High Protein Vegetable and Sausage Fried Rice
Upgrade your weeknight dinner routine with this vibrant and satisfying High Protein Vegetable and Sausage Fried Rice! Loaded with hearty slices of pre-cooked chicken sausage, protein-packed eggs, and a colorful medley of fresh broccoli, carrots, and peas, this easy-to-make dish balances bold flavor with wholesome nutrition. The tender rice is perfectly infused with a savory blend of low-sodium soy sauce, sesame oil, garlic, and ginger, creating an irresistible, umami-rich base. Ready in just 30 minutes, this one-pan wonder delivers on quick prep, minimal cleanup, and family-friendly appeal. Garnished with fresh green onions, it’s the ultimate high-protein meal that’s perfect for meal prep, a quick dinner, or post-workout fuel!
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Ingredients
- 3 cups cooked white or brown rice
- 2 links chicken sausage (pre-cooked, sliced)
- 2 large eggs
- 1 cup carrots (diced)
- 1 cup frozen peas
- 1 cup broccoli florets (chopped small)
- 2 stalks green onions (sliced)
- 3 tablespoons soy sauce (low sodium)
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil
- 2 cloves garlic (minced)
- 1 teaspoon ginger (grated)
- 0.5 teaspoon black pepper
- 0 salt (optional, to taste)
Directions
Step 1
Prepare all ingredients before cooking by dicing vegetables, slicing sausage, and measuring spices and oils.
Step 2
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
Step 3
Add the sliced chicken sausage and sauté for 2-3 minutes, until lightly browned. Remove and set aside.
Step 4
In the same skillet, add another tablespoon of vegetable oil. Add minced garlic, grated ginger, and diced carrots. Sauté for 2 minutes.
Step 5
Add chopped broccoli and frozen peas to the skillet. Cook for another 3-4 minutes, stirring often, until the vegetables are tender but still crisp.
Step 6
Push the vegetables to one side of the skillet. Crack the eggs into the empty space and scramble them until just set, about 1-2 minutes. Mix the scrambled eggs into the vegetables.
Step 7
Add the cooked rice to the skillet. Drizzle the soy sauce and sesame oil over the rice, then sprinkle black pepper (and salt if desired) over the mixture.
Step 8
Add the cooked sausage back to the skillet. Stir everything together, ensuring the rice is evenly coated in soy sauce and heated through, about 3 minutes.
Step 9
Remove the skillet from heat and garnish the fried rice with sliced green onions.
Step 10
Serve immediately and enjoy your high-protein vegetable and sausage fried rice!
Nutrition Facts
| Serving size | (1521.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1793.9 |
| Total Fat 65.3g | 0% |
| Saturated Fat 12.8g | 0% |
| Polyunsaturated Fat 22.6g | |
| Cholesterol 452mg | 0% |
| Sodium 3274.1mg | 0% |
| Total Carbohydrate 238.1g | 0% |
| Dietary Fiber 23.3g | 0% |
| Total Sugars 25.1g | |
| Protein 64.6g | 0% |
| Vitamin D 82IU | 0% |
| Calcium 373.6mg | 0% |
| Iron 15.9mg | 0% |
| Potassium 2798.4mg | 0% |
Source of Calories