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High Protein Garlic Teriyaki Beef Fried Rice

This High Protein Garlic Teriyaki Beef Fried Rice is a game-changer: quick enough for a busy weeknight, impressive for guests, and packed with incredible flavor. It's fast, easy to make, and guaranteed to be a crowd-pleaser with its savory teriyaki beef, flavorful fried rice, and creamy Yum Yum sauce.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Asian
Ingredients Equipment Method Notes

Ingredients
  

For the Garlic Teriyaki Beef
  • 800 g Beef Mince I recommend a lean mince here to keep things light, but any ground beef will do. It's our protein powerhouse!
  • 30 g Light Soy Sauce This is for the saltiness and umami. Don't confuse it with dark soy sauce!
  • 20 g Dark Soy Sauce Primarily for that beautiful, rich color and a hint of a sweeter, deeper flavor.
  • 30 g Honey or Maple Syrup Adds a touch of natural sweetness to balance the savory notes. Pick your favorite!
  • 25 g Rice Vinegar A little tang is essential to brighten up the sauce.
  • 20 g Minced Garlic or Garlic Paste 1.5 Tbsp, Because can you ever have too much garlic? I think not!
  • 1 Cup Chopped Green Onion green part, For a fresh, oniony bite and vibrant color, stirred in at the end.
  • 1.5 Tbsp Sesame Seeds A lovely nutty crunch and classic Asian flavor.
  • 20 g Light Butter for cooking, To get that beef perfectly browned and flavorful.
For the Garlic Fried Rice
  • 10 g Light Butter for cooking, Our base for sautéing those aromatics.
  • 1 Tbsp Chopped Garlic More garlic? Yes, please!
  • 80 g Chopped White Onion Provides a foundational sweetness and aroma.
  • 80 g Chopped Green Onion white part, Don't toss those white parts from the green onions; they're perfect for sautéing!
  • 2 Whole Eggs For that classic scrambled egg texture in your fried rice.
  • 2 Egg Whites whisked with whole eggs, An extra protein boost without adding too much richness.
  • 200 g White Rice Dry Weight, This is key! Day-old, chilled cooked rice works best for fried rice. It prevents clumping and gets those beautiful crispy bits.
  • 15 g Dark Soy Sauce More color and a deeper umami.
  • 15 g Light Soy Sauce For salty deliciousness.
  • 60 g Chilli Garlic Sauce This is where the magic happens! Adjust to your spice preference.
  • Chopped Green Onion More fresh green onion for garnish and flavor.
  • 0.5 Cup Chopped Coriander Cilantro, A burst of fresh, herbaceous flavor. If you're not a fan, feel free to omit!
  • 1 Tbsp Sesame Seeds A final sprinkle for visual appeal and nutty flavor.
For the Low Cal Yum Yum Sauce
  • 50 g Fat Free Yogurt Greek or Skyr, The secret to a lighter, tangy sauce.
  • 50 g Light Mayonnaise For creaminess and that familiar yum yum sauce richness.
  • 25 g Reduced Sugar Ketchup A hint of sweetness and tang.
  • 25 g Sriracha For a gentle kick. Add more if you like it fiery!
  • 1 Tsp Garlic Powder Because everything is better with garlic!
  • Milk Dash, for consistency, To thin out the sauce to your liking.

Equipment

  • Large Pan
  • Wok
  • Small Bowl
  • Spatula

Method
 

  1. Step 1: Prepare the Yum Yum Sauce: First things first, let's whip up that glorious sauce. In a small bowl, combine your fat free yogurt, light mayonnaise, reduced sugar ketchup, sriracha, and garlic powder. Give it a really good whisk until everything is beautifully smooth and combined. If it's a little too thick for your liking, just add a tiny dash of milk, stirring it in until you reach your desired consistency. Set this aside; it’s going to be the perfect creamy counterpoint to our savory rice.
  2. Step 2: Cook the Garlic Teriyaki Beef: Grab your largest pan or wok and melt that 20g of light butter over high heat. Once it's shimmering, add your beef mince. Break it up with a spoon and let it get wonderfully browned and crispy. This usually takes about 6-8 minutes. Don't rush this step; that browning is pure flavor!
  3. Step 3: Infuse the Beef with Teriyaki Goodness: Once your beef is beautifully browned, reduce the heat to medium. Now, pour in the light soy sauce, dark soy sauce, honey or maple syrup, rice vinegar, and that glorious minced garlic or garlic paste. Stir everything together really well, making sure every bit of beef is coated in that luscious sauce. Continue to cook for another 5 minutes, allowing the sauce to thicken slightly and really cling to the beef, making it extra crispy and flavorful.
  4. Step 4: Finish the Beef: Stir in the chopped green onion (the green part we saved!) and 1.5 Tbsp of sesame seeds. Give it a quick toss. Now, carefully remove all that amazing cooked beef from the pan and set it aside in a bowl. You’ll be adding it back in later!
  5. Step 5: Prepare the Garlic Fried Rice: No need to clean the pan! We want all those delicious bits left behind. Melt your 10g of light butter over medium heat. Add the chopped garlic, chopped white onion, and the white part of your chopped green onion. Sauté these for about 5 minutes, stirring occasionally, until they’ve softened and smell absolutely incredible.
  6. Step 6: Scramble Those Eggs: Push your cooked vegetables to one side of the pan, creating an empty space. Pour your whisked whole eggs and egg whites into this empty side. Let them set for a moment, then gently scramble them until they're cooked through and fluffy.
  7. Step 7: Combine and Season the Rice: Now for the star of the show! Add your cooked white rice to the pan. Remember, day-old, chilled rice is your best friend here! Pour in the dark soy sauce, light soy sauce, and chilli garlic sauce. With a spatula or spoon, mix everything thoroughly, ensuring every single grain of rice gets coated in that beautiful, savory sauce. If you want a darker color, or just more flavor, feel free to add a little extra soy sauce at this point.
  8. Step 8: Add Freshness to the Rice: Stir in the remaining chopped green onion, chopped coriander (or cilantro, if that's what you call it!), and the last 1 Tbsp of sesame seeds. Give it one final loving stir.
  9. Step 9: Serve It Up!: It’s showtime! Combine your glorious garlic teriyaki beef with the aromatic garlic fried rice right in the pan, or serve them side-by-side. Dollop that incredible low cal Yum Yum sauce generously over the top or serve it on the side for dipping. Serve immediately and prepare for happy sighs!

Notes

Substitutions & Additions: Not a beef fan? Ground chicken, turkey, or cubed firm tofu work beautifully. Shrimp is also a fantastic addition. For more veggies, toss in diced carrots, peas, bell peppers, corn, or finely chopped broccoli florets when sautéing onions. Adjust spice level by adding more sriracha or chilli garlic sauce, or reduce/omit for milder taste. If cilantro isn't your jam, swap for fresh parsley or omit. A sprinkle of fresh chives or a drizzle of toasted sesame oil can add flavor. Serve with extra teriyaki, hot sauce, or fresh lime juice.
Tips for Success: Day-old, chilled rice is crucial for preventing sogginess and promoting crispiness. Use high heat for browning beef and combining rice to fry rather than steam. Don't overcrowd the pan; cook in batches if needed. Prep all ingredients (mise en place) beforehand for a smooth process. The Yum Yum sauce can be made a day or two in advance. Always taste and adjust seasonings to your preference.
How to Store: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in a skillet over medium-high heat with a tiny bit of oil for best results and crispiness, or microwave for convenience (though it might not be as crispy). Freezing is possible but may result in mushy rice upon thawing, so it's best enjoyed fresh or from the fridge.