Egg fried rice (5 eggs)

15 minutes
2 servings
28g protein*
315 kcal*

Egg fried rice is a leftovers strategy. Constraint: fresh rice steams and clumps. Recommended: use cold rice, high heat, and cook in stages so eggs stay tender and grains stay separate.

Cold rice High heat Soy + sesame Any veggies

*Egg-only baseline. Rice and oil are the biggest calorie drivers here.

Overview

Goal: separate grains, tender eggs, and balanced seasoning. Recommended: scramble eggs first, set aside, then fry rice and bring eggs back at the end.

Core method

Prep rice cold + dry break clumps
Cook in stages eggs first then rice
Season soy + acid finish fast

Quick takeaway

Cold rice is not optional if you want texture. If you only have hot rice, spread it on a tray for 5–10 minutes to dry out.

Validation: grains stay separate and the pan isn’t wet.

Ingredients

Use what you have. Keep the sauce simple so it doesn’t turn into soggy stir-fry.

Base (2 servings)

Eggs 5 large scrambled
Cooked rice 3 cups cold
Mixed veggies 1–2 cups peas/carrots
Oil 1 tbsp high heat

Seasoning

Soy sauce 1–2 tbsp start small
Sesame oil 1 tsp finish
Garlic optional 1 clove
Green onions optional finish

Constraint: too much soy makes rice wet and salty—add, toss, then decide.

Steps

High heat, fast movement, and staging are the “skill” here.

Step by step

  1. Break up cold rice clumps with your hands or a spoon.
  2. Heat pan/wok on high. Add a small amount of oil.
  3. Scramble eggs quickly, then remove to a plate (slightly underdone).
  4. Add a touch more oil. Stir-fry veggies 1–2 minutes.
  5. Add rice and fry 3–4 minutes until hot and dry.
  6. Add soy sauce around the pan edge, toss, then add eggs back. Finish with sesame oil and green onions.

Troubleshooting

Mushy rice rice too wet use cold rice
Sticky clumps not broken up separate first
Rubbery eggs cooked too long add back late

Wrap up: stage eggs, then fry rice hot and dry.

Nutrition notes

Eggs add protein. Rice adds carbs. Oil and sauces decide the calorie and sodium range.

Baseline (5 eggs)

Calories 315 baseline
Protein 28g anchor

Recommended adjustments

Lower calories less oil more veggies
Higher protein extra whites or tofu
Lower sodium less soy use acid

Quick takeaway: cold rice + measured soy = better texture and control.

Tips & variations

Once the method is stable, variations are easy.

Recommended

  • Add frozen peas near the end (fast)
  • Finish with sesame seeds for texture
  • Add chili crisp for heat
  • Use leftover vegetables to reduce waste

Avoid

  • Hot, freshly cooked rice (mushy)
  • Adding too much sauce early
  • Overcrowding the pan (steams)
  • Cooking eggs the whole time

Quick takeaway: stage your components and keep the pan hot.

FAQ

Answers that improve texture immediately.

Day-old rice is recommended because it’s drier. Any type works—just keep it cold and break up clumps before cooking.
Yes, but the constraint is water. Cook it hot and fast, and season at the end. Texture will be different, but it works.
Start with less soy than you think, toss, then decide. Add acid (lime) and aromatics for flavor without extra sodium.
Usually hot rice, too many wet veggies, or overcrowding the pan. Use cold rice and cook in smaller batches if needed.

Wrap up: keep it hot, dry, and staged.