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High-protein prawn and egg fried rice packs about 25 grams of protein into each bowl by combining jumbo prawns, whole eggs, and extra egg whites with cold, day-old rice. It all cooks in one wok or skillet in under 30 minutes.
I started making this after getting tired of fried rice that filled me up for an hour and left me hungry by 3pm. Adding the extra egg whites was an easy fix. No powder, just more egg.
The real key to good fried rice is the rice itself. Fresh, warm rice turns gummy the second it hits a hot pan. Cold rice from the fridge, at least a day old, stays separate and gets those slightly crisp edges you want.
This one holds up well in the fridge too, so it’s an easy one to prep on a Sunday and eat through the week.
Why You’ll Love This Recipe
- Packs about 25 grams of protein per serving
- Ready in one pan in under 30 minutes
- Uses simple ingredients you likely already have
- Reheats well, so it’s easy to prep ahead
Ingredient Notes
- cooked jasmine rice: Use rice that’s been refrigerated overnight. Fresh, warm rice releases too much moisture and turns clumpy in the pan.
- prawns: Raw, peeled and deveined prawns work best. Frozen prawns are fine, just thaw and pat them completely dry first.
- eggs and egg whites: The extra egg whites boost protein without adding much fat. You can skip them and use 4 whole eggs instead if you prefer.
- soy sauce and oyster sauce: Regular versions contain wheat. Swap in gluten-free tamari and a gluten-free oyster sauce to make the dish gluten free.
- frozen peas and carrots: No need to thaw first, they cook through fast in the hot pan. Fresh diced carrot works too, just cook it a minute longer.
Protein-Packed Fried Rice with Prawns and Eggs
Ingredients
Method
- Pat the prawns dry with paper towels and season with a pinch of salt and the white pepper.
- Heat 1 tbsp of the oil in a 12-inch / 30 cm wok or nonstick skillet over high heat. Add the prawns in a single layer and sear for 2 to 3 minutes, flipping once, until pink and opaque with an internal temp of 145 F / 63 C. Transfer to a plate.
- Whisk the eggs and egg whites together in a small bowl. Add 1 tsp of oil to the pan, pour in the eggs, and scramble for about 1 minute until just set into soft curds. Transfer to the plate with the prawns.
- Add the remaining 2 tbsp oil to the pan with the garlic and scallion whites. Stir-fry for 30 seconds until fragrant, don’t let the garlic brown.
- Add the cold rice, breaking up clumps with the spatula. Stir-fry for 3 to 4 minutes, pressing the rice into the pan occasionally, until heated through and a few grains turn light golden at the edges.
- Push the rice to one side, add the frozen peas and carrots to the empty space, and cook for 1 to 2 minutes until thawed and warmed through. Stir them into the rice.
- Return the prawns and eggs to the pan. Add the soy sauce and oyster sauce, and toss everything for 1 to 2 minutes until the rice takes on an even light brown color.
- Drizzle in the sesame oil and toss once more. Taste and add extra salt if needed.
- Scatter the scallion greens over the top and serve immediately, straight from the pan.
Notes
- Use rice refrigerated overnight for the best texture.
- Pat prawns completely dry before searing, wet prawns won’t sear properly.
- Prep all ingredients before starting, this dish moves fast once the pan heats up.
- Taste before adding extra salt, the soy and oyster sauce are already salty.
Tips for Success
- Use cold, day-old rice so the grains stay separate instead of turning gummy when stir-fried.
- Sear the prawns first and pull them off heat early since they keep cooking once added back in.
- Scramble the eggs separately into soft curds before mixing so they don’t turn rubbery in the hot pan.
- Keep the pan hot and don’t crowd the prawns, or they’ll steam instead of getting a light sear.
- Add the soy sauce around the edge of the pan so it caramelizes slightly before tossing through the rice.
Variations
- Swap the prawns for cubed cooked chicken or firm tofu for a different protein base, keeping the quantity the same.
- Stir in a spoonful of chili crisp or sriracha at the end for heat and extra depth of flavor.
- Add diced pineapple and a pinch of curry powder for a sweeter, Thai-style twist on the dish.
Storage and Reheating
Store leftover fried rice in an airtight container in the fridge for 3 to 4 days. Cool it completely before sealing so it doesn’t turn watery.
Reheat in a skillet over medium heat with a splash of water or oil, tossing for 3 to 4 minutes until warmed through and the grains loosen up again. Microwave works too, in 60 to 90 second bursts, stirring halfway.
This rice also freezes well for up to 2 months in a freezer bag laid flat. Thaw overnight in the fridge before reheating in the skillet.
Serving Suggestions
Serve this straight from the pan with a drizzle of chili crisp or a squeeze of lime. A simple cucumber salad or a crunchy sesame ginger slaw bowl on the side add crunch and cut through the richness.
For a bigger spread, add steamed dumplings or a quick sesame ginger bok choy stir fry alongside. It also works well packed into lunch containers with extra scallions sprinkled on top.
FAQ
Why is my prawn and egg fried rice mushy instead of fluffy?
Mushy fried rice almost always comes from using warm or freshly cooked rice, which holds too much moisture and turns gummy the second it hits the hot pan. Cook the rice a day ahead and refrigerate it so the grains dry out and separate. If you’re short on time, spread hot rice on a sheet pan to cool fast before stir-frying.
Can I use chicken instead of prawns in this fried rice?
Yes, diced cooked chicken works well in place of prawns, just add it in the same step as the eggs since it’s already cooked. Use about 300 g to keep the protein level similar. If starting from raw chicken, cook it through to 165 F / 74 C before adding it to the rice.
Can I freeze prawn and egg fried rice for meal prep?
Yes, this fried rice freezes well for up to 2 months in an airtight container or freezer bag. Cool it completely before freezing so ice crystals don’t form and turn the rice soggy. Thaw overnight in the fridge, then reheat in a hot skillet with a splash of water to loosen the grains.
What goes well with prawn and egg fried rice?
A simple cucumber salad or quick-pickled carrots cut through the richness and add crunch. Steamed dumplings, spring rolls, or a bowl of hot and sour soup turn this into a fuller meal. A drizzle of chili crisp or sriracha on top rounds it out.
Is this prawn and egg fried rice gluten free?
Not as written, since regular soy sauce and oyster sauce both contain wheat. Swap in gluten-free tamari and a gluten-free oyster sauce, or skip the oyster sauce and add a little extra tamari, to make the dish gluten free. Check labels since some oyster sauces use wheat starch as a thickener.
How much protein does this fried rice have per serving?
Each serving has about 25 grams of protein, thanks to the combination of prawns, whole eggs, and extra egg whites stirred through the rice. That’s roughly double what you’d get from a standard restaurant fried rice. It’s filling enough to work as a stand-alone meal instead of a side dish.
