Pork Tenderloin Egg Fried Rice for Easy Meal Prep: The 20-Minute Power Bowl You’ll Actually Crave All Week

You want meals that hit like takeout, fuel like a pro, and don’t drain your willpower. This is that. Pork tenderloin egg fried rice is fast, ridiculously satisfying, and built for meal prep without turning into a sad fridge relic.

We’re talking juicy lean pork, silky eggs, and bold, savory flavors that reheat like a dream. No gimmicks, no chef-y theatrics—just smart technique and flavor density that gets you hooked.

What Makes This Special

Lean protein, high satisfaction. Pork tenderloin is ultra-lean but stays tender if you cook it right. Add eggs and you get a double protein punch without the grease hangover.

Built for leftovers. Day-old rice gets better in the pan, and this recipe was engineered to keep texture and flavor after reheating.

That means you can prep once and eat happily all week.

Restaurant flavor, home rules. A quick marinade plus high-heat stir-fry creates that deep, savory wok-kissed vibe. And yes, you can do it without a wok—your cast-iron or nonstick pan will do the job.

Customizable. Swap veggies, tweak heat, change the sauce—this recipe is a system, not a straightjacket. FYI, it also freezes beautifully.

What Goes Into This Recipe – Ingredients

• 1–1.25 lb pork tenderloin, trimmed and sliced into thin bite-size strips
• 4 cups cooked rice (preferably day-old jasmine or long-grain), chilled
• 4 large eggs, beaten with a pinch of salt
• 1 cup frozen peas and carrots (or mixed stir-fry veg)
• 1 small onion, diced
• 3–4 cloves garlic, minced
• 2 green onions, sliced (white and green parts separated)
• 2 tbsp neutral oil (avocado, canola, or peanut), plus more as needed

For the pork marinade:

• 1 tbsp soy sauce
• 1 tsp cornstarch
• 1 tsp sesame oil
• 1 tsp rice vinegar
• 1/2 tsp white pepper (or black pepper)

For the stir-fry sauce:

• 2 tbsp soy sauce (or low-sodium)
• 1 tbsp oyster sauce
• 1 tsp dark soy sauce (optional for color and richness)
• 1 tsp sugar or honey
• 1–2 tsp chili crisp or sriracha (optional, for heat)

Optional finishers: toasted sesame seeds, extra chili oil, lime wedges, or a drizzle of sesame oil.

How to Make It – Instructions

1. Marinate the pork. In a bowl, toss pork with soy sauce, cornstarch, sesame oil, rice vinegar, and white pepper.

   Let it sit 10–15 minutes while you prep everything else.

2. Mix the sauce. In a small bowl, whisk soy sauce, oyster sauce, dark soy (if using), sugar, and chili sauce. Set nearby like a culinary seatbelt.
3. Prep the rice. If your rice is clumpy, break it up with clean hands or a fork. Cold, separated grains are the move.
4. Scramble the eggs. Heat 1 tsp oil in a large skillet or wok over medium-high.

   Pour in beaten eggs, scramble softly just until set, then transfer to a plate.

5. Sear the pork. Add 1 tbsp oil, crank heat to high, and spread pork in a single layer. Let it get some color—about 2–3 minutes per side—until just cooked. Remove to the egg plate.
6. Build flavor. Add another tsp oil if needed.

   Toss in onion and white parts of green onion; stir-fry 1–2 minutes. Add garlic; stir 30 seconds until fragrant (not brown).

7. Veg time. Add peas and carrots. Stir-fry 2 minutes until warmed and slightly tender.
8. Fry the rice. Add rice.

   Spread it out and let it sit 30–45 seconds before stirring so it develops a little toast. Repeat 2–3 times for texture.

9. Sauce it up. Pour in the sauce and toss thoroughly until every grain looks glossy and evenly colored.
10. Finish the dish. Return pork and eggs to the pan. Toss for 1–2 minutes to combine and reheat.

    Add green onion tops. Taste and adjust with more soy, chili, or a pinch of sugar if needed.

