Garlic Chicken Fried Rice Recipe | High Protein, 30 Minutes

Name: Garlic Chicken Fried Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 cups Cooked jasmine or basmati rice (Day-old preferred for best texture); 1 lb Boneless skinless chicken breast (Cut into small pieces); 4 cloves Garlic (Minced); 2 tbsp Olive oil or sesame oil; 1 cup Frozen peas and carrots (Thawed); 3 Green onions (Sliced); 2 large Eggs (Lightly beaten); 3 tbsp Low-sodium soy sauce; 1 tbsp Oyster sauce (Optional); 0.5 tsp Ground black pepper; 1 tsp Cornstarch (For chicken coating); 1 tbsp Water (For cornstarch slurry)

Introduction: Why Garlic Chicken Fried Rice Is the Ultimate High Protein Comfort Meal

Garlic chicken fried rice is more than just a tasty dinner. It’s that rare mix of satisfying, healthy, and fast that makes it a go-to for busy weeknights or post-gym hunger. If you’ve ever stared at leftover rice and wondered how to turn it into something great, this dish is your answer.

A close-up of garlic chicken fried rice with crispy chicken pieces, peas, and carrots in a black bowl — Crispy garlic chicken fried rice with veggies, ready to serve

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Craving a restaurant style version next Try this Japanese style chicken fried rice.

What makes this version stand out is the balance. You get lean protein from chicken breast, that golden garlic aroma, and just enough crispy texture to keep every bite interesting. It’s comforting without being heavy. Nutritious without tasting like a compromise.

Whether you’re meal prepping for the week or need a healthy dinner that actually fills you up, garlic chicken fried rice delivers. It fits cleanly into high protein meals for dinner, works well in low carb plans, and is easy to adjust for different tastes.

By the end of this quick guide, you’ll have a recipe that covers both flavor and fuel. Let’s get into it.

Ingredients for Garlic Chicken Fried Rice

Here’s what you’ll need to make a quick, high protein garlic chicken fried rice that’s satisfying and meal-prep friendly. Each ingredient is easy to find and keeps the recipe flexible for swaps or add-ons.

2 cups cooked jasmine or basmati rice (day-old rice works best)
1 pound boneless, skinless chicken breast, diced
4 garlic cloves, minced
2 tablespoons olive oil or sesame oil
1 cup frozen peas and carrots, thawed
3 green onions, sliced
2 large eggs, lightly beaten
3 tablespoons low-sodium soy sauce
1 tablespoon oyster sauce (optional for deeper flavor)
½ teaspoon black pepper
1 teaspoon cornstarch
1 tablespoon water (for cornstarch slurry)

Ingredient Tips

For extra protein, add a second egg or top with a fried egg.
Swap peas and carrots for bell peppers or snap peas if preferred.
Use cauliflower rice for a lower carb version without losing flavor.

Can I use freshly cooked rice?

It’s better to use rice that has been chilled for at least a few hours. Freshly cooked rice tends to be too soft and can make the dish soggy.

How to Make Crispy Garlic Chicken Fried Rice

This dish comes together fast if everything is prepped before you start. Here’s how to build flavor and texture in each layer.

Coat the chicken
Toss the diced chicken with cornstarch and a tablespoon of water. This light coating helps it crisp up in the pan.
Cook the chicken
Heat one tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about five to seven minutes. Remove it and set it aside.
Sauté the garlic
In the same pan, add the second tablespoon of oil. Add the minced garlic and stir for about thirty seconds until it smells fragrant. Do not let it burn.
Scramble the eggs
Push the garlic to one side and pour in the beaten eggs. Stir gently until they set into soft curds.
Combine the base
Add the rice, peas, carrots, and green onions. Stir well to break up any clumps. Pour in the soy sauce and oyster sauce, then stir-fry everything together for two to three minutes.
Finish with the chicken
Add the crispy chicken back to the pan. Toss everything together gently to avoid breaking up the crispy bits. Sprinkle with black pepper.

What helps the chicken stay crispy?

Add it back at the very end and stir gently. Avoid letting it sit too long in the sauce to preserve that golden edge.

Garlic chicken fried rice with juicy chicken strips, peas, carrots, and fresh herbs in a black bowl — High protein garlic chicken fried rice made with fresh vegetables and lean chicken

Meal Prep Tips for Busy Days

Garlic chicken fried rice is ideal for meal prep because it holds up well in the fridge and reheats quickly. With a few small adjustments, you can turn it into a lunch or dinner that works for multiple days.

Portion in airtight containers
Divide the rice into single-serving containers right after it cools. This keeps texture and flavor intact.
Add veggies last if storing for later
Some veggies like peas or bell peppers can lose their bite over time. Add them fresh when reheating if you prefer more crunch.
Use a non-stick pan for reheating
This helps bring back a slight crisp on the rice and chicken. A splash of water or soy sauce can refresh moisture without making it soggy.

What if I want to prep lunch versions?

Swap jasmine rice with brown rice or quinoa for added fiber. You can also keep sauce on the side and mix it in after reheating to keep it tasting fresh.

