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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 is a quick, flavor-packed meal featuring golden, crunchy chicken, toasted garlic, fluffy rice, and vibrant veggies. Ready in just 30 minutes, it’s perfect for busy weeknights, meal prep, or anyone craving a healthy, satisfying homemade dinner.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
  • 2 tbsp cornstarch
  • Salt and black pepper, to taste
  • 2–3 tbsp neutral cooking oil (avocado, canola, or sunflower)
  • 5–6 large cloves fresh garlic, minced (about 2 tbsp)
  • 3 cups cooked jasmine or long-grain white rice, preferably day-old and chilled
  • 1 cup frozen mixed vegetables (peas, carrots, corn, or your choice)
  • 2 large eggs
  • 3 tbsp soy sauce (or tamari/coconut aminos for gluten-free)
  • 1 tbsp oyster sauce (optional)
  • 1 tsp sesame oil (optional)
  • 2–3 stalks green onions, finely sliced
  • Chili flakes or sriracha (optional, to taste)

Instructions

  1. Prep all ingredients: Cut chicken into 1-inch cubes, mince garlic, slice green onions, and measure veggies. If using fresh rice, spread it on a tray to cool for 10 minutes.
  2. In a medium bowl, toss chicken cubes with cornstarch, salt, and black pepper until evenly coated.
  3. Heat 2 tbsp oil in a large nonstick skillet or wok over medium-high heat. Add chicken in a single layer and cook undisturbed for 2-3 minutes. Flip and cook another 2-3 minutes until golden and cooked through (165°F internal temp). Transfer to a plate lined with paper towels.
  4. Lower heat to medium. Add more oil if needed, then add minced garlic. Stir constantly for about 1 minute until fragrant and just golden.
  5. Add mixed vegetables to the pan and stir-fry for 2-3 minutes until heated through. Push veggies to one side, pour in beaten eggs, and scramble gently until just set.
  6. Add cold rice to the pan, breaking up any clumps. Drizzle soy sauce and oyster sauce over the top, stirring to evenly coat the grains. Toss everything together, letting the rice fry and develop flavor. If rice seems dry, add 1-2 tbsp water or chicken broth.
  7. Return crispy chicken to the pan. Drizzle with sesame oil, sprinkle with green onions, and toss everything together.
  8. Serve immediately in bowls. Top with chili flakes or sriracha if desired.

Notes

For best results, use day-old rice for a non-mushy texture. Prep all ingredients before cooking, as the process moves quickly. To keep chicken crispy, add it back to the rice at the very end. For gluten-free, use tamari or coconut aminos and check your oyster sauce. Easily adapt with tofu for vegetarian or cauliflower rice for low-carb. Leftovers keep well and are great for meal prep.

Nutrition

Keywords: high protein, chicken fried rice, crispy garlic chicken, easy dinner, meal prep, Asian, healthy, quick, 30 minute meal, family friendly, gluten-free option

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