Not every breakfast has to be sweet. This is savoury, filling and built like takeout fried rice — brown rice, scrambled egg, crispy turkey bacon and a bag of mixed veg, bound with soy. Each serving is 31.5g of protein for 397 calories.

Day-old rice is the pro move here; it fries up loose instead of sticky.

Ingredients

  • For the rice
  • Brown rice — ½ cup dry [P 7 C 73 F 3]
  • Water — 1 cup
  • Salt — for the rice
  • For the fried rice
  • Egg whites — 1 cup [P 26 C 2 F 0]
  • Whole eggs — 2 [P 12 C 1 F 10]
  • Turkey bacon — 2 strips [P 6 C 1 F 4]
  • Frozen mixed veg — 1 cup (carrots, peas, corn) [P 4 C 15 F 0]
  • Onion — 1 small, chopped [P 1 C 6 F 0]
  • Low-sodium soy sauce — 2–3 tbsp [P 2 C 3 F 0]
  • Minced garlic — 1 tsp (or garlic powder)
  • Olive oil — ½ tsp (or spray)

Method

  1. Cook the rice. Simmer the rice in 1 cup salted water, covered, ~25 minutes until the liquid’s gone. (Best cooked ahead and cooled.)
  2. Crisp the bacon. Heat the oil, cook the turkey bacon ~2 minutes a side until crispy, then remove.
  3. Scramble. Add the onion-egg mix to the pan, cook 2–3 minutes, then break into small pieces.
  4. Combine. Chop the bacon, return it with the rice, soy sauce and mixed veg. Toss until the veg is soft.

What to eat it with

  • Green onions — the crunchy topping, added at the end.
  • Sriracha or chilli oil — a spicy lift.
  • Extra protein — chopped chicken or lean ground beef stirs right in.

Variations

  • Higher protein: add chicken breast or extra-lean ground beef.
  • Vegetarian: drop the turkey bacon, double the egg whites.
  • Lower carb: swap half the rice for cauliflower rice.

Honest notes

  • Fibre: about 4g a serving, from the brown rice and veg.
  • Rice safety: cooked rice needs quick cooling and proper reheating — don’t leave it sitting out.
  • Macros: reconcile with the per-serving 397 cal / 31.5g protein listed; no correction needed.