Beef and egg fried rice
A calorie- and protein-dense fried rice, perfect for refuelling fast after a heavy session. Day-old rice works best: it fries up drier and clumps less.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle250 g ground beef
- check_circle160 g basmati rice
- check_circle2 eggs
- check_circle1 bell pepper
- check_circle30 g soy sauce
- check_circle14 g olive oil
- check_circle2 spring onions
- check_circleSalt, pepper
Method
- 1Cook the rice and let it cool (ideally the day before).
- 2Sear the ground beef over high heat in the oil until browned, then set aside.
- 3Beat the eggs and scramble them quickly in the same pan.
- 4Add the diced pepper, rice and beef, and stir-fry for 3 to 4 minutes.
- 5Deglaze with the soy sauce, scatter the spring onions and season.
The fried rice that refuels after training
This fried rice stacks ground beef, eggs and rice for a dense dish: 35 g of protein, 70 g of carbs and 763 kcal per serving. It is a genuine refuelling meal, ideal after a heavy session when you need to put fuel back fast. Beef and eggs bring complete protein and iron, the rice carbs for glycogen.
A calorie-dense dish to adjust
At 763 kcal with 37 g of fat, this dish is clearly bulking-oriented. To lighten it, choose 5%-fat ground beef, cut the oil and add more vegetables (pepper, spring onions). You can also switch to brown rice for more fibre. Its calorie density makes it a dish to keep for active days.
The secret: day-old rice
The golden rule of fried rice: use cold rice, ideally cooked the day before. Hot and freshly cooked, it clumps and turns pasty; chilled, the grains separate and fry up well. Cook everything over high heat in a large pan, set the scrambled eggs aside and bring it together at the end with the soy sauce.
Rounding it out with vegetables and varying it
Fried rice is a 'use up the fridge' dish that loves vegetables: peas, diced carrot, pepper, spring onions, bean sprouts or corn go in at the end and add colour, fibre and volume for very few calories. It is the simplest way to balance a dish naturally rich in carbs and fat.
The protein also swaps easily: replace the beef with sliced chicken, shrimp, turkey breast or firm tofu for a lighter or vegetarian version. The eggs stay the constant that binds the dish. With the same technique — cold rice, high heat, soy sauce — you get a different plate every time depending on what you have on hand.
What to pair it with
To vary energy-dense rice and beef dishes, these recipes follow the same logic.
Key takeaways
- 35 g protein and 70 g carbs: a dense post-workout refuelling dish.
- 5% beef + less oil + more vegetables to lighten it.
- Use cold (day-old) rice: it fries up better and clumps less.
- Calorie-dense (763 kcal): keep it for active training days.
Frequently asked questions
Why use cold rice for fried rice?
Chilled rice loses moisture and its grains separate: it fries without clumping or turning pasty. Hot, freshly cooked rice releases too much water in the pan. Make it the day before, or spread it out to cool quickly.
Can you reheat rice safely?
Yes, provided you cool cooked rice quickly and keep it in the fridge, not at room temperature. Reheat it thoroughly (steaming hot) and only once: poorly stored rice can develop bacteria.
How can you make this dish less calorie-dense?
Choose 5%-fat ground beef, halve the oil and increase the share of vegetables and eggs relative to the rice. You cut the fat and calories noticeably while keeping protein high.
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