High Protein Omurice

Fuel your day with this High Protein Omurice—a hearty and nutritious twist on the classic Japanese comfort dish. This protein-packed recipe features tender chicken breast, fluffy eggs enriched with extra egg whites, and fiber-rich brown rice. A colorful mix of sautéed vegetables, including carrots, onions, and green peas, brings in both flavor and nutrients, while soy sauce and ketchup add a deliciously tangy-sweet umami finish. The dish is crowned with a perfectly folded egg omelet, making it an impressive yet approachable meal to whip up in just 35 minutes. Ideal for fitness enthusiasts and families alike, this high-protein omurice is a satisfying, wholesome dinner option that’s as visually appealing as it is delicious.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 200 grams chicken breast
• 4 large eggs
• 2 large egg whites
• 2 cups brown rice (cooked)
• 1 medium onion
• 1 medium carrot
• 0.5 cup green peas
• 2 tablespoons soy sauce
• 4 tablespoons ketchup
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons vegetable oil
• 2 tablespoons milk

Directions

Step 1

Dice the chicken breast into small pieces and season lightly with salt and pepper.

Step 2

Finely chop the onion and carrot.

Step 3

In a large skillet, heat 1 tablespoon of vegetable oil over medium heat. Add the chicken and cook until it begins to brown.

Step 4

Add the chopped onion and carrot to the skillet and sauté for about 3-4 minutes until the vegetables start to soften.

Step 5

Stir in the cooked brown rice and green peas, then add the soy sauce and half of the ketchup. Mix well to combine all ingredients. Cook for another 2-3 minutes and set aside.

Step 6

In a bowl, beat the eggs and egg whites together with milk, salt, and black pepper.

Step 7

In a clean nonstick skillet, heat the remaining 1 tablespoon of vegetable oil over medium-low heat. Pour in the egg mixture, swirling to cover the bottom of the pan evenly.

Step 8

As the eggs start to set but are still slightly runny on top, add the rice mixture on one half of the egg sheet.

Step 9

Gently fold the other half over the rice to form an omelet. Slide the omurice onto a plate.

Step 10

Drizzle the remaining ketchup over the top in a zigzag pattern for garnish. Serve immediately and enjoy the high protein omurice.

Nutrition Facts

Serving size	1296.2 grams (1296.2g)

Amount per serving	% Daily Value*
Calories	1546

Total Fat 57.50g	74%
Saturated Fat 13.20g	66%
Polyunsaturated Fat 19.40g
Cholesterol 919mg	306%
Sodium 5648mg	246%
Total Carbohydrate 150.80g	55%
Dietary Fiber 14.80g	53%
Total Sugars 27.60g
Protein 109.30g	219%

Vitamin D 177IU	885%
Calcium 275mg	21%
Iron 9mg	51%
Potassium 2030mg	43%

*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.

Source of Calories

Fat: 33.2%

Protein: 28.1%

Carbs: 38.7%