High Protein White Fried Rice
Elevate your weeknight dinner game with this High-Protein White Fried Rice recipe — the ultimate combination of flavor, nutrition, and simplicity. Featuring fluffy, chilled white rice paired with protein-packed chicken breast or tofu, plus vibrant vegetables like carrots and green peas, this stir-fry is a wholesome one-pan meal that’s ready in just 30 minutes. Seasoned with soy sauce (or tamari for a gluten-free option) and fragrant sesame oil, every bite bursts with savory goodness, while scrambled eggs and a hint of garlic add depth and richness. Perfect for meal prep or a quick family dinner, this customizable recipe is a balanced and satisfying way to enjoy a healthier twist on classic takeout. Garnish with fresh green onions for a pop of color and serve warm for a hearty, nourishing feast!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 3 cups cooked white rice (preferably chilled)
- 3 large eggs
- 1 cup chicken breast, diced (or tofu for a vegetarian option)
- 0.5 cup frozen green peas
- 0.5 cup carrots, diced
- 0.5 cup onion, finely chopped
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 2 stalks green onions, sliced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons neutral cooking oil (e.g., vegetable oil)
Instructions
1. Prepare all your ingredients: Dice the chicken breast (if using), chop the vegetables, and slice the green onions. If using leftover rice, break apart any clumps for an even texture.
2. Heat 1 tablespoon of cooking oil in a large non-stick skillet or wok over medium-high heat.
3. Add the diced chicken breast to the skillet. Season lightly with salt and pepper. Cook for 4-5 minutes, stirring occasionally, until the chicken is fully cooked and golden brown. Remove from the skillet and set aside. (If using tofu, sauté until golden and set aside.)
4. Add another tablespoon of cooking oil to the skillet. Toss in the chopped onion and garlic, and sauté for 1-2 minutes until fragrant.
5. Add the diced carrots and green peas to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender but still crisp.
6. Push the vegetables to one side of the skillet. Crack the eggs into the empty space and scramble them until fully cooked. Once scrambled, mix them with the vegetables.
7. Add the cooked white rice to the skillet. Toss everything together to combine evenly.
8. Return the cooked chicken (or tofu) to the skillet. Drizzle with soy sauce and sesame oil. Stir-fry for 2-3 minutes to ensure all the ingredients are well coated.
9. Taste and adjust seasoning with additional soy sauce, salt, or pepper if needed.
10. Remove from heat and garnish with sliced green onions. Serve hot and enjoy your high-protein white fried rice!
Nutrition Facts
Calories |
1934 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.8 g | 87% | |
| Saturated Fat | 13.9 g | 70% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 760 mg | 253% | |
| Sodium | 4633 mg | 201% | |
| Total Carbohydrate | 204.1 g | 74% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 13.3 g | ||
| Protein | 121.6 g | 243% | |
| Vitamin D | 3.9 mcg | 19% | |
| Calcium | 268 mg | 21% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 1974 mg | 42% | |
*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.
