. Remove to a plate and set aside.
  2. Add a small drizzle of oil to the pan if needed. Add minced garlic and sauté for about 30 seconds, stirring constantly, until fragrant but not browned. Watch carefully to prevent burning.
  3. Push garlic to one side of the pan and pour beaten eggs into the cleared space. Let sit for 10 seconds, then scramble into small curds until just set. Mix with the garlic.
  4. Add cold rice to the pan, breaking up any large clumps with a spatula. Stir-fry for 2-3 minutes, pressing down occasionally, until rice grains are separated and coated in garlic-infused oil.
  5. Toss in frozen vegetables, soy sauce, and sesame oil. Continue stir-frying for 2-3 minutes, tossing constantly, until vegetables are heated through and rice develops golden spots.
  6. Return crispy chicken to the pan and toss everything together for 1-2 minutes until evenly distributed and piping hot.
  7. Taste and adjust seasoning with additional soy sauce or red pepper flakes if desired. Serve immediately, topped with sliced spring onions.

Notes

Storage: Refrigerate in airtight container for up to 3 days. Add 1-2 tablespoons water when reheating to prevent drying. Not recommended for freezing. Rice tip: Day-old cold rice is essential for proper texture. If using fresh rice, spread on baking sheet and freeze for 15-20 minutes to dry it out. Substitutions: Use shrimp, tofu, ground turkey, or ground pork instead of chicken. Replace half the rice with cauliflower rice for lower carb. Swap frozen vegetables for fresh snap peas, bell peppers, or cabbage. Variations: Add bean sprouts at the end for crunch. Stir in chili crisp oil for heat and texture. Top with a fried egg for extra protein. Use brown rice for more fiber. Pro tip: For extra crispy rice, stop stirring at the end and let it sit undisturbed on high heat for 2-3 minutes to create a crispy bottom layer.