Tuna Fried Rice Protein

Name: Tuna Fried Rice Protein
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 2 cups cooked white rice; 1 can (5 oz) tuna, drained; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 2 eggs, beaten; 1 cup mixed vegetables (carrots, peas, corn); 2 green onions, chopped; Salt and pepper to taste

I absolutely love this Tuna Fried Rice Protein recipe! With its quick prep time and satisfying flavors, it has become my go-to meal for busy weeknights. I combine the richness of tuna with colorful vegetables and fluffy rice to create a dish that's not only protein-packed but also deliciously comforting. Each bite offers a burst of umami, making it a favorite for both my family and friends. Plus, I can whip it up in under 30 minutes, ensuring I always have a nutritious meal ready in no time.

Created by

Emmas

Last updated on 2026-02-23T13:54:18.668Z

When I first tried making Tuna Fried Rice Protein, I was amazed at how simple yet satisfying it was. I wanted a dish that combined high protein and great taste, and this recipe delivers on both. One great tip I discovered is to use leftover rice, as it absorbs the flavors better and doesn’t get mushy.

My friends always rave about the combination of fresh vegetables and the protein-packed tuna. It not only looks vibrant but tastes incredible and is perfect for meal prep. I've also experimented with different seasonings, and adjusting the soy sauce levels can really elevate the dish!

Why You Will Love This Recipe
Packed with protein from tuna and eggs
Colorful veggies bring vitality and crunch
Quick to prepare, perfect for busy days

Understanding Ingredient Roles

In this Tuna Fried Rice Protein recipe, each ingredient plays a crucial role in achieving the final flavor and texture. The tuna not only contributes a hearty protein boost but also infuses the dish with savory umami notes. Meanwhile, the mixed vegetables add a delightful crunch and vibrant colors, elevating the dish visually as well as nutritionally. Utilizing fresh vegetables can enhance the taste profile—try using bell peppers or snap peas for extra freshness and crunch.

Eggs are another key ingredient that not only bring protein but also provide a creamy texture when scrambled, which complements the fluffy rice beautifully. It's important to scramble the eggs gently and not overcook them; they should remain slightly soft for the best texture. Adjusting the heat to medium ensures even cooking without risking burnt edges, while allowing you to incorporate the eggs seamlessly into the rice mixture.

Timing and Technique Tips

Timing is essential when preparing this dish to maximize flavor and texture. After sautéing the vegetables for about 3 minutes, they should be tender but still vibrant in color. If you notice them browning too quickly, reduce the heat slightly to medium-low. This prevents them from becoming mushy, allowing them to retain that satisfying crunch when combined with the rice.

When combining the ingredients, be sure to stir-fry the rice for an adequate 5 minutes. This not only heats it through but allows the rice to absorb the flavors of the soy sauce and sesame oil fully. Stirring continuously during this time also helps to prevent the rice from sticking to the skillet, ensuring that each grain remains fluffy and separate.

Ingredients

Ingredients for Tuna Fried Rice

2 cups cooked white rice
1 can (5 oz) tuna, drained
2 tablespoons soy sauce
1 tablespoon sesame oil
2 eggs, beaten
1 cup mixed vegetables (carrots, peas, corn)
2 green onions, chopped
Salt and pepper to taste

Instructions

Prepare the Ingredients

In a large skillet, heat the sesame oil over medium heat. Add the mixed vegetables and cook for about 3 minutes until slightly softened.

Add the Tuna

Stir in the drained tuna and continue to cook for another 2 minutes, mixing well with the vegetables.

Scramble the Eggs

Push the tuna and vegetables to one side of the skillet and pour the beaten eggs into the other side. Scramble until just set.

Combine and Add Rice

Add the cooked rice to the skillet, pour the soy sauce over it, and mix everything together. Stir-fry for another 5 minutes until heated through.

Season and Serve

Finally, add chopped green onions, season with salt and pepper, and serve hot!

Pro Tips

For even more flavor, try adding a dash of sriracha or your favorite hot sauce. This dish is also versatile
feel free to substitute the vegetables based on what you have available.

Serving Suggestions

This Tuna Fried Rice Protein dish is incredibly versatile when it comes to serving ideas. I often enjoy it topped with a sprinkle of sesame seeds for added texture or with a drizzle of extra soy sauce for those who like a bit more saltiness. You can also serve it alongside a crisp green salad or steamed broccoli to enhance the meal's freshness and nutritional value.

For a variation, consider adding a fried egg on top of the rice for an elegant brunch or dinner presentation. The runny yolk can create a rich sauce that melds beautifully with the other flavors. Alternatively, try incorporating different proteins, such as shrimp or chicken, for a fun twist.

Storage and Make-Ahead Tips

This dish is not only quick to make but also fantastic for meal prep. Leftover Tuna Fried Rice can be stored in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of water before microwaving to keep the rice from drying out, and heat it in short intervals, stirring in between, until warmed through.

If you're looking to make this dish ahead of time, consider preparing the vegetables and tuna mixture without the rice. Store them separately, and you can quickly stir-fry them with rice for a fresh meal at a moment’s notice. This method ensures that all the ingredients taste their best and maintain their ideal textures when served.

Questions About Recipes

→ Can I use brown rice instead of white rice?

Yes, brown rice can be used for a healthier option, but it might require a longer cooking time.

→ How do I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave.

→ Can I add more protein?

Absolutely! Consider adding shredded chicken or tofu for an extra protein boost.

→ Is this recipe gluten-free?

To make it gluten-free, use tamari instead of soy sauce.