Egg Fried Rice (Breakfast Style)
Quick breakfast fried rice with scrambled eggs, crispy bacon bits, green onions, and sesame. Use last night's rice.
breakfasteasy
Quick breakfast fried rice with scrambled eggs, crispy bacon bits, green onions, and sesame. Use last night's rice.
Per serving · Adjust servings below to scale ingredients
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Cook diced bacon until crispy. Remove, leave fat in pan.
Scramble eggs quickly, break into small pieces. Remove.
Add oil, garlic. Toss in cold rice, press against pan to get some char.
Add soy sauce and sesame oil. Toss rice 2-3 min.
Add back eggs and bacon, plus green onions and white pepper. Toss and serve.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
High-protein breakfasts set the tone for the entire day. Research consistently shows that consuming 30–40g of protein at breakfast reduces hunger hormones, stabilises blood sugar, and reduces overall calorie intake throughout the day compared to lower-protein morning meals. Each serving of Egg Fried Rice (Breakfast Style) delivers 20g of protein at 400 calories — that's 20 calories per gram of protein, making it a solid protein sources on this site. Protein accounts for roughly 20% of total calories in this dish. The 38g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 18g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.
Egg Fried Rice (Breakfast Style) is a quick recipe that scales well for meal prep. This recipe makes 2 servings, each delivering 20g of protein and 400 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 3 days. Many components can be prepped the night before — chop vegetables, mix dry ingredients, or pre-cook grains. Assembly takes under 5 minutes in the morning.
Cook the protein and rice/grains ahead and refrigerate separately for up to 3 days. Reheat protein in a pan with a splash of water, then assemble bowls to order.
Fresh fruit, a side of Greek yogurt, or a simple green salad pairs well. For more protein, add a hard-boiled egg on the side.
Absolutely. A cast-iron skillet or grill pan on the stovetop over high heat gives excellent results. You can also use the broiler setting in your oven — place food 10-15cm from the element.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
