Start your morning with this high protein breakfast fried rice. Packed with bacon, eggs and over 30g of protein per serving, it's meal prep friendly and ready to fuel your week of busy mornings.
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Breakfast at a Glance
- Prep Time: 30 minutes
- Planning Ahead: I recommend prepping the rice fully ahead of time for easier mornings.
- Morning Effort: Reheat the rice (you can use the microwave) and if you have an extra five minutes, fry an egg for on top!
- Protein: 31g
- Fiber: 6g
Nessy's Note
If you think rice for breakfast sounds strange, I get it because I once did too (I also thought that about savory yogurt bowls at one point).
But after being introduced to it, I slowly came around to the idea. After all, it actually isn't all that unusual in many cuisines.
This version of rice for breakfast brings a fried rice spin but with the addition of classic breakfast flavors like bacon and scrambled eggs to ease you into the idea.
It also packs over 30 grams of protein and plenty of fiber to keep you full so, like my high protein breakfast casserole, it is perfect for prepping a big batch ahead for easy mornings during the week.
Ingredients and Substitutions
- Brown Rice- I prefer brown rice for extra fiber but any rice you like would work.
- TIP: Prep extra rice when cooking another meal during the week so that you can assemble this recipe quickly.
- Edamame- Frozen shelled edamame is a staple in my freezer as it's such a great way to add a bit of protein and fiber to all sorts of dishes (like edamame avocado toast). If you would prefer, you can leave it out.
- Bacon- I typically use thicker cut bacon but you can use whatever you'd like.
- Eggs- These add some of the protein to the recipe. While you can leave the second egg per portion out, adding the fried egg on top is my favorite part.
- Green onions- If you don't have any, you can sauté a yellow onion instead to add some flavor.
- Soy Sauce- For flavor to tie it all together.
- Substitution: Tamari or coconut aminos will also work. You can adjust depending on how salty what you use is.
My Notes for the Best Breakfast Fried Rice
- Cook rice ahead of time. Not only does cooled rice give you the best fried rice texture but making extra rice when you're already cooking it for another meal saves time and effort.
- Opt for a different egg style. I love a fried egg on top but if you're short on time, you can scramble extra eggs into the rice, top them with a boiled egg or skip it altogether.
- Add extra veggies. I kept the recipe simple but it is very flexible. Sautéed onions, carrots, spinach, mushrooms or anything you like really can be added for a boost of flavor and nutrients.
More Meal Prep Breakfast Recipes...
If you give this recipe a try, be sure to let me know what you thought in the comments below!
Breakfast Fried Rice (Meal Prep Friendly)
Start your morning with this high protein breakfast fried rice. Packed with bacon, eggs and over 30g of protein per serving, it's meal prep friendly and ready to fuel your week of busy mornings.
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Servings servings
Ingredients
- 3 cups long grain brown rice cooked (about 1 cup uncooked)
- 2 cup edamame shelled
- 8 slices thin cut bacon
- 4 large eggs (plus an additional 4 for serving)
- ½ cup green onions sliced
- 4 tablespoon soy sauce (or tamari or coconut aminos)
Instructions
- In a large non stick skillet, cook bacon over low heat until crispy. Using a fork or slotted spoon, remove bacon to a plate lined with paper towel and dice. Pour bacon grease into a bowl.8 slices thin cut bacon
- Increase to medium high heat and add 1 tablespoon of the reserved bacon fat, the cooked rice, edamame and 2 tablespoon of water. Cover for 1-2 minutes to heat through and then remove the lid. Stir and then cook without the lid for an additional 2-3 minutes.3 cups long grain brown rice, 2 cup edamame
- Move the rice to the side of the pan and reduce to medium heat. Add ½ tablespoon of reserved bacon grease to the centre of the skillet and crack 4 eggs into it. Allow to cook for 1 minute, and then stir eggs to scramble.4 large eggs
- Add the green onions and diced bacon and stir to combine. Mix in the soy sauce.½ cup green onions, 4 tablespoon soy sauce
- Divide rice between 4 containers. If eating now, fry an egg for each portion being eaten and place on top of the bowl. Enjoy!
Notes
Make Ahead: This recipe is perfect for prepping for breakfasts for the week! Store in microwave safe, airtight containers (I recommend portioning out ahead of time).
When ready to eat, reheat a portion in the microwave and fry an egg. Top the reheated rice with the fresh fried egg and enjoy!
Alternatively, for a quicker option in the morning, you can scramble the extra 4 eggs with the dish when you prep it, prepare 4 boiled eggs and add them to each container or skip the extra egg.
Storage: Prepped fried rice should be stored in the refrigerator for up to 4 days or can be frozen for up to 3 months.
Make it Your Own: I kept the base recipe as simple as possible, but I often add a cup or two of sauteed vegetables such as carrots, onions and spinach so feel free to experiment.
Nutrition
Calories: 485kcal | Carbohydrates: 46g | Protein: 31g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 386mg | Sodium: 1581mg | Potassium: 687mg | Fiber: 6g | Sugar: 3g | Vitamin A: 669IU | Vitamin C: 2mg | Calcium: 146mg | Iron: 5mg
Nutrition Note: Nutritional information is estimated using an online calculator and accuracy is not guaranteed. Remember food is more than numbers and this info is intended as a support.
Tried this recipe?Please comment and tell me what you thought!
Marie says
I made this for breakfast this morning and it was so good! Looking forward to having the leftovers for breakfasts this week.