Protein-Packed Egg White Fried Rice – A Light, Satisfying Weeknight Favorite

This Protein-Packed Egg White Fried Rice is quick, hearty, and surprisingly comforting. It delivers the classic takeout vibe with a lighter, protein-forward twist. You’ll get fluffy rice, crisp veggies, and tender egg whites in every bite.

It’s simple enough for busy weeknights and flexible enough to fit whatever you have in the fridge. If you want something satisfying that doesn’t weigh you down, this is it.

What Makes This Recipe So Good

• High in protein, low in fuss: Egg whites bring lean protein without added fat, making this a smart meal any time of day.
• Great texture: Using day-old rice helps keep the grains separate and slightly chewy, just like your favorite takeout spot.
• Fast and flexible: Everything cooks in one pan in under 20 minutes, and you can toss in almost any vegetable or protein you like.
• Savory and satisfying: A mix of soy sauce, sesame oil, and aromatics delivers big flavor with minimal ingredients.
• Easy to scale: Double it for meal prep or add more veggies to boost volume without weighing it down.

Ingredients

• 3 cups cooked and chilled jasmine or long-grain rice (preferably day-old)
• 1 cup liquid egg whites (or whites from 6–8 large eggs)
• 1 cup frozen peas and carrots, thawed (or fresh diced carrots and peas)
• 1/2 cup diced onion (yellow or white)
• 2 cloves garlic, minced
• 2 green onions, thinly sliced (white and green parts separated)
• 2–3 tablespoons low-sodium soy sauce, to taste
• 1 tablespoon oyster sauce (optional, for deeper flavor)
• 1 teaspoon toasted sesame oil
• 2 tablespoons neutral oil (avocado, canola, or peanut)
• 1/2 teaspoon ground white or black pepper
• Salt, to taste
• Optional add-ins: 1 cup diced cooked chicken, shrimp, tofu, or edamame; a pinch of red pepper flakes

Instructions

1. Prep the rice: If your rice is clumped, break it up with clean hands or a fork so every grain is loose. This prevents sticking and helps it fry evenly.
2. Heat your pan: Set a large nonstick skillet or wok over medium-high heat.

   Add 1 tablespoon oil and swirl to coat.

3. Scramble the egg whites: Pour in the egg whites and season with a pinch of salt and pepper. Stir gently until just set and soft, 1–2 minutes. Transfer to a plate and set aside.
4. Sauté aromatics: Add the remaining 1 tablespoon oil to the pan.

   Toss in the diced onion and the white parts of the green onions. Cook 2–3 minutes until translucent. Add garlic and cook 30 seconds, stirring to avoid burning.

5. Add veggies: Stir in peas and carrots.

   Cook 2–3 minutes until heated through and slightly tender. If using fresh carrots, sauté until just crisp-tender.

6. Fry the rice: Add the rice to the pan. Spread it out and let it sit undisturbed for about 45 seconds to lightly toast.

   Stir, then repeat once or twice for a bit of crispy texture.

7. Season: Drizzle in soy sauce, oyster sauce (if using), and sesame oil. Sprinkle in the pepper. Toss to coat evenly.

   Taste and adjust salt or soy sauce as needed.

8. Add protein back: Return the scrambled egg whites to the pan. If using any optional proteins (chicken, shrimp, tofu, edamame), add them now and stir until warmed through.
9. Finish and serve: Stir in the green onion tops. Turn off heat.

   Serve hot with extra soy sauce or a dash of chili oil, if you like.

How to Store

• Refrigerator: Cool completely, then store in an airtight container for up to 4 days.
• Freezer: Portion into freezer-safe bags or containers and freeze for up to 2 months. Press bags flat for easy stacking and quicker thawing.
• Reheat: Microwave with a damp paper towel for 60–90 seconds, stirring halfway. Or reheat in a hot skillet with a splash of water to steam and revive the texture.
• Food safety tip: Chill leftovers within 2 hours of cooking to keep the rice safe and fresh.

Benefits of This Recipe

• Lean protein boost: Egg whites add protein without extra fat, helping keep you full longer.
• Balanced and customizable: Carbs from rice, fiber from veggies, and protein from egg whites create a satisfying, well-rounded meal.
• Budget-friendly: Uses pantry staples and frozen vegetables, making it cost-effective.
• Meal-prep friendly: Stores well and reheats without getting soggy when handled properly.
• Gluten-conscious option: Easy to make gluten-free by using tamari or coconut aminos instead of regular soy sauce.

What Not to Do

• Don’t use freshly cooked hot rice: It will turn mushy and clump.

  Chilled, day-old rice is best.

• Don’t overcrowd the pan: Too much at once steams the rice. If doubling the recipe, cook in batches.
• Don’t skip preheating: A hot pan is key for that slight sear and to avoid sticking.
• Don’t overcook egg whites: They turn rubbery fast. Remove them as soon as they set and add back at the end.
• Don’t drown it in soy sauce: Add gradually and taste as you go; you can always add more at the table.

Variations You Can Try

• High-Protein Upgrade: Add diced chicken breast, sautéed shrimp, or cubed tofu.

  Edamame is a great plant-based option.

• Veggie-Loaded: Stir in bell peppers, mushrooms, broccoli florets, or shredded cabbage. Keep pieces small for quick cooking.
• Spicy Kick: Add chili garlic sauce, sriracha, or red pepper flakes. A drizzle of chili oil at the end is fantastic.
• Garlic-Ginger: Sauté 1 teaspoon grated fresh ginger with the garlic for a brighter, warming flavor.
• Cauli-Rice Blend: Swap half the rice for cauliflower rice to lighten it up while keeping volume and texture.
• Brown Rice or Quinoa: Use chilled brown rice or cooked, cooled quinoa for more fiber and a nutty bite.
• Teriyaki Twist: Replace oyster sauce with a splash of teriyaki and a sprinkle of sesame seeds.

FAQ

Can I use whole eggs instead of egg whites?

Yes.

Use 3–4 whole eggs, whisked with a pinch of salt. The dish will be richer and still delicious.

What kind of rice works best?

Long-grain white rice like jasmine is ideal. Day-old rice from the fridge gives the best texture because it’s drier and less sticky.

How do I prevent soggy fried rice?

Start with cold, dry rice; preheat your pan; and avoid crowding.

Let the rice sit briefly to toast before stirring so it develops a little crust.

Is this recipe gluten-free?

It can be. Use gluten-free tamari or coconut aminos instead of soy sauce, and double-check any sauces you add.

Can I make this without oil?

You can reduce oil by using a nonstick pan and a light spritz of cooking spray. Keep in mind a small amount of oil helps with flavor and texture.

How much protein is in a serving?

It varies by portion size and add-ins, but 1 cup of egg whites provides around 25–26 grams of protein.

With rice and veggies, a typical serving will land higher, especially if you add extra protein like chicken or tofu.

Can I add frozen vegetables directly?

Yes, but for best results, thaw and pat them dry. Excess water can steam the rice and soften the texture.

What if I only have fresh cooked rice?

Spread it on a baking sheet and chill in the fridge or freezer for 20–30 minutes to dry it out. It won’t be perfect, but it helps.

In Conclusion

Protein-Packed Egg White Fried Rice is fast, flexible, and genuinely satisfying.

With a short ingredient list and simple steps, it fits right into busy routines without sacrificing flavor. Keep a container of day-old rice on hand, and you’ve got a go-to meal that’s light, hearty, and easy to customize. Once you make it a couple of times, it’ll be one of those recipes you can cook from memory and tweak to your tastes.