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Protein-Packed Fried Rice with Egg Whites

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A quick, macro-balanced fried rice recipe using egg whites for high protein and low fat, perfect for busy weeknights or meal prep.

Ingredients

Scale
  • 3 cups cooked jasmine rice (preferably day-old)
  • 1 cup egg whites (about 8 large egg whites, carton or fresh separated)
  • 8 oz chicken breast, diced (substitute with firm tofu for vegetarian option)
  • 1 cup frozen peas and carrots mix, thawed
  • 3 stalks green onions, sliced thin (separate whites and greens)
  • 3 cloves garlic, minced
  • 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
  • 1 teaspoon sesame oil (optional)
  • 2 tablespoons olive oil or neutral cooking oil
  • 1 teaspoon fresh ginger, grated (optional)
  • Black pepper to taste
  • Red pepper flakes (optional)

Instructions

  1. Dice the chicken breast into small, bite-sized pieces (about 1/2-inch). Mince garlic and grate ginger if using. Slice green onions, separating whites and greens. Thaw frozen peas and carrots under cold water and drain well.
  2. Heat a large non-stick skillet or wok over medium-high heat and add 1 tablespoon of cooking oil. When the oil shimmers, add the diced chicken. Season lightly with black pepper and cook for 5–6 minutes until cooked through and slightly golden. Remove chicken from the pan and set aside.
  3. Add remaining oil to the pan. Toss in minced garlic, ginger, and the white parts of the green onions. Stir-fry for about 30 seconds until fragrant.
  4. Pour in the egg whites and let them sit for a few seconds to start setting. Gently stir with a spatula, breaking them into soft curds. Cook for 1–2 minutes until fluffy and opaque but not rubbery.
  5. Add the cooked rice, peas, and carrots. Break up any clumps of rice and stir-fry for 3–4 minutes, allowing the rice to get slightly toasted on the bottom.
  6. Drizzle soy sauce evenly over the rice. Add the cooked chicken back to the pan and mix thoroughly. Adjust seasoning with more soy sauce or red pepper flakes if desired.
  7. Stir in the green parts of the green onions and a teaspoon of sesame oil for aroma. Give a final quick toss and remove from heat.
  8. Serve hot immediately. Leftovers can be stored in an airtight container in the fridge for up to 3 days and reheated in a skillet or microwave.

Notes

Use day-old rice for best texture to prevent mushiness. Do not overcrowd the pan; cook in batches if needed. Let egg whites set a bit before scrambling to avoid rubbery texture. Adjust soy sauce to taste and consider adding a splash of lime juice for brightness. For vegan version, substitute chicken with tofu and egg whites with scrambled silken tofu or chickpea flour scramble.

Nutrition

Keywords: fried rice, egg whites, protein-packed, macro-balanced, quick dinner, healthy fried rice, meal prep, low fat, gluten-free option

Find it online: https://perkypan.com/protein-packed-fried-rice-with-egg-whites-easy-macro-balanced-recipe/