How do I keep the chicken crispy in fried rice?

Coating the chicken in a light layer of cornstarch before pan-frying helps lock in moisture and creates a crunchy texture. To keep it crispy, always add the chicken back at the very end of cooking.

Can I make high protein crispy garlic chicken fried rice with brown rice?

Yes, brown rice works wonderfully. It adds a nutty flavor, extra fiber, and more nutrients. Just make sure it’s day-old rice so it stir-fries without clumping.

What vegetables work best in this fried rice?

Classic peas, carrots, and green onions are staples, but you can also add bell peppers, broccoli, or zucchini. Choose vegetables that cook quickly and add color, crunch, and nutrition.

Is soy sauce necessary in this recipe?

Soy sauce provides depth and umami, but you can swap it with tamari for a gluten-free option or coconut aminos for a lighter, slightly sweeter taste.

How long does high protein crispy garlic chicken fried rice last in the fridge?

It keeps well in an airtight container for up to 4 days. Reheat it in a skillet with a splash of water to revive the flavors and prevent the rice from drying out.

Can I freeze this fried rice for later?

Absolutely. Cool it completely, portion it into freezer-safe bags, and freeze for up to 2 months. Reheat in a hot skillet for best results — this brings the texture and flavors back to life.

High Protein Crispy Garlic Chicken Fried Rice: 4 Simple Steps for a Healthy Dinner

Description

A flavorful, protein-packed fried rice made with crispy chicken, garlic, and vegetables. Perfect for busy nights or post-workout fuel.

Ingredients

2 cups cooked jasmine or basmati rice (day-old preferred)
1 lb boneless skinless chicken breast, diced
4 cloves garlic, minced
2 tbsp olive oil or sesame oil
1 cup 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
1 tbsp watera

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Instructions

Toss chicken with cornstarch until evenly coated.
Heat oil in skillet and cook chicken until crispy golden, remove and set aside.
Add garlic to pan and sauté until fragrant.
Push garlic to the side, scramble eggs until soft curds form.
Add rice, peas, carrots, and green onions; stir with soy and oyster sauce.
Return crispy chicken, toss gently, season with pepper, and serve hot.

Notes

Use day-old rice for best texture.
Add any leftover vegetables for variety.
Reheats well for meal prep.