High Protein White Fried Rice

Elevate your fried rice game with this hearty and nutritious High Protein White Fried Rice recipe! Perfect for busy weeknights or meal prep, this dish combines fluffy, chilled white rice with protein-packed ingredients like diced chicken breast or tofu and scrambled eggs. Vibrant veggies such as carrots, green peas, and aromatic garlic add a colorful crunch, while a savory blend of soy sauce and sesame oil ties everything together. Cooked in under 30 minutes, this one-pan meal is a quick, healthy way to satisfy cravings without compromising on flavor. Garnish with fresh green onions for a fragrant finishing touch, and enjoy a protein-rich twist on a classic favorite that's perfect for anyone looking for balanced, delicious meals!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

2. Heat 1 tablespoon of cooking oil in a large non-stick skillet or wok over medium-high heat.

Step 3

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.)

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

7. Add the cooked white rice to the skillet. Toss everything together to combine evenly.

Step 8

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.

Step 9

9. Taste and adjust seasoning with additional soy sauce, salt, or pepper if needed.

Step 10

10. Remove from heat and garnish with sliced green onions. Serve hot and enjoy your high-protein white fried rice!

Nutrition Facts

Serving size	1362.9 grams (1362.9g)

Amount per serving	% Daily Value*
Calories	1934

Total Fat 67.80g	87%
Saturated Fat 13.90g	70%
Polyunsaturated Fat 5.80g
Cholesterol 760mg	253%
Sodium 4633mg	201%
Total Carbohydrate 204.10g	74%
Dietary Fiber 11.10g	40%
Total Sugars 13.30g
Protein 121.60g	243%

Vitamin D 154IU	770%
Calcium 268mg	21%
Iron 9mg	49%
Potassium 1974mg	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.

Source of Calories

Fat: 31.9%

Protein: 25.4%

Carbs: 42.7%