This high-protein, crispy garlic chicken fried rice turns simple pantry staples into a satisfying weeknight dinner. Tender diced chicken and fluffy scrambled eggs mingle with slightly crisped jasmine rice and a punch of garlic, all finished with sesame oil and fresh cilantro. It’s a great make-ahead meal, easy to scale, and—if you’re tracking macros—each generous serving delivers roughly 35–45 grams of protein depending on portions and sides. If you’re building a high-protein meal plan, try pairing it with our high-protein breakfast bowl with fluffy pancakes for a balanced day of meals that taste indulgent but keep you fueled.
Why you’ll love this dish
This fried rice is the kind of recipe you reach for when you want comfort food that still supports your fitness goals. It’s fast, uses one pan (plus a sheet to cool rice), and stretches well for leftovers. The quick sear on the rice gives small pockets of crisp—exactly what separates great fried rice from mediocre.
“We made this on a busy weeknight and everyone devoured it. Crispy bits of rice, garlicky punch, and the chicken kept it hearty—kid-approved and fast.” — home cook review
Reasons to try it:
- High protein from chicken + eggs makes it a complete meal.
- Uses inexpensive ingredients you likely already have.
- Quick to make: about 25–35 minutes hands-on.
- Flexible—easy to swap veggies and sauces to suit tastes.
How this recipe comes together
Overview: Cook and cool the jasmine rice so grains separate. Scramble eggs first, then sear diced chicken until golden. Build flavors by frying garlic and quick-steaming mixed vegetables in the same pan. Add the cooled rice and let it sit briefly to form crispy bits, then toss in soy, oyster, and optional fish sauce for umami. Return the eggs and chicken, finish with sesame oil and green onions, then garnish with cilantro.
What to expect in timing and texture:
- Rice cooling: 15–30 minutes (or use day-old refrigerated rice for best texture).
- Chicken: quick sear for a moist interior and browned exterior.
- Final toss: a couple minutes to marry sauces and reheat ingredients without steaming them soggy.
What you’ll need
- 1 cup jasmine rice (cooked according to package directions) — day-old rice is ideal; if using freshly cooked, spread to cool.
- 2 tablespoons vegetable oil, divided (neutral oil for high-heat frying)
- 3 large eggs, beaten
- 1 pound boneless, skinless chicken breast, diced into 1/2-inch pieces
- Salt and freshly ground black pepper, to taste
- 1 tablespoon soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon fish sauce (optional; adds depth)
- 4 cloves garlic, minced
- 1 cup mixed vegetables (peas, carrots, corn or a frozen stir-fry mix)
- 2 green onions, chopped
- 1 tablespoon sesame oil
- 1 tablespoon chopped fresh cilantro, for garnish
Ingredient notes and substitutions:
- Rice: jasmine is traditional, but long-grain or basmati work. Use chilled leftover rice for best texture.
- Chicken: swap for diced tofu or tempeh to make a vegetarian version; add a touch more soy sauce or a splash of mushroom sauce.
- Fish sauce: optional but recommended if you want a deeper savory note—leave out for milder flavor.
Step-by-step instructions
- Cook the rice: Prepare jasmine rice per package instructions. Spread the hot rice in an even layer on a large baking sheet and let cool for 15–30 minutes to dry slightly. (If you have day-old refrigerated rice, bring it to room temperature or break up cold clumps before using.)
- Scramble eggs: Heat 1 tablespoon vegetable oil in a large pan or wok over medium heat. Pour in beaten eggs and gently scramble until just set. Transfer eggs to a bowl and set aside.
- Cook chicken: Add remaining 1 tablespoon vegetable oil to the pan and raise heat to medium-high. Add diced chicken, season lightly with salt and pepper, and stir-fry until golden and cooked through, about 4–6 minutes. Remove chicken or push it to the side of the pan.
- Toast garlic: Add minced garlic to the hot pan and stir for 30–60 seconds until fragrant—don’t let it brown excessively or it will taste bitter.
- Add vegetables: Stir in mixed vegetables and cook 2–3 minutes until warmed and tender-crisp.
- Crisp the rice: Add the cooled rice, breaking up any clumps with the back of your spoon or spatula. Let the rice sit undisturbed for 1–2 minutes to form small crispy bits, then stir.
- Season: Pour in soy sauce, oyster sauce, and fish sauce (if using). Toss everything thoroughly so each grain is lightly coated.
- Finish: Return scrambled eggs and chicken to the pan (if removed). Break up the eggs and fold gently for another 1–2 minutes to reheat and combine flavors.
- Final touch: Stir in chopped green onions and finish with sesame oil. Taste and adjust seasoning—add more soy for salt, or a pinch of sugar if the oyster sauce is extra salty.
- Serve: Garnish with chopped cilantro and serve immediately.
How to plate and pair
Serve this fried rice straight from the pan for rustic appeal or mound it neatly on warmed plates for a cleaner presentation. Sprinkle extra chopped green onions, a squeeze of lime for brightness, or toasted sesame seeds for texture.
If you want a cozy, balanced dinner, pair the fried rice with a warm bowl of our best high-protein broccoli cheddar soup—the rich soup complements the savory, garlicky rice beautifully. Lighter pairings: a simple cucumber salad with rice vinegar or a side of steamed greens.
