Meal Prep Breakfast Fried Rice
A savory, satisfying way to start your day—perfect for busy mornings!
If you’re tired of sugary breakfasts that leave you hungry by 10am, this Breakfast Meal Prep Fried Rice is your new best friend. It’s warm, comforting, packed with protein, and ready when you are—making it the perfect make-ahead breakfast to keep you full and energized all morning long.
Inspired by classic fried rice but with a breakfast twist, this recipe features fluffy scrambled eggs, crispy sausage or bacon, and hearty vegetables all tossed with seasoned rice. It’s easy to customize, budget-friendly, and stores beautifully in the fridge for the week.
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Why You’ll Love This Breakfast Fried Rice
- Make-ahead friendly – stays fresh for 4–5 days
- High in protein – keeps you fuller, longer
- Balanced meal – includes protein, carbs, and veggies
- Kid-approved and freezer-friendly
- A fun way to use up leftover rice
Whether you need a quick bite between meetings or something you can heat and eat while getting the kids ready, this dish is a serious morning win.
Customize Your Fried Rice
This recipe is super flexible, so you can make it work with what you already have in the fridge.
Try swapping in:
- 🥓 Bacon, ham, or turkey sausage
- 🍚 Brown rice, jasmine rice, or even cauliflower rice
- 🥬 Add veggies like bell peppers, spinach, or mushrooms
- 🍳 Add extra eggs for even more protein
- 🌱 Top with green onions, avocado, or hot sauce
💡 Meal Prep Tips
- Use day-old rice for the best texture (less sticky and more crisp!)
- Portion into individual containers for easy grab-and-go meals
- Let cool completely before storing to avoid soggy rice
- Store in the fridge up to 5 days, or freeze for up to 1 month
To reheat, microwave with a splash of water to restore moisture, or pan-fry for a crispier texture.
🌟 When to Serve It
While this dish is designed for breakfast, it’s honestly perfect for:
- Brunch meal prep
- Post-workout fuel
- Weeknight “breakfast-for-dinner”
- Lunchboxes (it holds up well even when reheated!)
📌 Final Thoughts
If you’re looking for a savory, nutrient-packed breakfast that actually keeps you full, this breakfast meal prep fried rice is a game changer. It’s quick to make, reheats like a dream, and helps you start your day strong—without reaching for a protein bar or drive-thru sandwich.
Try it once, and it’ll become part of your weekly rotation.
Utensils Recommended:
Ingredients
Method
- Heat 1/2 tablespoon of butter in a large sauté pan over medium-high heat until melted. Add egg, and cook until scrambled, stirring occasionally. Remove egg, and transfer to a separate plate.
- Add an additional 1 tablespoon butter to the pan and heat until melted. Add carrots, onion, peas and garlic, and season with a generous pinch of salt and pepper. Sauté for about 5 minutes or until the onion and carrots are soft.
- Increase heat to high, add in the remaining 1 1/2 tablespoons of butter, and stir until melted. Immediately add the rice, green onions, soy sauce and oyster sauce (if using), and stir until combined.
- Continue sautéing for an additional 3 minutes to fry the rice, stirring occasionally. (I like to let the rice rest for a bit between stirs so that it can crisp up on the bottom.)
- Then add in the eggs and stir to combine. Remove from heat, and stir in the sesame oil until combined.
- Taste and season with extra soy sauce, if needed.
Dr. Abby Siler, PT, DPT is a Physical Therapist with 10 years of experience in a variety of settings. She has spent the majority of her time treating athletes in orthopedic clinics and worker’s compensation cases. She is a runner herself for the past 15 years and a lifelong athlete. Dr. Abby loves to teach runners how to stay injury free and out of her clinic.