High-Protein Air Fryer Steak Fried Rice
Samuel Benjamin cooked this in a Facebook video. SeeMeCook wrote it up from the video as a full recipe and added ingredient weights and nutrition.
Watch the original videoImported by Braden Hamilton on SeeMeCook
A high-protein meal-prep fried rice made with seasoned sirloin steak, jasmine rice, mixed vegetables, eggs, green onions, and savory soy-oyster sauce. The steak is air-fried first, then the rice mixture is returned to the air fryer to finish.
- Time
- 24 minutes
- Equipment
- Stovetop and air fryer
- Good for
- Lunch or dinner
- Cuisine
- East Asian
- Contains
- Gluten, sesame, eggs, soy, and shellfish
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
- 100 g
- 100 g
- 70 g
- 65 g
- 14 g
- 5 g
- 12 g
- 2 g
- 2 g
- 2 g
Weights are estimates. Together, the ingredients weigh about 2.12 kg before cooking, which is about 530 g per serving.
Steps
Preheat the air fryer to 400°F (200 °C) (200°C (400 °F)), if your model requires preheating. Season the sirloin steak evenly with the paprika, garlic salt, black pepper, garlic powder, and onion powder.
Place the seasoned steak in the air-fryer basket in a mostly even layer. Air fry for 5 minutes, or until the steak is browned and cooked to your preferred doneness. Use a food thermometer to verify doneness, especially if using thick pieces of steak.
Add the cooked jasmine rice, frozen mixed vegetables, eggs, sliced green onions, oyster sauce, low-sodium soy sauce, and sesame oil to the air-fryer basket or a compatible air-fryer pan. Stir carefully to distribute the ingredients and sauces around the steak.
Return the mixture to the air fryer and cook for 9 minutes, stirring once during cooking if practical, until the vegetables are hot, the eggs are fully set, and the rice is heated through.
Divide the steak fried rice into four meal-prep portions. Serve immediately or cool promptly before refrigerating in airtight containers.
Notes
The source lists nutrition per serving as approximately 510 calories, 44 g protein, 35 g carbohydrates, and 20 g fat. Nutritional values may vary by steak leanness, sauce brands, and final portion size. Refrigerate cooled portions in airtight containers and use within 3–4 days; reheat until steaming hot.
Nutrition
These are estimates per serving, worked out from the ingredients.
- Calories
- 813
- Protein
- 60 g
- Carbs
- 56 g
- Fat
- 37 g
- Fiber
- 6 g
Where the calories come from
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