High-Protein Egg Fried Rice

Egg fried rice is best made with cold, leftover rice — it fries instead of steams, giving you the distinct texture you're after. This version adds chicken and extra eggs to push the protein well above what you'd get from a takeaway serving.

Ingredients

• 250g cooked chicken breast, diced or shredded
• 300g cold cooked rice (approx. 130g dry)
• 3 large eggs
• 1 cup frozen peas
• 2 spring onions, sliced
• 2 cloves garlic, minced
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tbsp vegetable oil
• Salt and pepper

Method

1. Heat the vegetable oil in a large wok or frying pan over very high heat.
2. Add the garlic and cook for 30 seconds.
3. Add the cold rice. Stir-fry for 3–4 minutes, breaking up any clumps, until lightly toasted.
4. Push the rice to one side of the wok. Crack in the eggs and scramble in the empty space.
5. Once the eggs are just set, fold them through the rice.
6. Add the chicken, peas, and spring onions. Stir-fry for 2–3 minutes until everything is hot.
7. Add the soy sauce and sesame oil. Toss everything together.
8. Taste and adjust seasoning.

Nutrition Notes

Adding three whole eggs rather than the single egg typical in restaurant versions increases the protein from roughly 15g to 38g per serving. The peas add a meaningful amount of plant protein and fibre at almost no calorie cost.