Healthy Fried Rice for High-Protein Lunch Meal Prep
A healthier take on classic fried rice with colorful veggies, fluffy eggs, and lean protein — ideal for meal prep and quick lunches.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
Ingredients
Scale
- 3 cups cooked rice (day-old, cold)
- 2 tsp avocado oil or olive oil
- 2 eggs, beaten
- 1 cup diced carrots
- 1 cup peas or edamame
- ½ cup chopped bell pepper
- 2 green onions, sliced
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 2 tbsp low-sodium soy sauce or coconut aminos
- ½ tsp sesame oil
- Optional: cooked chicken, tofu, or shrimp
Instructions
- Heat 1 tsp oil in pan. Scramble eggs and set aside.
- Add another tsp oil, sauté garlic, ginger, and vegetables for 5–6 minutes.
- Add rice, breaking up clumps. Stir-fry until heated through.
- Stir in soy sauce, sesame oil, and protein/eggs. Cook 2 more minutes.
- Garnish with green onions and serve.
Notes
Use any cooked vegetables or proteins you have. Works well with cauliflower rice or quinoa. Stores up to 4 days in fridge.