Steak Fried Rice (High Protein & Better Than Takeout)
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If you’ve been here for a while, you know I’m no stranger to fried rice with five or six living their best life on this site. But this one might be my favorite one yet and for so many reasons.
The juicy, thin-sliced seared flank steak, mixed with the crispy rice, scrambled eggs, and veggies is one reason this is amazing but really, it’s the sauce. Made with soy, oyster sauce and the secret weapon: the fish sauce, it’s nothing short of incredible. DON’T SKIP THE FISH SAUCE. You cannot taste it but it pulls everything together and makes it out of this world good.
High protein, one pan, and better than takeout, this steak fried rice will get you equally as excited as it gets me. It’s a full meal on its own but I love making this with my cucumber salad for a light refreshing crunch.
Why you’ll love this recipe
- Tastes just like your favorite takeout.
- High protein and totally macro-friendly.
- One pan, one wok, minimal cleanup.
- Ready in about 30 minutes.
- A great way to use up leftover rice and steak.
Ingredients and Substitutions:
These are the main ingredients and substitutions for this high-protein fried rice. See the recipe card below for the full ingredient list and instructions.
- Flank Steak: lean, full of flavor, and our favorite cut for fried rice because it slices thin and stays tender when seared hot and fast. Sirloin or skirt steak work too if that’s what’s in your fridge, just slice against the grain- that part’s non-negotiable for tender bites.
- Day-Old Jasmine Rice: the real secret to fried rice that doesn’t turn into mush. Cold, day-old rice has dried out just enough to crisp up in the pan instead of steaming. Fresh rice works in a pinch, just spread it out to cool completely first.
- Low-Sodium Soy Sauce: keeps the sodium in check while still bringing all that salty, umami flavor.
- Oyster Sauce: adds that deep, savory restaurant flavor. Hoisin sauce is a decent stand-in if you can’t find it, though it’ll be a touch sweeter.
- Fish Sauce: don’t skip this one. It’s doing the most work in this recipe, and you genuinely won’t taste, “fish”, just a layer of savory depth that makes the whole dish taste like your favorite takeout spot.
- Toasted Sesame Oil: a little goes a long way for that nutty, toasty flavor. Regular sesame oil works fine too.
- Frozen Peas and Carrots: the classic fried rice mix-in. Swap in any veggies you love: broccoli, bell pepper, and edamame all work great here.
- Eggs: scrambled right in the pan for that classic fried rice texture in every bite.
- Green Onion: half goes into the dish, half is for topping.
- Toppings: toasted sesame seeds and green onion for crunch and freshness, plus a swipe of Dijon mustard, a little finishing touch that adds a tang you didn’t know this dish needed.
Dietary Modifications
- For gluten-free, swap the soy sauce for tamari or coconut aminos, and grab a gluten-free oyster sauce (Lee Kum Kee makes one labeled GF).
- This is dairy-free, as is.
- Lower-carb version: use cauliflower rice for 2 of the 3 cups. It still gets the texture but cuts carbs significantly.
Tips for the Best Steak Fried Rice
- Get your pan smoking hot before anything goes in. A screaming hot wok or skillet is what gives the steak that seared, slightly charred edge instead of a sad, steamed piece of meat.
- Don’t touch the steak for the first 60 seconds. I know it’s tempting to stir, but letting it sit undisturbed in a single layer is what builds that deep, dark crust.
- Cook the steak in batches if your pan isn’t huge. Crowding it drops the temperature and steams the meat instead of searing it, so give it room to breathe.
- Press the rice flat and let it sit. Once it hits the pan, press it down and leave it undisturbed for 60-90 seconds before tossing. That’s how you get the crispy, golden bits everyone fights over.
- Make a well for the eggs. Push the rice to the sides to create space in the center, crack the eggs right in, and let them mostly set before folding them into the rice. Keeps them from turning into tiny scrambled bits lost in the dish.
- Use day-old rice if you can swing it. Fresh rice holds a lot of moisture and can turn mushy in the pan, while cold, dried-out rice actually fries instead of steams. If you don’t have day-old rice, don’t worry, it’ll still be amazing.
