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Microwave Egg Fried Rice Bowl - cooked rice, egg, peas and carrot in a matte stoneware bowl, a wooden spoon beside Microwave · 5 Min

5-Minute Microwave Egg Fried Rice Bowl

Cooked rice, egg, sweet peas and carrot with a whisper of soy and sesame - everything cooks in one microwave-safe bowl, about five minutes, under 400 calories.

Ingredients

Cooked riceEggsFrozen peas & carrotScallionsSoy sauceSesame oilToasted sesame seeds

Nutrition Facts

380
kcal
18g
protein
42g
carbs
14g
fat
5g
fiber
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HOW IT'S MADE

How It's Made

One bowl, one microwave, three minutes of cooking - that is the whole method.

Microwave Egg Fried Rice Bowl being assembled in a light wood bowl Zero stove time
STEP 01

Prep the rice

Tip the cooked rice into a microwave-safe bowl and break up any clumps with a fork.

STEP 02

Add the veg

Scatter frozen peas and carrot over the top - no thawing needed, the microwave handles it.

STEP 03

Microwave

Cover loosely and microwave on high for two minutes, until the rice and veg are hot through.

STEP 04

Egg & finish

Push rice aside, crack in the eggs, microwave 45-60 seconds, then fold through soy, sesame oil, scallion and seeds.

Meal Prep & Storage

Built for lazy days — but here is how far ahead you can push it

Make ahead

Cook the rice and veg up to 24 hours ahead; microwave the egg fresh so it stays soft.

Fridge

Keeps about 24 hours covered. The egg is the part that likes being fresh.

Freezer

Not ideal - cooked egg goes rubbery after thawing. Make it fresh instead.

Nutrition Breakdown

Per bowl, with what each number actually means for your day

380
kcal per bowl

About a fifth of a 2,000 kcal day - a real meal that still leaves room for the rest of your day.

18g
complete protein

Egg gives a complete, fast-digesting protein that rebuilds after training.

360mg
sodium

Mostly from the soy sauce; a low-sodium splash keeps it light.

Nutrient Per bowl % Daily Value* Why it matters here
Calories 380 kcal 19% A light lunch that still fits a fat-loss day.
Protein 18g 36% Plant protein from edamame and quinoa drives satiety.
Carbohydrate 42g 15% Mostly vegetables and quinoa — steady, not a sugar hit.
Fat 14g (saturated 3 g) 18% Mostly unsaturated fat from avocado — flavour, not batter.
Fibre 5g 18% Edamame and avocado slow digestion and extend fullness.
Sugars 4 g — Naturally occurring in the vegetables; no added sugar.
Sodium 360mg 16% From the sesame-lemon dressing; using half trims it further.

*Percent Daily Values are based on a 2,000 kcal reference diet. Figures are approximate estimates for home preparation.

Frequently Asked Questions

Real questions from our fitness-minded customers

How many calories are in the Microwave Egg Fried Rice Bowl?

Each serving is about 380 kcal with 18g of protein, 42g of carbs and 14g of fat.

Do I need a pan or stove for this bowl?

No. Everything is done in a microwave-safe bowl - rice, veg and egg all cook in about three minutes with zero pan.

Is the Microwave Egg Fried Rice Bowl good for weight loss?

Yes. At about 380 kcal with 18g of protein and 5g of fiber, it is filling enough to stand in for lunch or a post-workout meal on a fat-loss day.

Can I make it ahead for meal prep?

It is best fresh, but you can cook the rice and veg ahead and microwave the egg just before eating so it stays soft.

Is it suitable for vegetarians?

Yes. As written it is fully vegetarian (ovo); use extra tofu instead of egg if you avoid animal products.

How much sodium is in the Microwave Egg Fried Rice Bowl?

About 360 mg per serving (roughly 16 percent of the daily reference intake), almost all from the soy sauce - use a low-sodium version to trim it.

Does it contain common allergens?

Eggs and soy (soy sauce). If you have a severe allergy, please contact us before ordering so we can confirm the current kitchen preparation.

Can I swap the rice?

Yes. Brown rice, quinoa or cauliflower rice all work - keep the one-cup portion to hold the calories where they are.