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–+ servings

Healthy Fried Rice

Content Editor
When it comes to healthy fried rice, the possibilities are endless. This dish stands on its own, but it can also pair beautifully with various proteins or sides to create a well-rounded meal.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 6
Calories 320 kcal

Equipment

  • Skillet, Spatula

Ingredients
  

  • 2 1/2 cups cold cooked rice You can use brown rice, quinoa rice, or even cauliflower rice
  • 1 tablespoon toasted sesame oil adds incredible flavor
  • 3 tablespoons low-sodium soy sauce or coconut aminos great for a gluten-free option
  • 2 eggs lightly whisked (for protein)
  • 1 tablespoon neutral cooking oil divided (such as canola or sunflower oil)
  • 1 cup mixed frozen vegetables slightly thawed (you can use fresh veggies like bell peppers or peas)
  • 1/2 medium yellow onion finely diced
  • 2 teaspoons minced fresh garlic
  • 1 teaspoon rice vinegar for a tangy bite
  • Pinch of ground white pepper
  • Optional protein of choice salmon, shrimp, tofu, chicken, or beef
  • Sliced green onions for garnish

Instructions
 

Step 1: Prepare Your Ingredients

  • Before you start cooking, gather and prepare all your ingredients. Chop your vegetables, have your rice ready, and whisk the eggs. Organization will save you time!

Step 2: Heat the Oil

  • In a large skillet or wok, heat 1 tablespoon of neutral cooking oil over medium-high heat. You want the pan hot but not smoking.

Step 3: Cook the Eggs

  • Pour in the whisked eggs. Scramble them until just set. Once cooked, remove the eggs from the pan and set them aside. They will go back in later.

Step 4: Sauté the Aromatics

  • Add the remaining oil to the skillet. Toss in the diced onions and sauté until translucent. This usually takes about 2-3 minutes. Add the minced garlic and cook for another minute. The aroma filled my kitchen like a warm hug.

Step 5: Add Vegetables

  • Stir in your mixed vegetables. Cook for about 3-5 minutes until they’re tender but still bright. I love watching a vibrant array of colors come together!

Step 6: Mix in the Rice

  • Add the cold cooked rice to the skillet, using a spatula to break apart any clumps. Stir it all together for about 3-4 minutes. The heat will help blend all those flavors.

Step 7: Season the Rice

  • Pour in the soy sauce or coconut aminos, rice vinegar, and white pepper. Stir well to ensure every grain is coated. Then fold in the cooked eggs. If you’re using protein, add that too!

Step 8: Final Touches

  • Taste your creation. Adjust seasoning as needed. Garnish with sliced green onions, and voilà! Your healthy fried rice is ready to serve.

Notes

Before you dive into your dish, here are a few helpful tips:
  • Use Cold Rice: Day-old rice works best. It prevents mushiness, helping each grain stay separate.
  • Chop Vegetables Uniformly: This ensures even cooking. You don’t want mushy pieces and crunchy ones together.
  • Don’t Skip the Sesam Oil: It adds a distinct flavor that elevates the whole dish.
  • Experiment with Proteins: Last week, I added shrimp to mine. It was amazing!
  • Adjust Sauce to Taste: Not everyone likes the same level of saltiness. Start small and add more if necessary.

Nutrition

Calories: 320kcalCarbohydrates: 45gProtein: 10gFat: 10gFiber: 4g
Keyword Healthy Fried Rice
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