Prep a big batch of this meal prep vegetarian fried rice and stash some in the freezer! Perfect for those days when you don’t have lunch planned, or for crazy weeknight dinners.
I have long had the 4-day dilemma when it comes to meal prep lunches. In case you haven’t noticed, most of my lunch prep recipes make only 4 servings, the reason being that by day 5, food safety issues start to creep up.
By the way, by day 5, eating the same thing starts to get reeeeeally old. What to do for Friday, though? That’s my dilemma!
Today’s meal prep vegetarian fried rice is my solution to this issue. Because it’s freezer-friendly, and the perrrrfect solution to feed you something nutritious on Friday and also, can help you mix up your lunch routine and give you a bit more variety.
To look at it, you probably wouldn’t guess that this fried rice recipe is so packed with veggies…but it is! At least 8 cups of chopped veggies are hiding in this fried rice recipe, along with some eggs.
Fried rice does take some time, mostly prep work, because there is just a lot to chop. But because this recipe is so freezer-friendly, the work is well worth it. Nothing beats looking into a stocked up freezer and feeling ready for the week or month ahead!
This meal prep vegetarian fried rice recipe makes 7 servings, and that’s about how much my wok would fit. If you don’t own a wok (I own & love an old Paderno stainless steel wok), you can use a large pan like this one, but you might want to work in batches to make it easier.
While this recipe is vegetarian as written, we also enjoyed it with some chopped up chicken breast, which also provides some extra protein. Cook it separately from the veggies, and add it back in with the rice and sauce.
Also? Go nuts on the veggies. Switch them out based on what you have on hand: asparagus, broccoli, cauliflower and peas would all work great.
So here’s to having something ready for day 5 of your work week, and also to having options stashed in your freezer! Have a wonderful week!
Tips for perfect meal prep vegetarian fried rice:
- use a rice cooker to cook your rice to save you time and energy. If you can’t cook the rice ahead, I recommend spreading the cooked rice out on a sheet pan to release any extra moisture.
- to freeze, I stored my 1.5 cup portions in these 2 cup glass storage containers. You could also store them in zippered freezer bags, make sure your fried rice is completely cool before adding them to the bags.
- Thaw in the fridge overnight before re-heating and enjoying for lunch.
- Looking for more freezer-friendly work lunches? Check out these Healthy Baked Cauliflower Chickpea Samosas, these Freezer Cauliflower Rice Black Bean Burritos or this Turkey Zucchini Noodle Lasagna (Meal Prep)
Make Ahead Fried Rice Sesame Ginger (Freezer)
- 2 tablespoons vegetable oil, divided
- 6 large eggs
- salt & pepper
- 2 cups onion, diced (2 small onions)
- 3 tablespoons ginger, grated
- 2 carrots, peeled and finely chopped
- 1 bell pepper, chopped small
- 6 oz/ 2 cups green beans, cut into small pieces
- 1/4 cup soy sauce (I use reduced sodium)
- 1 tablespoon sesame oil
- 3.5 cups cooked and cooled rice
- 1/4 teaspoon salt (*see note)
- 1 tablespoon toasted sesame seeds
- Heat 1 tablespoon of oil over medium in a large wok or pan.
- Beat the eggs together, season with salt and pepper, then add to the heated pan.
- Cook the eggs, scrambling, until cooked through. Transfer the eggs to a clean bowl.
- Add the remaining tablespoon of oil to the wok or pan.
- Add the onions and ginger, and cook for 3 minutes.
- Add the carrots, bell pepper and green beans, and cook for another 5 or so minutes, until cooked to your liking.
- Add the soy sauce, sesame oil and rice to the pan and stir until everything is evenly distributed.
- Fold in the eggs.
- Taste and add more salt if necessary.
- Portion out into seven 2-cup capacity storage containers and sprinkle with sesame seeds.
- Store in the fridge for up to 4 days or the freezer for up to 1 month.
- If frozen, thaw completely. Heat in the microwave until steaming hot. Add a few drops of water to soften rice if necessary.
|Serving Size||1/7 of batch|
|Amount Per Serving||As Served|
|Calories 311 Calories from fat|
|% Daily Value|
|Total Fat 16 g||25%|
|Saturated Fat 2 g||10%|
|Cholesterol 159 mg||53%|
|Sodium 962 mg||40%|
|Carbohydrate 46 g||15%|
|Dietary Fiber 3 g||12%|
|Sugars 5 g|
|Protein 9 g|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|