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High Protein Crispy Garlic Chicken Fried Rice Bowl

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This high protein crispy garlic chicken fried rice bowl combines golden, crunchy chicken bites with fluffy, garlicky fried rice for a quick, filling, and flavorful dinner. Ready in under 30 minutes, it’s packed with lean protein, loaded with veggies, and perfect for busy weeknights.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breast or thighs, cut into 1-inch chunks
  • 1/4 cup cornstarch
  • 1 tbsp soy sauce
  • 1 large egg white
  • 4 large cloves fresh garlic, minced
  • 2–3 tbsp vegetable oil
  • Salt & black pepper, to taste
  • 3 cups cooked rice (preferably chilled overnight; jasmine or long-grain)
  • 2 large eggs
  • 1–1.5 cups mixed vegetables (e.g., carrots, peas, bell peppers, edamame), diced
  • 2 scallions, thinly sliced
  • 2 tbsp soy sauce
  • 1 tsp sesame oil (optional)
  • 1-inch piece fresh ginger, grated (optional)
  • Chili flakes (optional, to taste)
  • Extra scallions, sesame seeds, and sriracha or chili oil (optional, for garnish)
  • Lime wedges (optional, for serving)

Instructions

  1. Cut chicken into 1-inch cubes and pat dry with paper towels.
  2. Chop vegetables, mince garlic, and slice scallions. Crack eggs into a bowl and beat lightly.
  3. In a medium bowl, toss chicken with 1 tbsp soy sauce, egg white, salt, and pepper. Add cornstarch and toss to coat until sticky.
  4. Heat 2 tbsp oil in a large skillet or wok over medium-high heat. Add chicken in a single layer and fry 2–3 minutes per side until golden and crispy. Work in batches if needed. Transfer chicken to a paper towel-lined plate. Pour off excess oil, leaving about 1 tbsp in the pan.
  5. Add minced garlic to the hot pan. Stir constantly for 30–60 seconds until golden and fragrant. Remove half for garnish; leave the rest in the pan.
  6. Push garlic to one side. Pour in beaten eggs and let set for 30 seconds, then scramble gently. Once just set, break into pieces.
  7. Add veggies and cold cooked rice. Toss together, breaking up clumps. Cook for 2–3 minutes, letting rice get toasty.
  8. Pour in 2 tbsp soy sauce, 1 tsp sesame oil, and add chili flakes or ginger if using. Stir well to combine.
  9. Return crispy chicken to the pan and toss to heat through (about 1 minute).
  10. Top with reserved garlic, extra scallions, and sesame seeds. Add sriracha or chili oil if desired.
  11. Spoon into bowls and serve with a wedge of lime.

Notes

For best results, use day-old rice for fried rice to prevent mushiness. Pat chicken dry before coating for maximum crispiness. Fry chicken in batches to avoid crowding and steaming. For gluten-free, use tamari instead of soy sauce and check your cornstarch. Easily adaptable with tofu, shrimp, or extra veggies. Store leftovers in an airtight container for up to 3 days; reheat in a skillet for best texture.

Nutrition

Keywords: high protein, chicken fried rice, crispy garlic chicken, easy dinner, 30 minute meal, Asian, stir fry, weeknight dinner, healthy, meal prep

Find it online: https://norasfoods.com/high-protein-crispy-garlic-chicken-fried-rice-bowl-easy-30-minute-dinner/