Are you searching for post workout meals that are packed with a balance of all the right food groups? Then let me lay this healthy breakfast fried rice on ya! And don’t worry, it’s perfectly wonderful for lunch and dinner too, or just to healthify your fried rice cravings!
Don’t let the number of ingredients in our healthy breakfast fried rice frighten you. It is simple to pull together and incredibly versatile. The inspiration for developing this recipe was a new timed nutrition plan that has swept the fitness community and homes across the world. I needed a solution (other than rubbery re-heated egg cups) that I could pack protein, veggies, healthy fats and complex carbs into my post-workout meals. Ah la, a breakfast bowl that can be eaten on the go, or in a meeting if you feel like torturing your co-works, as I’ve done. Ha!
Hope you enjoy a few of these fun faves of mine. I only pick items I love and use, so you can trust that they will not disappoint! I do share affiliate links and we make little income when you buy items, this way I can keep trying new things and sharing them with you!
Healthy, Tasty and Versatile!
This is a simple, one-skillet, healthy breakfast fried rice and just takes a little patience to pull it all together so you can build layered flavors. The best tip I can give you as you make this, is to season at every stage. Also, you can easily omit the brown rice in this recipe and just use cauliflower rice if you’re following a low/no carb meal plan.
First, let’s talk about the star ingredient of this dish, the cast iron skillet. Required? Nope. But does it impact the flavor? For sure. Of course, I cook as many things as possible in my cast iron skillets. 🙂 Now, if you want to make the time fly, because all of this will cook quickly, get all your veggie prep cranked out while your chicken breasts are cooking.
More cooking, less talking…
This is so good and so straight forward, there’s no need for a lot of fluff, let’s just get down to it!
Step 1:
Pull all your ingredients together. Prep. Rock this out!
Step 2:
There’s that skillet I was talking about…she’s a beaut! Get the heat on medium-high, melt your coconut oil and get ready to make the magic happen!
Step 3:
Saute up your veggies, it won’t take long, and you don’t want anything overcooked, which is why it helps to have everything prepped. Onions first, then bell peppers and carrots, followed by garlic last so that it doesn’t burn in the pan before you add the cauliflower rice and brown rice.
Now, it’s time for the frozen (or fresh) cauliflower rice. I started making my own, and what a freaking mess. Thankfully, you can buy it in the produce or freezer sections at your grocery store and save yourself the step! I buy it a Sam’s Club and you just cook it from frozen in 5 minutes flat.
If you are adding a complex carb to your dish, this is the time. I added cooked brown rice. There you have it, two fried rice options in one dish! But, does this really qualify as fried rice?
Step 4:
Welcome to flavor town. If anyone in your family has a gluten allergy, Coconut Aminos are a great ingredient to substitute for soy sauce. Otherwise, go for the low sodium soy sauce and get everything mixed together.
Step 5:
Proteins are up next. I used chicken breasts and chicken/spinach/mozzarella sausage. I did pre-cook the chicken, as the sausage only needed a couple of minutes to cook and I didn’t want to add raw chicken to the dish. Another tip would be to use my o’l chicken standby and pick up a rotisserie chicken at the grocery store, do a quick shred on the breasts and add them.
Step 6:
Once all the above ingredients are cooked through, it’s time to add the eggs. Make a well in the middle of your skillet like this:
Then add your eggs.
The center of the skillet should be nice and hot and the eggs will scramble up in just a few minutes.
Step 7:
All that’s left to do is mix it all together, add some green onions, or as I did this go around with edamame. Portion out what you need for your meals, and you’re prepped and ready to go!
I did end up adding a touch of hot sauce to this as well, but it’s a total personal preference. Hope you enjoy it. I’d love to hear any protein variations or other veggies you use!
xo, Tiff
Serves 6
Tiffany Baird
Yields 1.5 cups
A flavor packed meal that can be eaten any time of day. Balanced with all the macro-nutrients needed for a pre or post-workout meal, or simply to satisfy your stir fry cravings in a healthy way! Totally versatile, mix up the veggies and protein any way you like!
15 minPrep Time
25 minCook Time
40 minTotal Time
Ingredients
- 1 chicken breast (approx 1.5 Cups)
- 2 chicken sausage links (approx 1 Cup)
- 3 bell peppers, diced
- 1 Cup carrots, diced
- 1 Cup brown rice, cooked *optional
- 12oz cauliflower rice, fresh or frozen
- 1/4 Cup Coconut Aminos (or low sodium soy sauce)
- 1 TBS Coconut oil, or EVOO
- 3 cloves of garlic, minced
- 1 small white onion, finely chopped
- 6 eggs, beaten
- 1 TBS Edamame per bowl
Instructions
- Prep all veggies, making them similar in size for more consistent cooking.
- Heat skillet over medium-high heat, add coconut or EVOO.
- Add onions, saute for 2-3 minutes
- Add peppers and carrots, saute for 3-4 minutes (it's okay if carrots are still crunchy, they will continue to cook).
- Add garlic, saute for 1 minute.
- Add cauliflower rice and cook for 5 minutes. Don't forget to add salt/pepper with each step.
- Add brown rice and cook through.
- Add Coconut Aminos or soy sauce, mix everything together to incorporate flavors.
- Add chicken breasts and sausages (or any other breakfast meats!).
- Cook through.
- Make a well in the center of your skillet, add beaten eggs.
- Let eggs cook (scramble), approx 3-5 minutes.
- Mix everything together, check seasoning.
- Portion out and enjoy!
Notes
If following the Beachbody clean eating portion plan, this serving is 1 green, 1 yellow, 1 red, 1 tsp.