This post is sponsored by ConAgra Foods.

We all know we’re supposed to eat a good breakfast to jumpstart the day. And recent research at Creighton University that looked at 31 female college students’ breakfast habits reaffirmed that breakfast has legit benefits.

In fact, it found that women who ate a protein-rich egg white breakfast made with Egg Beaters® Original reduced daily caloric intake by 178 calories and increased protein intake by 14 grams, when compared to a toaster pastry breakfast. They also found that the egg white breakfast was more filling and satisfying than a toaster pastry. Take that, carbs.

Translation: Forget about being hangry all morning and say bye bye to caving to cravings. Yay breakfast!

If you’re stuck in a breakfast rut, or simply don’t find a bowl of cold cereal appealing in the morning, try mixing up your breakfast game with something different, and don’t be afraid to think a bit outside of the box, or toaster.

Take, for example, the leftover rice you have from last night’s dinner. With the help of a few other staples you probably have in your fridge or can snag from the dining hall takeaway salad bar, you’re on your way to a quick, easy, nutrient-packed balanced breakfast, full of flavors, colors, textures, and fun.

Whole grains from brown rice, along with a handful of veggies and a protein punch from Egg Beaters® Original made of egg whites (whole eggs minus the yolk), this superfood fried rice comes together in just a few minutes only using your microwave.

Anddd you can make it your own. Sub kale for spinach if you’re feeling trendy, or use diced carrots if your dining hall or local market doesn’t have squash or sweet potatoes. This balanced and tasty meal comes together in minutes, and can seriously shake up your breakfast game. It’s certainly a reason to roll out of bed and take on the day head on.

#SpoonTip: Make this recipe the night before and reheat it before running out the door.

This recipe can be modified to your liking using whatever you have on hand. For a higher protein and lower carb option, use 3/4 cup rice and 3/4 cup Egg Beaters (you might need to use a larger bowl to prevent overflow #messy). Feel free to change the amount of veggies to your liking, too.

Also, keep in mind that all microwaves vary. We used a 700 watt microwave on the highest setting.

Protein-Packed Breakfast Brown Fried Rice in a Mug

  • Prep Time:5 minutes
  • Cook Time:10 minutes
  • Total Time:15 minutes
  • Servings:1
  • Easy


  • 1 cup leftover cooked brown rice (or cook 1/2 cup brown rice according to package)
  • 1/2 cup Egg Beaters® Original
  • PAM® Cooking SPray
  • 1/4 cup sweet potato or squash, cubed (can substitute diced carrots)
  • 1/4 cup baby spinach or kale
  • 1/4 cup tomatoes, diced
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon cumin, curry powder or soy sauce (you do you)
  • 1 pinch salt
  • 1 pinch pepper
  • 1/4 cup chickpeas (optional)
  • Hummus, cubed avocado, and/or hot sauce for topping (optional)
  • Step 1

    Cube sweet potato and tomatoes into bite-sized pieces.

  • Step 2

    Spray a large microwave-safe mug with PAM® Cooking Spray before placing sweet potato cubes in the mug and microwave on high for 3-4 minutes, until semi-tenderized, and set tomato pieces aside.

  • Step 3

    Add leftover brown rice to the mug and add curry powder, cumin or soy sauce, along with garlic powder, salt and pepper. Toss until rice is evenly coated with mixture.

  • Step 4

    Add 1/2 cup Egg Beaters® Original to the rice mixture and mix well.

  • Step 5

    Microwave on high for 90 seconds.

  • Step 6

    Remove from microwave, stir, and add spinach, diced tomatoes, and chickpeas (optional), and stir again.

  • Step 7

    Microwave on high for an addition 30-60 seconds, until Egg Beaters Original are fully cooked, and rice is fluffy.

  • Step 8

    Allow to cool slightly, and garnish with additional chickpeas, spinach, avocado, and/or hot sauce if you desire.

    Photo by Katherine Baker