High Protein Crispy Rice Salad

Looking for a salad that actually keeps you full and excited for every bite? Let me introduce you to this high-protein crispy rice salad — a vibrant, flavor-packed dish that’s anything but boring. Think crispy golden rice, juicy protein, crunchy veggies, and a tangy, savory dressing that ties it all together. It’s hearty enough to serve as a meal but fresh enough that it doesn’t weigh you down.

This is the kind of recipe you pull out when you’re craving texture — that mix of crispy and tender, fresh and cooked. The rice is pan-fried until golden and crunchy, which adds a satisfying contrast to the rest of the ingredients. And thanks to your choice of high-protein add-ins — like grilled chicken, tofu, edamame, or even boiled eggs — you’re getting a solid, nourishing meal that fuels you through the day.

It also happens to be a fantastic way to use up leftover rice. You know how leftover rice gets a little dry in the fridge? That’s actually perfect for crisping up in the pan. So don’t toss it — transform it. And once you get the hang of the base, you can tweak this salad a dozen different ways depending on what you have in the fridge or what’s in season.

Whether you’re meal prepping for the week or just tossing something together for lunch, this crispy rice salad hits the mark. It’s colorful, bold, and loaded with flavor — the kind of dish that keeps you coming back for “just one more bite.”

Why You’ll Love It

• Packed with Protein: Whether you go with grilled chicken, tofu, shrimp, or a plant-based option like edamame or chickpeas, this salad delivers serious protein to keep you full and energized.
• Incredible Texture: The crispy rice brings that satisfying crunch, balanced with fresh veggies and tender proteins for a mix that makes every bite interesting.
• Versatile and Customizable: You can swap in your favorite greens, proteins, or dressings — perfect for cleaning out the fridge or switching things up week to week.
• Meal-Prep Friendly: This salad holds up surprisingly well in the fridge, especially if you keep the crispy rice separate until serving — great for lunch boxes or quick dinners.
• Big on Flavor: Thanks to a punchy dressing (think sesame oil, lime juice, garlic, soy sauce, maybe a touch of chili), each bite is tangy, savory, and totally addictive.

Ingredient List

For the Crispy Rice

• 2 cups cooked jasmine or basmati rice (preferably day-old)
• 1 tablespoon vegetable oil or sesame oil

For the Protein

• 1 cup cooked, shredded chicken breast (or tofu cubes, shrimp, or edamame)

For the Vegetables & Extras

• 1 cup diced cucumber
• 1/2 cup shredded carrots
• 1/2 cup thinly sliced red bell pepper
• 1/4 cup chopped green onions
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped roasted peanuts or cashews (optional, for crunch)

For the Dressing

• 2 tablespoons soy sauce or tamari
• 1 tablespoon lime juice (freshly squeezed)
• 1 teaspoon honey or maple syrup
• 1 teaspoon grated fresh ginger
• 1 small garlic clove, minced
• 1 teaspoon toasted sesame oil
• Optional: pinch of red chili flakes for heat

Ingredient Notes

• I always use day-old rice because it crisps up way better than freshly cooked rice.
• Sesame oil in the dressing is a game-changer — it adds that deep, nutty aroma that lifts the whole salad.
• Don’t skip the fresh lime juice! It brightens the flavors and keeps everything tasting fresh.
• For protein, shredded chicken is classic, but tofu or edamame work great for a vegetarian twist.
• Adding chopped nuts gives a satisfying crunch, but you can leave them out if you have allergies or prefer it lighter.

Kitchen Equipment Needed

• Non-stick skillet or frying pan — for crisping the rice evenly without sticking. I love using my heavy-bottomed non-stick pan for perfect crunch every time.
• Mixing bowls — to toss the salad ingredients and whisk the dressing. Glass or ceramic work best to avoid absorbing flavors.
• Sharp knife — for chopping veggies and herbs quickly and cleanly. A good chef’s knife makes prep faster and safer.
• Cutting board — sturdy and easy to clean for all your chopping needs.
• Measuring spoons and cups — to get the dressing and seasoning just right.
• Grater or microplane — for fresh ginger (and optional lime zest) to add vibrant flavor.
• Spatula or wooden spoon — to stir-fry the rice without breaking it up too much.

Instructions

Step 1: Prepare the Rice

• If you haven’t done so already, cook your rice according to package instructions and let it cool completely.
• For best results, use rice that was cooked at least a few hours ago or the day before — this helps it dry out slightly, making it crisp better.
• Spread the rice on a baking sheet or plate to cool faster and prevent clumping.

Pro Tip: If your rice feels sticky, fluff it gently with a fork to separate the grains before cooking.

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Step 2: Crisp the Rice

• Heat 1 tablespoon of vegetable or sesame oil in a large non-stick skillet over medium heat.
• Once hot, add the cooled rice, spreading it out evenly across the pan.
• Press the rice down gently with a spatula to form an even layer.
• Let it cook undisturbed for about 5-7 minutes, or until the bottom turns golden brown and crispy.

