High-Protein Beef Fried Rice
Sometimes, all you need is a simple, protein-packed meal that hits the spot. This high-protein beef fried rice is just that: easy to make, full of flavor, and gives you the energy you need. The ground beef gives you that much-needed protein boost, while the vegetables add essential nutrients. Plus, the eggs bring in extra protein to keep you feeling full longer, making it an ideal post-workout meal or a solid lunch to power you through the day. The best part? It takes less than 30 minutes to make, so it’s perfect for those days when you just need something quick and filling.
This fried rice is simple but satisfying, and it fits right into a busy gym girl’s routine. Keep it in rotation for those days when you want to eat well but don’t have time to spend hours in the kitchen. Let me know how you make it your own.
Why This Recipe Rocks
High in Protein: With around 30g of protein per serving, this dish has your back whether you’re recovering from a workout or just need an energy boost throughout the day.
Quick and Easy: In less than 30 minutes, you’ve got a meal that’s filling, tasty, and high in nutrients. There’s no need to spend hours cooking; just throw it all together in one pan and let the flavors meld.
Great for Meal Prep: This dish keeps well in the fridge for up to 4 days, making it a fantastic option for meal prepping. You can make a big batch at the beginning of the week, store it in individual portions, and have a healthy, balanced meal ready to go whenever hunger strikes. Plus, it reheats beautifully, so it tastes just as good the next day!
What you’ll need for this recipe
Ground Beef: Adds a savory and rich taste to the dish while providing protein. Use lean beef to keep it light or regular ground beef for extra flavor.
Rice: Leftover rice works best because it’s dry and absorbs flavors better without becoming mushy.
Vegetables: Common options include peas, carrots, bell peppers, and onions. These add texture, color, and nutrition.
Soy Sauce: Provides a salty, umami base for the fried rice.
Eggs: Add richness and act as a binder, giving the dish its characteristic fluffy texture.
Garlic: Boosts the flavor profile, giving the fried rice a slight kick.
Green Onions: Fresh and mild, they add a pop of color and flavor as a garnish
How to make the recipe
Cook the Eggs: In a large pan or wok, heat a bit of oil over medium heat. Add the beaten eggs and cook, stirring gently, until scrambled. Remove the eggs from the pan and set aside.
Cook the Onion and Garlic: In the same pan, add a bit more butter and sauté the chopped onion and minced garlic for 2-3 minutes until they’re fragrant and softened.
Add the Ground Beef: Add the ground beef to the pan with the onions and garlic. Cook, breaking apart the beef with a spatula, until it’s browned and fully cooked through.
Add the Vegetables: Toss in your vegetables and stir-fry for about 3-4 minutes, until they’re tender but still slightly crisp. Add the salt, pepper, and chilies and stir.
Add the Rice and Sauce: Add the cooked rice to the pan, breaking up any clumps. Drizzle soy sauce over the rice, stirring well to combine all ingredients. Stir-fry for another 5 minutes to let the flavors meld.
Add Eggs Back: Finally, add the scrambled eggs back to the pan and stir to combine. Cook for another minute, adjust seasoning if needed.
Serve: Remove from heat, garnish with green onions if desired, and serve hot.
Macros & Nutrition Breakdown Per Serving
Note: These macros are based on the exact ingredient amounts listed above and a serving size of about 1 and a half cups (1/3th of the recipe).
- Calories:621kcal
- Protein: 36g
- Carbs: 55g
- Fat: 28g
- Fiber: 4g
Meal Prep & Storage Tips
Meal Prep Tips:
Make a Big Batch: This recipe is perfect for meal prepping because it’s easy to make in larger quantities. Double or triple the recipe, and you’ll have multiple servings ready for the week.
Add Fresh Garnish: If you like adding fresh green onions or a drizzle of soy sauce, consider doing that right before serving, not during meal prep. This keeps the toppings fresh and vibrant.
Keep Protein Variety: While this recipe uses ground beef, feel free to switch it up with ground turkey, chicken, or even tofu if you’re prepping for different dietary preferences. Just be sure to adjust cooking times accordingly.
Storing Leftovers:
Cool It Down First: After cooking, let your fried rice cool down to room temperature before storing it. This prevents condensation and keeps the rice from getting soggy when stored. Divide the rice into airtight containers. Glass containers are great for keeping it fresh and free from absorbing odors, but plastic works just as well. Make sure the containers are sealed tightly to avoid moisture loss and to keep the rice flavorful.
Refrigerate: Store your fried rice in the fridge for up to 3-4 days. It’s best to eat it within this window to ensure freshness and flavor.
Freezing: If you want to store this for longer, consider freezing the fried rice in individual portions. This will make it easy to grab a serving when you need it. Use freezer-safe bags or containers. If you use bags, squeeze out as much air as possible before sealing to avoid freezer burn. Beef fried rice freezes well for up to 2-3 months. Make sure to label the bags or containers with the date so you can keep track of how long they’ve been in the freezer.
Reheating Instructions: When you’re ready to eat, take the fried rice out of the fridge and heat it in a skillet or wok on medium heat. Add a splash of water or broth to help steam it and keep it from drying out. Stir occasionally until it’s heated through, about 5-7 minutes.
From the Freezer: If you’re reheating frozen rice, it’s best to let it thaw in the fridge overnight before reheating, but you can also reheat directly from frozen. If reheating from frozen, cook it in a skillet over low-medium heat, adding a little water to help it defrost and heat evenly. Stir regularly until it’s fully reheated.
More High-Protein Recipes You’ll Love
High Protein Korean Beef Bowls
High Protein Chocolate Baked Oats
High-Protein Beef Fried Rice
This high-protein Beef Fried Rice combines savory ground beef, scrambled eggs, and mixed vegetables with day-old rice for a quick, flavorful meal that's perfect for meal prep or post-workout fuel.
Ingredients
- 2 tbsp butter
- 250 g ground beef
- 3 cups cooked rice (preferably a day old)
- 1 cup mixed vegetables
- 1/2 cup peas
- 3 eggs
- 1/2 small onion
- 2 cloves crushed garlic
- 1/2 tsp dried chilies
- salt and pepper to taste
- green/ spring onion
Instructions
Cook the Eggs: In a large pan or wok, heat ½ tablespoon of oil over medium heat. Pour in the beaten eggs and cook, stirring gently until scrambled. Remove eggs from the pan and set aside.
Sauté Onion and Garlic: Add the remaining oil to the pan, then add diced onion and minced garlic. Sauté for 2-3 minutes until fragrant.
Add Ground Beef: Increase heat to medium-high, add the ground beef, and cook, breaking it apart, until browned. Season with salt and pepper.
Add Vegetables: Stir in the mixed vegetables and cook for another 3-4 minutes until tender.
Add Rice and Sauce: Add the rice, breaking up any clumps. Drizzle in soy sauce and sesame oil (if using), and stir until everything is well combined.
Return the Eggs: Add the scrambled eggs back into the pan and stir to incorporate. Cook for 1 more minute, then garnish with chopped green onions and serve hot.
Nutrition Information:
Yield: 3 Serving Size: 1Amount Per Serving: Calories: 621Total Fat: 28gSaturated Fat: 12gTrans Fat: 1gUnsaturated Fat: 12gCholesterol: 281mgSodium: 328mgCarbohydrates: 55gFiber: 4gSugar: 4gProtein: 36g
Nutrition information on That Protein Life is estimated using online calculators and may vary based on ingredients, brands, and preparation methods. For the most accurate results, use a food scale and trusted calculator. This information is for general guidance only—please consult a professional for specific dietary needs. That Protein Life is not responsible for any discrepancies or outcomes.