How to Store and Meal Prep
- Store leftovers in an airtight container in the fridge for up to 3-4 days. This fried rice actually reheats really well, which makes it perfect for meal prep. I swear I even eat this cold it is that good!
- To reheat, toss it into a hot skillet with a splash of water or oil to loosen it up, or microwave it covered with a damp paper towel so the rice doesn’t dry out. Either way works, and you’ll avoid that gummy, dried-out leftover texture.
- Want to freeze a batch? It’ll keep in the freezer for up to 2 months, just thaw it in the fridge overnight before reheating.
Recipe FAQs
Flank steak is ideal — it’s lean, takes on flavor well, and stays tender when sliced thin against the grain and seared hot and fast. Sirloin or skirt steak work too.
You can, but day-old rice gives you the classic restaurant texture since it’s drier and won’t clump or turn mushy. If you only have fresh rice, spread it on a sheet pan to cool completely (or fridge it uncovered for 30 minutes) before using.
It’s the secret weapon. You won’t taste “fish sauce” directly, but it adds a savory, umami depth that makes the whole dish taste restaurant-quality. Don’t skip it.
Swap in cauliflower rice for some or all of the jasmine rice — same texture and crispy edges, way fewer carbs. You can also do a 50/50 mix of both or even just add a bag of cauli rice for added volume.
Yes, stir a tablespoon of chili garlic sauce or sambal into the sauce mixture.
Check out our other easy fried rice recipes!
If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!
Steak Fried Rice
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Ingredients
For the Steak
- 1.5 lbs. flank steak, thinly sliced against the grain
- 2 tsp. cornstarch
- 3 Tbsp. low-sodium soy sauce
- 1 Tbsp. avocado oil
- healthy pinch of white pepper
For the Rice
- 3 Tbsp. low-sodium soy sauce
- 1 Tbsp. oyster sauce
- 1 tsp. fish sauce
- 1 tsp. toasted sesame oil
- 1 Tbsp. avocado oil
- 4 cloves garlic, minced
- 3 cups day-old jasmine rice, cooked (1 cup uncooked)
- 2 large eggs
- 1 cup frozen peas and carrots
- 4 whole green onions, sliced
Toppings
- toasted sesame seeds
- green onion
- dijon mustard
Instructions
- Toss the sliced flank steak in a ziplock bag with the cornstarch, low sodium soy sauce, and a generous pinch of white pepper. Let it marinate at least 10 minutes.
- While the steak sits, mix the 3 Tbsp. low sodium soy sauce, 1 tbsp oyster sauce, 1 tsp fish sauce, and 1 tsp sesame oil in a small bowl, this is your sauce.
- Heat a large wok or skillet over HIGH heat until smoking. Add the 1 tbsp avocado oil and sear the steak in a single layer, don't touch it for 60 seconds, then stir fry another 30–45 seconds. You want a hard sear with a little char on the edges. Remove and set aside. Cook in batches if needed, no crowding.
- Add the remaining 1 tbsp avocado oil to the hot pan. Add the minced garlic and stir constantly for 30 seconds until fragrant. Add 3 cups of day-old jasmine rice, cooked and press it flat into the pan, let it sit undisturbed for 60–90 seconds to get crispy edges, then toss.
- Push the rice to the sides to create a well in the center. Crack in the eggs directly into the well and scramble them right there, let them get mostly set before you start folding them into the rice.
- Add the frozen peas and carrots and pour the sauce over everything. Toss until evenly coated and the peas are warmed through.
- Return the steak to the pan, optional you can chop smaller before adding if desired. Add most of the 4 green onions, sliced, and toss everything together. Taste and adjust as needed. Plate and top with the remaining green onions.
Notes
- Nutritional information is an estimate and will change with any substitutions.
- To lower the carbs use a 50/50 mix of cauliflower rice or all cauliflower rice!
- Slicing tips: slice the steak thin and against the grain. I like to cut the slab in half and then cut strips against the grain so they aren’t too long.
- Fresh rice is ok, but day-old will give it the crispy traditional texture.
- Fish sauce is the secret weapon so don’t skip it. I promise it won’t taste fishy!
- Make it spicy! Add a tbsp of chili garlic sauce or sambal to the sauce! Or top with red pepper flakes.
