Description
A quick, flavorful and protein-packed High Protein Crispy Garlic Chicken Fried Rice. Perfect for meal prep, easy dinners, and high-protein comfort food.
Ingredients
2 chicken breasts, diced
2 tablespoons olive oil
4 cups cooked rice, preferably cold
1 cup frozen peas and carrots, thawed
4 cloves garlic, minced
2 eggs, beaten
2 tablespoons soy sauce
1 tablespoon sesame oil
1/2 teaspoon black pepper
1/4 cup green onions, chopped
Instructions
1. Heat 1 tbsp olive oil in a skillet. Add diced chicken and cook until golden, 5–6 minutes. Remove and set aside.
2. Add remaining olive oil. Sauté garlic until fragrant, about 1 minute. Push to one side. Scramble eggs on the other side until cooked.
3. Stir in cold rice, peas, and carrots. Cook for 3–4 minutes until rice begins to crisp.
4. Return chicken to the pan. Add soy sauce, sesame oil, and black pepper. Toss well to combine.
5. Top with chopped green onions. Serve hot.
Notes
Use day-old rice for best texture.
Can substitute tofu, shrimp, or turkey sausage for protein variations.
Perfect for meal prep portion into 4 containers with ~30–35g protein each.
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 3g
- Sodium: 640mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 150mg
Keywords: High Protein Crispy Garlic Chicken Fried Rice, easy high protein recipes for beginners, high protein chicken recipes, one pot chicken rice meals