Pro Tip: Resist the urge to stir too early — letting the rice sit undisturbed forms that perfect crispy crust.

• Flip sections of the rice or stir gently to crisp other parts evenly, cooking for another 3-4 minutes.
• Remove the crispy rice from the pan and set aside.

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Step 3: Prepare the Protein

• If using cooked chicken, shred or dice it into bite-sized pieces.
• For tofu, press excess water out, then cube and lightly pan-fry until golden on each side.
• For shrimp or edamame, ensure they’re cooked and ready to add.

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Step 4: Chop the Vegetables and Herbs

• Dice cucumber and bell pepper into small, even pieces.
• Shred the carrots finely using a grater or a knife.
• Slice the green onions thinly and roughly chop the cilantro.
• If using nuts, chop them coarsely for added texture.

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Step 5: Make the Dressing

• In a small bowl, whisk together soy sauce, lime juice, honey (or maple syrup), grated ginger, minced garlic, and toasted sesame oil.
• Whisk until the honey is fully dissolved and the dressing is well combined.

Pro Tip: Whisk continuously to prevent any lumps and to fully blend the flavors.

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Step 6: Assemble the Salad

• In a large mixing bowl, combine the crispy rice, protein, chopped veggies, and herbs.
• Pour the dressing over the top.
• Toss gently but thoroughly to coat everything evenly without breaking up the crispy rice too much.
• Sprinkle with chopped nuts if using.

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Step 7: Serve and Enjoy

• Transfer the salad to serving plates or bowls.
• Optionally garnish with extra cilantro or a wedge of lime on the side.
• Enjoy immediately for the best contrast of crispy and fresh textures!

Pro Tip: If preparing ahead, keep the crispy rice separate and add it just before serving to preserve its crunch.

Tips and Tricks for Success

• Use day-old rice whenever possible — it crisps up much better than freshly cooked rice.
• Don’t overcrowd the pan when crisping rice; cook in batches if needed to get an even golden crust.
• Let the rice cook undisturbed to develop that irresistible crispy layer.
• Add the dressing gradually to avoid sogginess—toss lightly to keep the crunch.
• Fresh lime juice brightens the whole dish, so don’t skip it or substitute with bottled lime juice.
• Toast nuts lightly in a dry pan to bring out more flavor before adding to the salad.
• If you want extra protein, toss in a boiled egg or some roasted chickpeas.

Ingredient Substitutions and Variations

• Swap chicken for shrimp, tofu, tempeh, or edamame to make it vegetarian or vegan-friendly.
• Use brown rice, quinoa, or cauliflower rice instead of white rice for a different texture and nutrition boost.
• Replace sesame oil with olive oil if you prefer a milder flavor.
• Switch soy sauce with tamari or coconut aminos for gluten-free options.
• Add crunchy veggies like snap peas, radishes, or celery for extra bite.
• For a spicy kick, mix in sriracha or chili garlic sauce into the dressing.
• Use fresh herbs like mint or basil instead of cilantro for a different herbaceous note.

Serving Suggestions

• I love serving this crispy rice salad with a side of steamed edamame or green beans for an extra dose of greens and protein.
• It pairs beautifully with a light miso soup or a simple clear broth to keep the meal balanced and refreshing.
• For a heartier option, serve alongside grilled skewers—chicken, shrimp, or veggies all work great.
• Top with a fried egg for a delicious brunch twist that adds richness and more protein.
• This salad also makes a great filling for lettuce wraps, turning it into a fun, hands-on meal perfect for casual dinners.

Storage and Reheating Instructions

• Store the crispy rice salad components separately if possible—keep the rice in an airtight container and the veggies/protein in another to preserve texture.
• Refrigerate leftovers for up to 2 days for best freshness.
• To reheat the crispy rice, warm it gently in a non-stick skillet over medium heat to revive the crunch—avoid the microwave if you want to keep it crispy.
• Toss the reheated rice with fresh veggies and protein just before serving to maintain freshness and texture.
• If mixed already, enjoy cold like a grain salad but expect the rice to soften slightly over time.

Frequently Asked Questions

Can I use freshly cooked rice for this salad?

You can, but day-old rice works best because it’s drier and crisps up better. Fresh rice tends to be too sticky and won’t get that perfect crunch.

What protein options work best in this salad?

Grilled chicken, tofu, shrimp, or edamame are all great choices. You can even add boiled eggs or chickpeas for extra variety and nutrition.

How do I keep the rice crispy after mixing the salad?

To keep that crunch, add the crispy rice right before serving or store it separately and toss everything together just before eating.

Can I make this salad vegan?

Absolutely! Just swap out animal proteins for tofu, tempeh, or edamame and use maple syrup instead of honey in the dressing.

How long does this salad keep in the fridge?

Stored separately, the components last up to 2 days. Mixed together, it’s best enjoyed within a day for optimal texture and freshness.

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Did you try this recipe? Let me know in the comments how it turned out!

Don’t forget to share your photos on Instagram and tag me (@tasiahub_) or use the hashtag (#tasiahub). I’d love to see your creations!