Storage and reheating tips
- Cooling safety: After cooking, cool rice and leftovers within two hours and refrigerate. This minimizes risk of Bacillus cereus food poisoning, which can grow in cooled rice left at room temperature too long.
- Refrigerator: Store in an airtight container for 3–4 days.
- Freezer: Freeze in a shallow, airtight container for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Reheat on the stovetop in a nonstick pan over medium heat with a splash of water or broth to loosen the rice and prevent drying. Microwave in short bursts, stirring between intervals, until heated through. For best texture, stovetop reheating gives crisper rice.
Pro chef tips
- Use very cold rice or day-old rice: Moisture is the enemy of crisping. Cold rice separates easier and fries up with better texture.
- High heat and patience: Keep the pan hot and resist stirring constantly. Allowing the rice to sit gives you those coveted toasted bits.
- Cook proteins separately: Scrambling the eggs and browning the chicken first prevents overcooking and lets you control texture.
- Don’t overcrowd the pan: If your wok or skillet is small, cook in batches so everything sears instead of steaming.
- Taste as you go: Oyster sauce and soy sauce vary in saltiness—adjust to avoid an overly salty final dish.
Creative twists
- Spicy garlic kick: Add 1–2 teaspoons of chili garlic sauce or a diced red chili with the garlic.
- Pineapple fried rice: Stir in 1/2 cup diced pineapple and a handful of cashews for sweet-savory contrast.
- Low-carb swap: Replace rice with cauliflower rice and reduce cooking time; finish with a splash of soy and a sprinkle of toasted sesame seeds.
- Herb-forward: Stir in thinly sliced basil or mint instead of cilantro for a Thai-inspired profile.
- Meal-prep bowl: Divide into containers with extra steamed broccoli and a wedge of lime for quick lunches.
Common questions
Q: Can I use brown rice or other rice types?
A: Yes. Brown rice will work but needs to be fully cooked and cooled; its texture is chewier and may not crisp as much. Long-grain white or basmati are good alternatives. Adjust moisture and cooking time as necessary.
Q: Is it safe to reheat fried rice?
A: Yes—reheat thoroughly until piping hot. Proper cooling and refrigeration within two hours after cooking are important for safety. Reheat only once.
Q: How can I make this vegetarian or vegan?
A: Replace chicken with firm tofu (pan-fried until golden) and omit eggs or use scrambled tofu for vegan eggs. Use vegetarian oyster sauce (mushroom-based) instead of regular oyster or fish sauce.
Q: How many servings does this recipe make and what’s the protein content?
A: This recipe serves about 3–4 people depending on portions. With 1 pound of chicken and 3 eggs, expect roughly 35–45 grams of protein per serving if divided into four—actual amounts vary by portion size and specific ingredients.
Q: Can I prep elements ahead of time?
A: Absolutely. Cook the rice and store it chilled. Dice chicken and chop vegetables ahead. Scramble eggs fresh for best texture, or cook and chill them if you must prep completely in advance.
If you’d like printable directions or a scaled version for meal prep, tell me how many servings and I’ll adjust the ingredient amounts and timing.
Crispy Garlic Chicken Fried Rice
Ingredients
Main Ingredients
- 1 cup jasmine rice, cooked according to package directions Day-old rice is ideal; if using freshly cooked, spread to cool.
- 2 tablespoons vegetable oil, divided Use neutral oil for high-heat frying.
- 3 large eggs, beaten
- 1 pound boneless, skinless chicken breast, diced into 1/2-inch pieces
- to taste salt and freshly ground black pepper
- 1 tablespoon soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon fish sauce (optional) Adds depth.
- 4 cloves garlic, minced
- 1 cup mixed vegetables (peas, carrots, corn or a frozen stir-fry mix)
- 2 green onions, chopped green onions, chopped
- 1 tablespoon sesame oil
- 1 tablespoon chopped fresh cilantro, for garnish
Instructions
Preparation
- Prepare jasmine rice per package instructions. Spread the hot rice in an even layer on a large baking sheet and let cool for 15–30 minutes to dry slightly.
- Heat 1 tablespoon vegetable oil in a large pan or wok over medium heat. Pour in beaten eggs and gently scramble until just set. Transfer eggs to a bowl and set aside.
Cooking
- Add remaining 1 tablespoon vegetable oil to the pan and raise heat to medium-high. Add diced chicken, season lightly with salt and pepper, and stir-fry until golden and cooked through, about 4–6 minutes. Remove chicken or push it to the side of the pan.
- Add minced garlic to the hot pan and stir for 30–60 seconds until fragrant—don’t let it brown excessively or it will taste bitter.
- Stir in mixed vegetables and cook 2–3 minutes until warmed and tender-crisp.
- Add the cooled rice, breaking up any clumps with the back of your spoon or spatula. Let the rice sit undisturbed for 1–2 minutes to form small crispy bits, then stir.
- Pour in soy sauce, oyster sauce, and fish sauce (if using). Toss everything thoroughly so each grain is lightly coated.
- Return scrambled eggs and chicken to the pan. Break up the eggs and fold gently for another 1–2 minutes to reheat and combine flavors.
- Stir in chopped green onions and finish with sesame oil. Taste and adjust seasoning—add more soy for salt, or a pinch of sugar if the oyster sauce is extra salty.
- Garnish with chopped cilantro and serve immediately.