High Protein Egg Fried Rice
Elevate your meal prep game with this High Protein Egg Fried Rice recipe—a wholesome, flavorful dish packed with nutrients and bursting with savory aromas. Featuring tender, stir-fried chicken breast, fluffy scrambled eggs, and the added crunch of vibrant vegetables like carrots and green peas, this recipe transforms everyday brown rice into a high-protein powerhouse. Enhanced by the rich flavors of soy sauce, sesame oil, and aromatic ginger and garlic, this fried rice comes together in just 35 minutes, making it ideal for busy weeknights. Garnished with fresh green onions for an extra pop of color and flavor, this nutritious, one-pan meal is perfect for anyone seeking a healthy and satisfying dinner option. Enjoy as a stand-alone dish or pair it with your favorite Asian-inspired sides. Keywords: high protein, egg fried rice, healthy dinner, easy meal prep, quick stir-fry recipe.
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Recipe Information
Ingredients
- 3 cups cooked brown rice
- 4 large eggs
- 300 grams chicken breast
- 1 cup green peas
- 1 medium carrot, diced
- 1 medium onion, chopped
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 tablespoons green onions, sliced
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Begin by preparing all the ingredients. Dice the chicken breast into small, bite-sized pieces.
In a large non-stick skillet or wok, heat the sesame oil over medium-high heat.
Add the diced chicken breast to the skillet. Stir-fry for 5-6 minutes, or until the chicken is cooked through and golden brown. Remove the chicken from the skillet and set aside.
In the same skillet, add the onion and carrot. Sauté for 3-4 minutes until they start to soften.
Add the minced garlic and grated ginger to the skillet. Stir well for about 1 minute until fragrant.
Push the vegetables to one side of the skillet, and on the other side, crack the eggs. Let them cook for about 1-2 minutes, scrambling them slightly, until they are mostly set.
Mix the scrambled eggs with the sautéed vegetables, and then return the cooked chicken to the skillet.
Add the cooked brown rice to the skillet along with the green peas.
Pour the soy sauce over the rice and mix everything well until all ingredients are evenly coated and heated through.
Season with salt and black pepper, and adjust to taste if needed.
Garnish with the sliced green onions and serve hot.
Nutrition Facts
Calories |
1770 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.3 g | 66% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 9.8 g | ||
| Cholesterol | 1002 mg | 334% | |
| Sodium | 5403 mg | 235% | |
| Total Carbohydrate | 193.9 g | 71% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 16.8 g | ||
| Protein | 138.4 g | 277% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 281 mg | 22% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 2527 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