11. Serve or store. Garnish with sesame seeds or a drizzle of sesame oil if you’re fancy. Portion into containers for meal prep.

Keeping It Fresh

Cool fast, store smart. Spread the fried rice in a thin layer on a sheet pan to cool for 10 minutes, then portion into airtight containers.

Don’t seal while steaming hot or you’ll invite soggy-town.

Fridge life: 4 days in airtight containers. Freezer life: Up to 2 months. Freeze flat in zip bags or portioned containers for quick lunches.

Reheating: Microwave with a damp paper towel 60–90 seconds, stirring halfway. Or stir-fry with a splash of water or stock for 2–3 minutes.

Add a tiny drizzle of soy or sesame oil to revive flavor, IMO.

What’s Great About This

• Macro-friendly without tasting “diet.” Lean pork + eggs + rice keeps you full and happy.
• Fast and scalable. Double the batch without doubling the work. Use two pans if needed to keep the sear legit.
• Budget win. Pork tenderloin stretches beautifully, and frozen veg is cheap and effective.
• Kid- and adult-approved. Skip the heat or add it—everyone wins.

Common Mistakes to Avoid

• Using fresh, hot rice. It clumps and turns mushy. Chill it at least a few hours (overnight is ideal).

  Emergency fix: spread hot rice on a tray and refrigerate 30 minutes.

• Overcrowding the pan. That steams the pork. Cook in batches if necessary so you get browning, not sadness.
• Skipping the cornstarch on pork. It’s the velvety secret that keeps lean tenderloin tender.
• Adding sauce too early. You’ll steam the rice. Fry first, sauce last.
• Overcooking the eggs. Make them just set—rubbery eggs ruin the vibe.

Different Ways to Make This

• High-protein twist: Add edamame or extra egg whites.

  Up the pork to 1.5 lb without changing sauce much.

• Veg-forward: Toss in diced bell pepper, shredded cabbage, or broccoli rice. Add a splash more soy to balance volume.
• Spicy version: Use chili crisp, gochujang, or sambal. Finish with fresh chilies for extra punch.
• Garlic-lime finish: Add 1 tsp lime zest and a squeeze of lime at the end for a clean, bright pop.
• Pineapple fried rice vibes: Add diced pineapple and cashews; reduce sugar in the sauce.
• Low-sodium: Use low-sodium soy and skip dark soy; add a dash of rice vinegar and white pepper to keep flavor lively.

FAQ

Can I use another cut of pork?

Yes.

Pork loin works but is slightly drier; slice thin and don’t overcook. Pork shoulder is juicier but fattier and takes longer to tenderize—great if you pre-cook it or use leftovers.

What if I don’t have day-old rice?

Cook rice with slightly less water, spread on a sheet pan, and chill uncovered for 30–45 minutes. It won’t be perfect, but it’ll be close enough for weeknight greatness.

Do I need a wok?

Nope.

A large nonstick or cast-iron skillet works. The key is high heat, dry rice, and not crowding the pan so you still get a bit of toast and char.

How do I make it gluten-free?

Use tamari or a certified gluten-free soy sauce, and swap oyster sauce for a gluten-free alternative or a mix of tamari + a little fish sauce + pinch of sugar. Check chili sauces for hidden gluten.

How can I add more veggies without watering it down?

Use quick-cooking or frozen veg and keep heat high.

If using watery veg like zucchini, sauté separately to drive off moisture before adding to the rice.

Can I meal prep this for breakfast?

Absolutely. Add extra egg, a sprinkle of everything bagel seasoning (trust me), and serve with a fried egg on top. It’s an elite morning power-up.

The Bottom Line

Pork Tenderloin Egg Fried Rice for Easy Meal Prep is your weekday cheat code: fast to make, easy to scale, and ridiculously reheatable.

You get lean protein, comfort-food flavor, and the kind of texture that makes leftovers feel like a win. Cook once, portion smart, and enjoy a takeout-level bowl that doesn’t sabotage your goals. Simple, bold, repeatable—exactly how meal prep should be.