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.