High Protein Vegetable and Ham Fried Rice

Elevate your weeknight dinner game with this High Protein Vegetable and Ham Fried Rice—a delicious one-pan meal that’s as nutritious as it is flavorful! Packed with wholesome brown rice, scrambled eggs, lean ham, and a medley of vibrant vegetables like carrots, broccoli, peas, and bell peppers, this recipe is a protein-rich powerhouse. A touch of sesame oil and soy sauce lends an irresistible savory depth, while green onions and garlic add a fragrant finish. Ready in just 30 minutes, this quick and easy stir-fry is perfect for busy schedules or meal prep. Whether you’re looking for a healthy, satisfying dinner or a reimagined twist on classic fried rice, this dish delivers in every way.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 3 cups cooked brown rice
• 2 large eggs
• 1 cup ham
• 1 medium, diced carrots
• 0.75 cup frozen peas
• 1 cup broccoli florets
• 1 medium, diced bell pepper
• 3 stalks, chopped green onions
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 tablespoons vegetable oil
• 2 teaspoons minced garlic
• 0.25 teaspoon ground black pepper
• 0.25 teaspoon salt

Directions

Step 1

Prepare the ingredients: Dice the ham, carrots, and bell pepper. Chop the broccoli florets into small, bite-sized pieces. Finely chop the green onions and set them aside.

Step 2

Beat the eggs in a small bowl and set aside.

Step 3

Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the beaten eggs and scramble them until just cooked. Remove the scrambled eggs from the pan and set aside.

Step 4

Add the remaining 1 tablespoon of vegetable oil to the skillet. Add the diced carrots, broccoli florets, and bell pepper, and sauté for 3-4 minutes, or until the vegetables are slightly tender.

Step 5

Stir in the minced garlic and cook for an additional 30 seconds until fragrant.

Step 6

Add the diced ham to the skillet and sauté for 2-3 minutes to heat through.

Step 7

Reduce the heat to medium. Push the vegetables and ham to one side of the skillet, then add the sesame oil to the cleared space.

Step 8

Add the cooked brown rice to the skillet and stir everything together, combining the rice, vegetables, and ham.

Step 9

Drizzle the soy sauce over the rice mixture and stir until the sauce is evenly distributed. Season with salt and ground black pepper to taste.

Step 10

Fold the scrambled eggs back into the rice mixture and gently stir to combine.

Step 11

Finally, add the frozen peas and chopped green onions, stirring for 1-2 minutes until the peas are heated through.

Step 12

Serve hot and enjoy your high-protein vegetable and ham fried rice!

Nutrition Facts

Serving size	(1386.7g)

Amount per serving	% Daily Value*
Calories	1637.3

Total Fat 65.9g	0%
Saturated Fat 12.4g	0%
Polyunsaturated Fat 28.2g
Cholesterol 388.2mg	0%
Sodium 4589.4mg	0%
Total Carbohydrate 212.9g	0%
Dietary Fiber 26.2g	0%
Total Sugars 19.1g
Protein 54.0g	0%

Vitamin D 88.5IU	0%
Calcium 253.3mg	0%
Iron 10.6mg	0%
Potassium 2182.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.7%

Protein: 13.0%

Carbs: 51.3%