High Protein Egg Fried Rice Meal Prep (Cheap & Better Than Takeout)
A budget-friendly, protein-packed fried rice that costs about $2 per serving compared to $12-15 for takeout. Ready in 20 minutes with 30+ grams of protein per serving, making it perfect for meal prep and busy weeknights.
Equipment
- large skillet or wok-style pan
- mixing bowl
- spoon or spatula
Ingredients
- 3 cups cooked rice, cooled to room temperature
- 4 large eggs
- 2 tablespoons ghee or sesame oil
- 1 medium onion, diced fine
- 1 cup mixed frozen vegetables (peas, carrots, corn)
- 2 cloves garlic, minced
- 3 green onions, sliced
- 3 tablespoons low-sodium soy sauce
- 1 teaspoon fish sauce
- 1 tablespoon plain Greek yogurt
- Pepper and red pepper flakes to taste
- Salt
Instructions
- Step 1: Heat your pan over medium-high heat. Add one tablespoon of ghee, then pour in whisked eggs. Don't touch for 20 seconds, then gently scramble until just set but slightly wet. Transfer to a plate.
- Step 2: Add remaining ghee to pan. Add diced onion and cook 2-3 minutes until translucent. Stir in minced garlic and cook 30 seconds until fragrant.
- Step 3: Add frozen vegetables and let sit undisturbed 1-2 minutes to char slightly. Stir and cook another 2 minutes.
- Step 4: Add cold rice to pan, breaking up clumps with spoon. Let rice heat and toast for 3-4 minutes, stirring occasionally.
- Step 5: Drizzle soy sauce and fish sauce over rice, stirring constantly. Add scrambled eggs back and toss everything together for 1 minute.
- Step 6: Remove from heat. Stir in green onions, then fold in Greek yogurt until incorporated. Taste and adjust seasoning as needed.
Notes
Use day-old or cold rice for best results; fresh warm rice becomes gummy. Frozen vegetables cook faster and are just as nutritious as fresh. Store in glass containers immediately after cooking. Stays fresh in fridge for 5 days and reheats in microwave in 90 seconds. Add water before reheating if dry. For more protein, add 1 cup diced rotisserie chicken, shrimp, or ground turkey (40+ grams protein per serving). Spice it up with sriracha, gochujang, or fresh chili.