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High Protein Crispy Rice Salad

High Protein Crispy Rice Salad - recipe card
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A vibrant, crunchy salad featuring crispy golden rice, edamame, and a creamy tahini-soy dressing. Packed with protein from edamame, chickpeas, and a soft-boiled egg, this dish is as satisfying as it is nutritious.

Ingredients

Scale
  • 2 cups cooked and cooled jasmine rice (preferably day-old, 300g)
  • 2 tbsp vegetable oil, divided
  • 1 cup frozen shelled edamame, thawed (150g)
  • 1 cup cooked chickpeas, drained and rinsed (160g)
  • 1/2 cup English cucumber, diced (75g)
  • 1/2 cup red bell pepper, diced (75g)
  • 1/4 cup red onion, thinly sliced (40g)
  • 2 large eggs
  • 1/4 cup plain Greek yogurt (full-fat, 60g)
  • 2 tbsp tahini (30g)
  • 1 tbsp soy sauce (15ml)
  • 1 tbsp rice vinegar (15ml)
  • 1 tsp honey (7g)
  • 1 tsp toasted sesame oil (5ml)
  • 1/2 tsp kosher salt, plus more for eggs
  • 1/4 tsp black pepper
  • 2 tbsp toasted sesame seeds, for garnish
  • 2 green onions, sliced, for garnish

Instructions

  1. If using day-old rice, break up any clumps with your fingers. If rice is freshly cooked, spread it on a baking sheet and let it cool for 10 minutes, allowing excess moisture to evaporate—this ensures crispiness when pan-frying.
  2. In a large nonstick skillet, heat 1 tablespoon of vegetable oil over medium-high heat until shimmering. Add the rice in an even layer, pressing down gently with a spatula. Cook undisturbed for 4-5 minutes until the bottom is golden and crispy.
  3. Flip the rice in sections (or toss it) and add the remaining 1 tablespoon of vegetable oil. Cook for another 4-5 minutes, stirring occasionally, until most grains are golden and crunchy. Transfer the crispy rice to a large mixing bowl to cool slightly.
  4. While the rice crisps, bring a small saucepan of water to a boil over high heat. Gently lower the eggs into the boiling water and cook for exactly 6 minutes and 30 seconds for a jammy, soft-boiled yolk. Transfer eggs to an ice bath immediately to stop cooking.
  5. After the eggs have cooled for 2 minutes, peel them carefully under cold running water. Set aside.
  6. In a small bowl, whisk together the Greek yogurt, tahini, soy sauce, rice vinegar, honey, sesame oil, kosher salt, and black pepper until smooth. If the dressing is too thick, add 1-2 teaspoons of water to reach a drizzling consistency.
  7. Add the thawed edamame, chickpeas, cucumber, bell pepper, and red onion to the crispy rice. Pour the dressing over the salad and toss gently to combine, ensuring every grain is coated but not mushy.
  8. Slice the soft-boiled eggs in half lengthwise. Season the cut sides lightly with salt and pepper.
  9. Divide the salad among four bowls. Top each with half a soft-boiled egg, a sprinkle of sesame seeds, and sliced green onions.
  10. Serve immediately for maximum crunch. If meal-prepping, store the dressing separately and toss just before serving to prevent sogginess.

Notes

Storage: Store the salad (without eggs and dressing) in an airtight container in the fridge for up to 3 days. Keep the dressing in a separate jar for up to 5 days. Reheating: To bring back crispiness, spread the rice mixture on a baking sheet and warm in a 375°F / 190°C oven for 5-7 minutes. Add the dressing after reheating. Freezing: Not recommended, as rice texture will degrade. For extra protein, add grilled chicken breast or cubed tofu—increase per-serving protein to 25g+.

Nutrition

Keywords: high protein salad, crispy rice salad, crunchy rice bowl, edamame salad, tahini dressing, Asian fusion, healthy main, vegetarian protein, meal prep salad, rice salad recipe

Find it online: https://thehighproteinrecipes.com/high-protein-crispy-rice-salad/