Quick and Easy High Protein Fried Rice (55g Protein)

Quick and Easy High Protein Fried Rice (55g Protein)

Looking for a tasty meal for the gains?

Here is my go-to fried rice recipe that’s quick, easy, and high in protein. With just 10 ingredients and one pan, you’ll have a meal you can eat on a daily.

This meal is perfect for athletes looking to build muscle on a tight schedule.

Quick and Easy High Protein Fried Rice (55g Protein) - Bokeyfit.com
Not a low-calorie meal


  • 1 1/2 cups Day old/Cold White Rice
  • 1/2 cup Frozen Peas and Carrots (Or whatever vegetables you want)
  • 1/4 cup Diced Onions
  • 4oz of Chicken Breast (Or whatever protein you want)
  • 2 Whole Eggs


  • Salt
  • Black Pepper
  • Garlic Powder

For the sauce

  • 2 tablespoons Bachan’s Japanese BBQ Sauce
  • 1/2 tablespoon Low Sodium Soy Sauce

How to prep:

  • Cube and Season Chicken
  • Dice and Measure Onions
  • Measure Frozen Veggies
  • Measure Sauces
  • Beat 2 Eggs

Start by cubing your chicken breast and seasoning it with salt, pepper, and garlic powder to your preference, and set aside.

Next, dice your 1/4 cup of onions or you can use frozen diced onions as well, then set aside.

Measure out your 1/2 cup of vegetables and set aside.

In a bowl, crack 2 whole eggs and beat them till fully mixed and set aside.

The last step to prep would be to measure out your sauces and you’ll be ready to start cooking.

How to Cook:

  1. Heat Pan to Medium High Heat
  2. Cook Onions and Veggies then Set Aside
  3. Cook Eggs then Set Aside
  4. Cook Chicken then Set Aside
  5. Add cold rice to the pan and break clumps
  6. Add everything back into the pan with rice and mix
  7. Add Sauces and mix well
  8. Plate and Serve

Now that you have all the ingredients ready, heat a pan to medium-high heat.

Once heated, add some cooking oil and heat it up a bit before adding diced onions. (Cook the onions till slightly brighter than golden brown before adding in your frozen veggies.)

Stir and add the veggies till they are cooked and the onions have reached a nice gold color.

Now grab a plate or bowl and put the cooked vegetables in it to set aside. This will help avoid burning the veggies while cooking the other ingredients.

Using the same pan, add your beaten eggs and cook them fully before setting aside with the veggies.

Now add a little more oil to the pan before dropping in your cubed chicken.

Cook the chicken on each side for about 3-5 minutes (Or till fully cooked) and then set aside with everything else.

Now it’s time to add your rice to the pan. (Try to break down any clumps during this stage so you don’t smash the chicken later.)

Once the rice is clump-free, you can add everything into the pan (chicken, veggies, eggs).

Give it a nice mix and add in your 3 tbsp Bachan and 1/2 tbsp soy sauce. This will give the rice a nice brown color and enhance the flavor.

Once the rice is fully mixed, plate it up and serve!


Adjust the ingredients to your liking whether it be the veggies or the protein. Do keep in mind the macros may change depending on what you substitute, but it will still be delicious.

Here are some other proteins that work great with this recipe:


Raw Meat on Beige Wooden Surface
Calories 908
Carbs 95g
Protein 52g
4 oz NY Strip


Close-Up Photo Of Salmon Steak
Calories 735
Carbs 95g
Protein 37g
4 oz Atlantic Salmon


Shrimp on Black Pan
Calories 655
Carbs 96g
Protein 37g
4 oz Shrimp

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