Lunch

Prawn and Egg Fried Rice

Name: Prawn and Egg Fried Rice
Prep time: 12 min
Total time: 12 min
Yield: 1 serving
Ingredients: 150 g Cooked prawns, peeled; 2 large, about 110 g Egg; 180 g Cooked white rice; 60 g Frozen peas; 30 g Spring onion; 1 tbsp, about 15 g Soy sauce; 5 g Rapeseed oil; 2 cloves, about 6 g Garlic

Cold cooked rice fried hard with prawns, two eggs, peas and spring onion. Twelve minutes and 54 g of protein.

Calories: 635kcal
Protein: 54g
Fat: 18g
Carbs: 62g

Per serving, makes 1. 12 minutes of work. Published 8 September 2026.

Allergens

Gluten
Eggs
Crustaceans
Soya

Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cooked prawns, peeled150 g
Cooked weight, as sold chilled.
Egg2 large, about 110 g
Cooked white rice180 g
Cold from the fridge. Warm rice turns to paste in the pan. Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Frozen peas60 g
Spring onion30 g
Soy sauce1 tbsp, about 15 g
Rapeseed oil5 g
Garlic2 cloves, about 6 g

Method

Heat the oil in a wok until it smokes. Add the beaten eggs and scramble them hard for thirty seconds, then push to the side.
Add the rice, breaking up any clumps, and fry for three minutes without stirring too often so it catches a little.
Add the garlic, peas and prawns and toss for two minutes until the prawns are hot through.
Add the soy sauce and the spring onion, toss for thirty seconds and eat.

Worth knowing

Day-old rice is not a preference, it is the method. Freshly cooked rice steams rather than fries. Cook a double batch the night before and this is the second half.
Cooked prawns only need heating. Raw prawns go in a minute earlier and need to turn pink all the way through.

Other lunch recipes that share ingredients with this one, or every lunch at 600 calories a serving and over.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.