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EGG FRIED RICE
07

EGG FRIED RICE

NUTRITION
HEALTHY RECIPES
Feb 04, 2025

EGG FRIED RICE

Egg Fried Rice is a delicious, quick and wholesome meal packed with protein, fibre and essential nutrients. Made with cooked brown rice, scrambled egg and colourful vegetables like carrots and bell peppers, this dish delivers a perfect balance of flavour and texture. The combination of soy sauce and sesame oil enhances the taste, giving it a rich umami profile that complements the natural sweetness of the vegetables. Using brown rice instead of white makes this recipe a healthier option, providing more fibre and a slow-releasing source of energy. Ideal for meal prep, light lunches or a quick dinner, this dish is both satisfying and easy to customise. Whether eaten on its own or as a side dish, Egg Fried Rice is a fantastic way to enjoy a nutritious, homemade stir-fry with minimal effort.

RECIPE CATEGORY

Lunch, Dinner, Side

SERVING SIZE

1

CUISINE

Asian, Chinese

PREPARATION/TECHNIQUES

Stir-Fry, Sauté

OCCASION/HOLIDAY

Weeknight Dinner, Meal Prep, Light Lunch, Family Gathering

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Gluten-Free, Quick & Easy

DISH TYPE

Rice Dish, Stir-Fry

INGREDIENTS

The following are the ingredients we need to prepare the egg fried rice.

  • 50g cooked brown rice
  • 1 egg, beaten
  • ¼ carrot, diced
  • ¼ bell pepper, diced
  • 1 tsp soy sauce (low sodium)
  • ½ tsp sesame oil
  • ¼ onion, chopped

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 220
  • Protein: 10g
  • Carbohydrates: 28g
  • Fibre: 3g
  • Fat: 8g
  • Saturated Fat:5g
  • Sodium: 300mg
  • Sugar: 2g

PREPARATION

Here is a step-by-step guide to preparing egg-fried rice.

  • Prepare Ingredients: Dice the vegetables and beat the egg before starting to speed up the cooking process.
  • Heat The Pan: In a non-stick pan or wok, heat the sesame oil over medium heat.
  • Cook The Vegetables: Add the chopped onion, diced carrot and bell pepper. Stir-fry for 3-4 minutes until softened.
  • Scramble The Egg: Push the vegetables to one side of the pan. Pour in the beaten egg and cook, stirring gently, until scrambled.
  • Add The Rice: Stir in the cooked brown rice, ensuring it mixes evenly with the vegetables and egg.
  • Season The Dish: Drizzle with soy sauce and stir-fry for another 2 minutes to allow the flavours to blend.
  • Serve And Enjoy: Plate the egg-fried rice and serve it warm.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

Here are some helpful tips for you when making egg-fried rice.

  • Use Cold, Leftover Rice: Freshly cooked rice can become mushy when stir-fried, so using pre-cooked and cooled rice works best.
  • Cook The Egg Separately: Scrambling the egg before mixing with the rice ensures an even texture.
  • Adjust Seasoning To Taste: Add more soy sauce or a dash of pepper for extra flavour.
  • Use A Hot Pan: Stir-frying at a high temperature helps achieve that signature fried rice texture.
  • Enhance Aroma: A pinch of garlic or ginger can deepen the dish’s flavour.

VARIATIONS

  • Spicy Kick: Add a pinch of red chilli flakes or drizzle with sriracha sauce.
  • Protein Boost: Stir in cooked chicken, shrimp or tofu for extra protein.
  • Extra Crunch: Sprinkle toasted sesame seeds or chopped cashews before serving.
  • Low-Carb Option: Replace brown rice with cauliflower rice for a lower-carb alternative.
  • More Veggies: Add peas, spinach or mushrooms for additional nutrients.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan over medium heat for best results.
  • Freezing: Not recommended, as eggs can become rubbery when frozen.
  • Meal Prep Tip: Cook a batch of brown rice in advance to make this dish even quicker to prepare.

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