Custom Variations and Swaps

Garlic chicken fried rice is easy to adapt to different diets or ingredient preferences. Here are a few simple ways to switch it up without losing the flavor or protein boost.

Rice and Protein Recipe Swaps

Use brown rice, cauliflower rice, or quinoa instead of white rice.
Replace chicken with shrimp, tofu, or beef strips for variety.
Add edamame or black beans to increase plant-based protein.

Want a twist Explore this Italian fried rice for a fun change up.

Meal Prep for Picky Eaters (Adult-Friendly Tweaks)

Skip the peas and carrots and add vegetables like corn or zucchini.
Serve sauce on the side for anyone who prefers a lighter flavor.
Cut ingredients smaller for more even texture and easier bites.

Can I make this vegetarian?

Yes. Use tofu or scrambled eggs as your protein, and skip the oyster sauce or replace it with a vegetarian alternative.

Frequently Asked Questions About Garlic Chicken Fried Rice

Can I use freshly cooked rice?

It is possible, but day-old rice gives better texture. Fresh rice can turn soft and sticky when stir-fried.

Is this recipe good for low carb diets?

Yes, if you substitute the rice with cauliflower rice or another low carb grain. You still get the garlic and protein benefits without the extra carbs.

How do I keep the chicken crispy after cooking?

Add it back to the pan at the very end and stir gently. Avoid covering it too long or reheating it in a way that traps steam.

What are some healthy supper ideas similar to this?

Try other high protein stir-fries, such as ginger shrimp with brown rice or beef and broccoli over quinoa. These are quick and meal-prep friendly too.

Can picky eaters enjoy this?

Yes. You can adjust the veggies, make the sauce milder, or serve components separately. It is flexible enough to work for different tastes.

Nutrition Information

Garlic chicken fried rice offers a balanced mix of protein, healthy carbs, and vegetables. It is a great option for anyone focusing on high protein and high fiber meals without sacrificing flavor.

Estimated per serving:

Calories: 420
Protein: 38 grams
Carbohydrates: 35 grams
Fat: 18 grams
Fiber: 3 grams

This dish works well for those following a high protein diet, especially when paired with fiber-rich grains or extra vegetables. You can also make it leaner by using less oil or switching to a low-fat protein like ground turkey.

Does this work for high fiber meal prep?

Yes. Add in vegetables like broccoli, snap peas, or edamame for more fiber. You can also switch to brown rice or quinoa for added benefits.

Garlic chicken fried rice in a white bowl with carrots, peas, green onions, and tender chicken pieces — A bowl of garlic chicken fried rice with colorful veggies and juicy chicken, perfect for weeknight meals

Final Thoughts on Garlic Chicken Fried Rice

Garlic chicken fried rice is more than just an easy dinner. It brings together bold flavor, balanced nutrition, and simple prep in a way that fits into any busy routine. Whether you’re cooking for the week or just need something comforting after a long day, this recipe checks every box.

It is flexible enough to adjust for different diets, yet strong enough on its own to become a go-to meal. With crispy chicken, savory garlic, and satisfying rice, you get a dish that feels both homemade and crave-worthy.

Try it once and you might find yourself making it again and again. When you do, feel free to mix things up. Cooking should be practical, but it should also be fun.

Garlic Chicken Fried Rice

Emily Wilson

Garlic Chicken Fried Rice is a high-protein, quick-to-make dinner loaded with crispy chicken, golden garlic, and fluffy rice. Perfect for busy weeknights, meal prep, or anyone craving a healthier takeout-style dish at home.

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Prep Time 10

Cook Time 20

Total Time 30

Course Main Course

Cuisine Asian-Inspired

Servings 4 bowls

Calories 420 kcal

Equipment

Wok
Large Skillet

Ingredients

Main Ingredients

2 cups Cooked jasmine or basmati rice Day-old preferred for best texture
1 lb Boneless skinless chicken breast Cut into small pieces
4 cloves Garlic Minced
2 tbsp Olive oil or sesame oil
1 cup Frozen peas and carrots Thawed
3 Green onions Sliced
2 large Eggs Lightly beaten
3 tbsp Low-sodium soy sauce
1 tbsp Oyster sauce Optional
0.5 tsp Ground black pepper
1 tsp Cornstarch For chicken coating
1 tbsp Water For cornstarch slurry

Instructions

1. Toss the diced chicken with cornstarch and water to coat evenly.
2. Heat one tablespoon of oil in a wok or large skillet over medium-high heat. Cook the chicken until golden and cooked through, about 5 to 7 minutes. Remove and set aside.
3. Add the remaining oil to the same pan. Add garlic and stir for about 30 seconds until fragrant.
4. Push the garlic to the side and pour in the eggs. Scramble gently until just set.
5. Add rice, peas, carrots, and green onions. Stir to combine and break up clumps. Pour in soy sauce and oyster sauce if using. Stir-fry for 2 to 3 minutes.
6. Return the chicken to the pan. Toss gently to coat and heat through. Sprinkle with black pepper and serve hot.

Notes

For best results, use rice that has been chilled overnight. This helps avoid soggy fried rice. Leftovers can be stored in an airtight container for up to 4 days.

nutrition facts: