Fried Rice Meal Prep
This quick fried rice is built for meal prep, yielding five grab-and-go containers in about 25 minutes. It stores safely for up to 5 days in the fridge and freezes for 3 months, reheating in about 90 seconds. Perfect for busy families, students, or professionals who want affordable, reliable lunches all week.
Equipment
- Wok or large skillet
- Meal prep containers with snap lids
- Sheet pan
- Sharp knife
- Measuring spoons
Ingredients
- 4 cups cooked rice chilled; day-old jasmine or short-grain white recommended
- 3 tablespoons butter divided
- 2 large eggs beaten well
- 2 medium carrots peeled and diced
- 1 small white onion finely chopped
- 0.5 cup frozen peas
- 3 cloves garlic minced or pressed
- salt to taste
- black pepper to taste
- 3 to 4 tablespoons soy sauce low-sodium; use tamari for gluten-free
- 0.5 teaspoon toasted sesame oil
- 2 teaspoons oyster sauce optional
- 3 whole green onions (scallions) sliced thinly
Instructions
- Spread chilled cooked rice on a sheet pan and break up any clumps with your hands.
- Heat 1 tablespoon butter in a wok or large skillet over high heat until foaming.
- Add diced carrots and chopped onion; stir-fry about 3 minutes until beginning to soften and lightly color.
- Push vegetables to one side; add another tablespoon butter to the empty side. Pour in beaten eggs, let sit 30 seconds, then scramble and mix with vegetables.
- Add the cold rice, breaking up any remaining clumps as you stir everything together.
- Stir in frozen peas, minced garlic, salt, and black pepper; cook about 2 minutes, stirring constantly.
- Pour soy sauce and oyster sauce around the edges of the pan (not directly on the rice) and stir vigorously for 1 minute until absorbed and evenly colored.
- Remove from heat; add the remaining 1 tablespoon butter and drizzle in toasted sesame oil. Toss to coat, then fold in sliced green onions.
- Portion immediately into 5 meal prep containers while still warm, leaving lids slightly ajar to vent until cooled to room temperature.
- Once completely cool (about 30 minutes), seal containers and label with the date. Refrigerate promptly.
Notes
- Storage: Refrigerate in airtight containers up to 5 days. Do not leave at room temperature longer than 2 hours. For longer storage, freeze up to 3 months in freezer-safe containers.
- Cooling: Portion while warm but cool completely with lids cracked before sealing to prevent condensation and sogginess. Use shallow containers to speed cooling.
- Reheating: Microwave covered with a damp paper towel for about 90 seconds (add 1 tablespoon water if dry). Stovetop: reheat in a lightly oiled skillet over medium-high, stirring for 3–5 minutes. Air fryer: 350°F for about 5 minutes for crisp edges.
- Make-ahead: Cook rice a day ahead and chill uncovered, then covered, for best texture. Break up clumps on a sheet pan before cooking.
- Freezer tips: Thaw overnight in the fridge for even reheating. If reheating from frozen, expect uneven heating; stir halfway or use stovetop.
- Variations: Add cooked chicken, shrimp, or tofu before portioning to increase protein (storage times remain the same). For lower carbs, swap half the rice for riced cauliflower. For kid-friendly portions, keep soy sauce on the side and add shredded cheese containers if desired.
- Labeling: Mark each container with the prep date to track freshness.