Description
This high protein chicken fried rice bowl features juicy chicken, fluffy rice, mixed veggies, and crispy garlic chips for a comforting, satisfying lunch. Quick to make and endlessly customizable, it’s perfect for meal prep or a hearty midday meal.
Ingredients
Scale
- 2 cups cooked white or brown rice (day-old is best; about 300g)
- 1 large boneless skinless chicken breast (8 oz / 225g), diced into bite-sized pieces
- 3 large eggs
- 1 1/2 cups mixed frozen vegetables (peas, carrots, corn; about 200g)
- 3 tablespoons low sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon toasted sesame oil
- 1 tablespoon neutral oil (canola or avocado)
- Salt and black pepper, to taste
- 2 green onions, sliced
- 1 teaspoon chili flakes or sriracha (optional)
- 5 large garlic cloves, thinly sliced
- 3 tablespoons vegetable oil (for frying garlic)
Instructions
- Dice the chicken breast into 1/2-inch pieces. Slice garlic cloves as thin as possible. Beat the eggs in a small bowl and season lightly with salt and pepper. Measure out rice and veggies.
- Heat 3 tablespoons vegetable oil in a small saucepan over medium heat. Add garlic slices and fry, stirring often, until golden brown and crisp (about 2-3 minutes). Remove with a slotted spoon and drain on paper towels. Reserve garlic oil.
- In a large skillet or wok, heat 1 tablespoon neutral oil and 1 tablespoon reserved garlic oil over medium-high heat. Add diced chicken, season with salt and pepper, and cook until golden and cooked through (about 5-7 minutes), stirring occasionally.
- Push chicken to one side of the pan. Pour beaten eggs into the empty side. Let set for 30 seconds, then gently scramble until just cooked. Mix eggs and chicken together.
- Add frozen vegetables and cook for 2-3 minutes until heated through. If using fresh veggies, sauté until tender but still bright.
- Crumble day-old rice into the pan, breaking up clumps. Stir-fry everything on high heat for 2-3 minutes until rice is slightly toasty.
- Pour in soy sauce and sesame oil. Add chili flakes or sriracha if desired. Toss well to coat evenly. Taste and adjust seasoning as needed.
- Remove from heat. Sprinkle sliced green onions and half the crispy garlic chips over the top. Divide into bowls and garnish with remaining garlic chips. Serve immediately.
Notes
Use day-old rice for best texture. Slice garlic paper-thin for crispy chips. For gluten-free, use tamari instead of soy sauce. For vegetarian, swap chicken for tofu or tempeh and use vegan egg substitute. Store crispy garlic separately to keep it crunchy. Add nuts for extra crunch. Leftovers keep well for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl (about half the recipe)
- Calories: 550
- Sugar: 4
- Sodium: 900
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 52
- Fiber: 6
- Protein: 38
Keywords: chicken fried rice, high protein lunch, crispy garlic, easy fried rice, meal prep, Asian rice bowl, healthy lunch, gluten-free option, quick lunch, comfort food