High Protein Griddle Steak Fried Rice Meal Prep

If you're tired of boring meal prep and looking for something high in protein, easy to make, and seriously satisfying, this beef fried rice is it.

I started making this recipe on my flat top griddle to simplify my weekly prep. It's become a go-to because it checks every box: minimal cleanup, solid macros, and flavor that holds up all week. Whether you're cooking to hit your macros or just want something filling and fast, this recipe makes meal prep feel worth it.

Why This Recipe Works for Meal Prep

Meal prep only works when the food holds up after a few days in the fridge. That's what makes this recipe different.

Instead of drying out or getting soggy, the rice actually gets better with time. The flavor settles in, the beef stays juicy, and the veggies reheat well.

I also like that this is a "one-surface" meal. Everything is cooked in stages on a griddle or large skillet, making it ideal for batch prep. No separate pans. No mess. Just solid, reliable food that fuels your week.

Summarize this Recipe or Get Macros

Ingredients (Makes 4 Servings)

• 12 ounces beef filet, sliced
• 4 servings cooked jasmine rice (about 2 cups cooked)
• 1 medium yellow onion, diced
• 1 bag frozen stir-fry vegetables (about 9 ounces or 264g)
• 4 large eggs, beaten
• 4 tablespoons unsalted butter
• 2 tablespoons olive oil
• 4 tablespoons reduced sodium soy sauce

Substitutions:

• Use ground turkey, tofu, or shrimp instead of beef
• Replace jasmine rice with brown rice or cauliflower rice
• Use tamari or coconut aminos for a gluten-free option

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Estimated Macros Per Serving

Each serving of this griddle fried rice contains approximately:

• Calories: 676
• Protein: 37 grams
• Carbohydrates: 58 grams
• Fat: 31 grams
• Fiber: 2.5 grams
• Sugars: 5 grams

Want to personalize this for your own goals? Use our macro calculator to dial it in.

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Step-by-Step Instructions

You can use a flat top griddle, outdoor grill with griddle surface, or a large stovetop skillet. I'm using the Charbroil Pro Series 3-in-1 Grill for this cook.

1. Preheat the griddle to medium-high. Add 1 tablespoon of olive oil and spread it across the surface.
2. Sauté the onion and vegetables until soft, about 5 to 7 minutes. Move to the side to keep warm.
3. Cook the beef filet in a clean spot on the griddle. Sear 2 to 3 minutes per side until browned. Set aside.
4. Scramble the eggs in 1 tablespoon of butter. Cook until set and move aside.
5. Fry the rice by adding the remaining butter to the griddle. Spread out the cooked rice and let it crisp for 3 to 5 minutes. Drizzle with soy sauce and stir to coat.
6. Combine everything on the griddle. Mix rice, beef, eggs, and veggies until evenly heated. Taste and adjust seasoning.

Divide into 4 meal prep containers and let cool before sealing.

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How to Store

Store your griddle fried rice in airtight containers in the refrigerator for up to 4 days. Use shallow containers for faster cooling and better food safety.

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How to Reheat

Microwave: Add a small splash of water and microwave covered for 90 to 120 seconds.
Stovetop: Reheat in a skillet with 1 teaspoon of water or oil, stirring until heated through.

This meal reheats well and holds its flavor and texture.

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Who This Recipe Is Best For

This recipe is great if:

• You need a high-protein meal prep recipe that holds up for 3-4 days
• You're using a griddle or flat top grill and want to batch cook everything on one surface
• You're tracking macros without being obsessive
• You want something fast, flavorful, and customizable

If you're short on time, using frozen veggies and pre-cooked rice is a smart shortcut. And if you're focused on consistency more than perfection, this meal supports that goal.

For more easy options like this, check out our full high-protein meal prep recipe collection.

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FAQs

Is beef fried rice good for meal prep?

Yes. When made with cooked rice, tender beef, and firm veggies, it stores and reheats very well for up to 4 days.

Can I make this recipe without a griddle?

Absolutely. A large nonstick skillet or wok on your stovetop works just fine. Cook in stages if your pan is small.

What kind of rice works best?

Use jasmine or long grain white rice. Day-old rice gives the best texture because it's drier and crisps nicely.

Can I make this gluten-free?

Yes. Use tamari or coconut aminos in place of soy sauce.

Can I freeze it?

It's not recommended. The eggs and rice texture suffer when frozen and thawed. Stick to 4-day refrigeration.

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More Resources

• Weekly Meal Plans
• Meal Planning Guide
• Free Meal Prep Starter eBook
• Lunch Recipes Under 20 Minutes
• Dinner Meal Prep Recipes

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You don't have to figure this out alone. Let us help you prep with more ease, more flavor, and less stress.

More Easy Fried Rice Recipes:

• Low Carb Pork Fried Rice Meal Prep
• Chicken Fried Rice
• Sweet 'N Spicy Jalapeno Sausage Fried Rice
• Beef and Vegetable Fried Rice
• Pork Fried Cauliflower Rice