High-Protein Tuna & Tofu Fried Rice

Name: High-Protein Tuna & Tofu Fried Rice
Total time: 20 min
Yield: 1 people
Ingredients: 0.5 cup Jasmine Rice; 5.5 oz Tofu; 5 oz Canned Tuna; 2 Eggs; 0.5 Bell Pepper; 1 Red Chili; 1 tbsp Ghee; 1 tbsp Soy Sauce; 1 tbsp Oyster Sauce

PescatarianUnder 30 MinsHigh ProteinOne-Pot • StovetopDinner • Lunch

Easy

20minutes

860kcal

1person

MACROS

per serving

※gProtein

◆gFat

▣gCarbs

◎gSugar

◇gFiber

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A calorie-dense, single-serving fried rice loaded with three types of protein to fuel your muscle-building journey.

If you are on a journey to build muscle and need a meal that packs a serious nutritional punch, this High-Protein Tuna & Tofu Fried Rice is exactly what you need. When trying to bulk up or gain weight, getting enough calories and high-quality protein can sometimes feel like a chore, but this delicious and savory bowl makes it incredibly easy. Combining three powerhouse proteins—eggs, tofu, and canned tuna—this High-Protein Tuna & Tofu Fried Rice delivers over 50 grams of muscle-building protein in just a single serving. The beauty of this dish lies in its simplicity and efficiency. Using your pantry staples like jasmine rice provides the necessary complex carbohydrates to replenish glycogen stores after a heavy lifting session, giving you the energy needed to grow. The addition of ghee not only gives the rice a beautiful, rich flavor and a perfectly toasted texture, but it also adds healthy fats to boost your overall caloric intake without making you feel overly stuffed. We incorporate fresh bell peppers for a satisfying crunch and a dose of essential vitamins, while soy sauce and oyster sauce create a deep, umami-rich glaze that coats every single grain of rice. If you enjoy a bit of heat, tossing in a fresh red chili elevates the flavor profile dramatically. Perfect for a quick post-workout lunch or a hearty dinner, this High-Protein Tuna & Tofu Fried Rice is a one-pan wonder. It minimizes cleanup while maximizing your nutritional goals. Remember, consistency is key when building muscle, and having a reliable, calorie-dense meal like this makes staying on track both easy and incredibly tasty.

Ingredients

90 g Jasmine Rice (about 1/2 cup uncooked)
150 g Tofu (about 1/2 standard block)
140 g Canned Tuna (1 standard can)
2 Eggs
0.5 Bell Pepper (1/2 medium pepper)
1 Red Chili
1 tbsp Ghee
1 tbsp Soy Sauce
1 tbsp Oyster Sauce

Instructions

1
Cook the Jasmine Rice according to package instructions (ideally, do this ahead of time and let it cool, which makes for better fried rice).
2
Drain the Canned Tuna and cut the Tofu into small, bite-sized cubes. Dice the Bell Pepper and finely slice the Red Chili.
3
Heat half of the Ghee in a large pan or wok over medium-high heat.
4
Crack the Eggs directly into the pan, scrambling them quickly until just cooked. Remove the Eggs from the pan and set aside.
5
Add the remaining Ghee to the pan. Toss in the cubed Tofu, searing it for 2-3 minutes until golden on the edges.
6
Add the diced Bell Pepper, sliced Red Chili, and drained Canned Tuna. Stir-fry for another 2 minutes until everything is heated through.
7
Add the cooked Jasmine Rice and the scrambled Eggs back into the pan.
8
Pour the Soy Sauce and Oyster Sauce over the mixture. Toss everything together vigorously for 2-3 minutes until the Jasmine Rice is evenly coated and slightly toasted.
9
Remove from heat and serve immediately in a large bowl.

Chef's Tips

•Day-old, refrigerated rice works best for fried rice as it prevents the dish from getting mushy.
•If you want even more calories, drizzle some sesame oil or olive oil over the top before eating.
•Drain the tofu well before cubing to ensure it sears properly in the pan without turning soggy.

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Recipe By

Kitchen Buddy Chef