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Plate of high protein crispy garlic chicken fried rice garnished with vegetables

High Protein Crispy Garlic Chicken Fried Rice

A hearty, flavorful fried rice loaded with tender chicken, crunchy garlic, and plenty of protein — a quick, satisfying meal for busy days.
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Ingredients Equipment Method Notes

Ingredients
  

  • 2 tbsp vegetable oil divided
  • 6 garlic cloves thinly sliced
  • 1 lb 450 g chicken breast, diced
  • Salt and pepper to taste
  • 3 cups cooked and cooled jasmine rice
  • 2 eggs lightly beaten
  • 1 cup mixed vegetables peas, carrots, corn
  • 3 tbsp low-sodium soy sauce
  • 1 tbsp oyster sauce optional
  • 1 tsp sesame oil
  • 2 green onions chopped

Equipment

  • Wok or large skillet
  • Knife and cutting board
  • Mixing bowls
  • Measuring cups and spoons
  • Spatula

Method
 

  1. Heat 1 tbsp oil in a wok or large skillet over medium heat. Add sliced garlic and cook until golden and crispy, about 1–2 minutes. Remove garlic and set aside, leaving oil in the pan.
  2. Season chicken with salt and pepper. Add to the pan and stir-fry until cooked through, 4–5 minutes. Remove and set aside.
  3. Add remaining oil to the pan. Push to one side and pour in beaten eggs, scrambling until just set.
  4. Add cooked rice, breaking up any clumps, and stir-fry for 2–3 minutes.
  5. Stir in mixed vegetables, soy sauce, oyster sauce (if using), and sesame oil. Cook until vegetables are tender.
  6. Return chicken to the pan and toss to combine.
  7. Top with crispy garlic and green onions before serving.

Notes

Use cold, day-old rice for the best texture.
Swap chicken for shrimp, tofu, or turkey for variety.
Add chili flakes or sriracha for a spicy kick.