High Protein Omelette Rice
Elevate your meal prep with this satisfying and nutrient-packed High Protein Omelette Rice recipe! Combining tender, seasoned chicken breast, fiber-rich brown rice, and colorful veggies like bell peppers, peas, and onions, this dish is as wholesome as it is flavorful. The golden omelette, wrapped around the savory filling, adds a perfect balance of fluffy texture and protein power. Seasoned with a savory hint of soy sauce and a touch of black pepper, this recipe is a fusion twist on the classic "omurice," ideal for gym-goers, busy professionals, or anyone seeking a healthy, high-protein meal. Quick to make in just 30 minutes, it’s a hearty, two-serving dish that’s perfect for lunch or dinner. Serve it hot and enjoy its deliciously balanced flavors while fueling your body! Keywords: high-protein omelette rice, healthy chicken recipes, brown rice omelette, quick protein-rich dinner.
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Recipe Information
Ingredients
- 200 grams Chicken breast
- 4 large Eggs
- 300 grams Cooked brown rice
- 2 tablespoons Olive oil
- 1 small Onion
- 1 small Bell pepper
- 50 grams Frozen peas
- 2 tablespoons Soy sauce
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Dice the chicken breast into small cubes.
Finely chop the onion and bell pepper.
In a non-stick pan, heat 1 tablespoon of olive oil over medium heat.
Add the diced chicken to the pan and cook for about 5-7 minutes until lightly browned and cooked through.
Remove the chicken from the pan and set aside.
In the same pan, add another 1 tablespoon of olive oil and sauté the chopped onion and bell pepper until they are soft, about 3-4 minutes.
Add the cooked chicken back to the pan, then add the frozen peas and stir to combine.
Add the cooked brown rice to the vegetable and chicken mixture. Pour the soy sauce over the rice and mix well. Season with salt and black pepper. Cook for another 3 minutes, stirring occasionally.
In a mixing bowl, beat the eggs well.
In a separate non-stick skillet, heat a little oil over medium-low heat. Pour half of the beaten eggs into the skillet, tilting to cover the bottom evenly with a thin egg layer.
Cook the omelette over low heat for 2-3 minutes until the eggs are set but still soft on top.
Spoon half of the chicken and rice mixture onto one side of the omelette. Fold the omelette over the filling using a spatula to form a semi-circle.
Gently slide the omelette onto a plate. Repeat with the remaining eggs and filling to make a second omelette.
Serve hot, garnished with additional black pepper if desired.
Nutrition Facts
Calories |
1316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.7 g | 74% | |
| Saturated Fat | 13.2 g | 66% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 916 mg | 305% | |
| Sodium | 3886 mg | 169% | |
| Total Carbohydrate | 101.2 g | 37% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 11.2 g | ||
| Protein | 97.0 g | 194% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 203 mg | 16% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1640 mg | 35% | |
*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.
