High-Protein Egg Fried Rice
Day-old rice fried with extra egg, edamame, and peas — a thirty-gram-protein spin on takeout fried rice.
Ingredients
- 300 g Rice
- 4 Egg
- 120 g Edamame
- 2 tbsp Soy sauce
- 2 tbsp Neutral oil
- 3 Scallions (optional)
- 1 tsp Toasted sesame oil (optional)
- 2 cloves Garlic (optional)
Method
- Beat the eggs; slice the scallions, keeping whites and greens apart.
- Scramble the eggs in half the oil over high heat until just set, then scoop them out.
- Stir-fry the scallion whites, garlic, and edamame in the rest of the oil for 2 minutes.
- Add the cold rice, breaking up clumps, and toss over high heat until hot, then splash in the soy and sesame oil.
- Fold the eggs back in, scatter the scallion greens over, and serve.
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About High-Protein Egg Fried Rice
High-protein egg fried rice takes the familiar wok-tossed classic and rebalances it toward a real meal that lands around thirty grams of protein per serving. The bones are the same as any good fried rice, day-old grains fried loose and hot with egg, scallion, garlic, and soy, but the ratio shifts: extra egg does the heavy lifting while edamame and peas add plant protein, fiber, and pops of sweetness and color. It reads as satisfying and complete rather than as a side, which is what makes it worth keeping in rotation for weeknight dinners or a packed lunch.
The technique is straightforward but matters. Scrambling the eggs first over high heat and scooping them out keeps them tender instead of overcooking into rubber during the rest of the toss, and separating the scallion whites from the greens lets the whites build savory depth in the pan while the raw greens go on at the end for freshness. Cold rice again does the structural work, frying up dry and separate rather than gummy. It needs nothing else, though a drizzle of chili oil or a splash of rice vinegar sharpens it nicely, and it holds up well reheated.
High-Protein Egg Fried Rice: frequently asked questions
How many calories are in High-Protein Egg Fried Rice?
A serving has about 388 calories — 17.6g protein, 36.1g carbs, 19.6g fat, 3.4g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is High-Protein Egg Fried Rice gluten-free?
As written, no — it contains Soy sauce. You'd need a certified gluten-free swap for that ingredient to make it gluten-free.
Do I need every ingredient to make High-Protein Egg Fried Rice?
The core ingredients are essential, but you can leave out scallions, toasted sesame oil, garlic — they're optional and mainly there for extra flavor or finish.
How many servings does High-Protein Egg Fried Rice make?
This recipe makes 3 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.