Best High Protein Egg Fried Rice: 35g Protein Better Than Takeout
Egg fried rice with 35g protein — use day-old cold rice or it clumps. Four eggs, high heat, 10 minutes. Better than takeout on a weeknight.
By AmeliaUpdated 
Cooking times can vary by equipment and ingredient size. Use the visual cues in the instructions and adjust seasoning to taste.
Method
Prep Everything Before the Wok Goes On
Crack the 3 whole eggs into one bowl and beat lightly with a fork. Put the 4 egg whites in a separate bowl and beat until just broken up. Crumble the paneer into pieces roughly the size of large chickpeas — smaller and it disappears, larger and it does not warm through properly. Separate the spring onion whites from the greens. Have the soy sauce, sesame oil, and black pepper measured and within arm's reach. Fried rice moves fast and there is no time to measure once the pan is hot.
Cook the Egg Whites
Heat 1 tbsp oil in a wok or large frying pan on high heat until it just starts to smoke. Pour in the egg whites and leave them for 15 seconds without stirring — they should set at the edges. Then break them up with a spatula into rough pieces, about 20 to 25 seconds total. They should look set but still slightly soft, not dry and rubbery. Push them to one side of the pan.
Scramble the Whole Eggs and Add Rice
Pour the beaten whole eggs into the empty side of the pan. Scramble loosely for about 20 seconds, pulling them into soft folds before they are fully set. Mix the egg whites and whole eggs together briefly, then add the cold rice on top. Use the back of a spatula to press and break up any clumps, then toss everything together on high heat for 2 minutes. The rice should look dry and separated, with egg coating most of the grains. If it looks wet and steaming, the heat is too low.
Add Paneer and Spring Onion Whites
Add the crumbled paneer and the spring onion whites to the rice. Toss on high heat for 30 seconds — just enough to warm the paneer through and soften the onion slightly. Do not keep cooking or the paneer breaks down and merges into the rice.
Season and Finish
Take the pan off direct flame or reduce to low. Add 1 tbsp soy sauce and toss quickly to coat evenly. Taste for salt and add only if needed — soy sauce is already quite salty. Add the fresh black pepper. Drizzle 1 tsp sesame oil over the top and toss once more.
Serve
Divide between two bowls immediately. Top with the reserved spring onion greens. Serve with chilli garlic sauce or sriracha on the side if you want heat. Eat while hot — the texture is best straight from the wok.
Frequently asked questions
Why use day-old refrigerated rice for fried rice?
Cold rice that has been refrigerated overnight is drier, so it fries up separate with egg coating the grains. Fresh warm rice holds more moisture and tends to steam and clump, so if the rice looks wet and steaming in the pan the grains were too fresh or the heat too low.
How do I keep the egg from turning rubbery?
Cook over high heat but briefly. Let the egg whites set at the edges for about 15 seconds then break them into rough pieces over 20 to 25 seconds so they stay set but slightly soft, and scramble the whole eggs only about 20 seconds into soft folds before they fully set.
When do I add the paneer?
Add the crumbled paneer with the spring onion whites near the end and toss on high heat only about 30 seconds, just to warm it through. Cooking it longer makes the paneer break down and merge into the rice. Crumble it to roughly chickpea size so it neither disappears nor stays cold.
Do I need to add extra salt?
Taste before adding any. The soy sauce added at the finish is already quite salty, so add salt only if it still needs it. Take the pan off direct heat before adding the soy sauce, then finish with black pepper and a drizzle of sesame oil.
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