Healthy Fried Rice

I'm all about easy dinners, and this easy fried rice recipe is always at the top of the list. You'll need brown rice, a few fresh veggies like cabbage and carrots, and just the right amount of soy sauce and sesame oil for that savory kick.

It's light, but the hearty rice and egg make it filling enough to stand as a main dish. Plus, you can really get creative with whatever veggies or protein you want to add.

Serve it with Healthy Kung Pao Chicken or Slow Cooker Chicken Teriyaki for an easy takeout-inspired meal at home.

Fried Rice with a Healthy Twist

Here's why you'll love this fried rice recipe just as much as I do!

• Use what you’ve got: Got some leftover veggies? Toss them in! Spinach, peas, or even mushrooms all work great. Make it your own with whatever's in your fridge.
• Add protein: Want to bulk it up? Throw in some grilled chicken, shrimp, or tofu. You'll have a hearty, filling meal in no time.
• You only need one pan: You only need one pan. Less cleanup means more time to enjoy your meal.

Ingredients and Substitutions

Here is everything you need to make this tasty and healthy fried rice.

• Cooked brown rice: Fried rice comes out best with day-old cooked rice. To keep the recipe healthy, use cooked brown rice since it is whole grain and a complex carb. If you are cooking rice from scratch, make sure to let it fully cool first. White rice can also be used.
• Eggs: Eggs are a traditional part of fried rice that adds protein. Use egg whites, whole eggs, or a combination of both. For more protein, add chicken, tofu, or edamame.
• Vegetables: My favorite fried rice vegetables are cabbage and carrots. The cabbage adds crunch and texture, while the carrots add some sweetness. Green onions add a mild onion flavor to the dish. Feel free to add frozen peas, red bell pepper, or edamame for more veggie power.
• Garlic and ginger: These two aromatics add tons of flavor to the rice and work best in their fresh form. In a pinch, swap in powdered ginger and garlic, but the flavor won't be as pungent.
• Soy sauce: Regular soy sauce, low sodium soy sauce, or coconut aminos can be used. The soy sauce adds salt to this dish and also adds a rich, umami flavor. This flavor is critical to fried rice. Just adjust the amount to suit your preferences.
• Sesame oil: To add healthy fats and a nutty flavor, sesame oil is a great addition to fried rice. If you don't have any, feel free to skip it or add olive oil instead.

How to Make Healthy Fried Rice

Here are the step-by-step instructions to make this easy fried rice at home.

1. Start by cooking the eggs in a hot skillet with a touch of vegetable oil. Cooking the eggs first ensures they stay fluffy and don't stick to the rice. Once they are cooked, set them aside.
2. Next, it is time to add flavor to the dish with aromatics and vegetables. Cook the garlic, ginger, cabbage, green onions, and carrots in a hot skillet with sesame oil and vegetable oil. Only cook them until they begin to soften since they will continue to cook with the rice.
   • Add the previously cooked rice to the pan and press it down into the pan. Leave it in one place for 2-3 minutes so it can begin to brown and toast. Then stir and continue cooking until it is warmed through and toasted in some spots.
   • Season the dish with soy sauce and add in the eggs. Taste and add more soy sauce if needed.

Tips and Notes for this Healthy Fried Rice:

Here’s what you need to know about making the best fried rice at home:

• Rice: Make sure your rice is cooked at either cold or room temperature if you want crispy fried rice. Using warm rice adds more moisture to the dish and makes it much more difficult to get a nice, crisp finish on the rice.
• Grains: Since I am always trying to use whole grains, I opted for brown rice in the recipe. However, you can use traditional white rice as well if you prefer. Other grains will also work. I have made quinoa fried rice and farro fried rice with great results. It will also work for cauliflower rice if you want a lower-carb option. For the best result, make sure to squeeze any excess liquid from the cauliflower rice before using. If possible, cook it a day in advance and use the cold, cooked rice in the recipe.
• Time-saver: If you don't have time to cook and cool your rice, consider using pre-cooked rice from the freezer section of your grocery store. Cook it for less time than suggested so that it just cooked through and is not hot.
• Veggies: You can really use whatever veggies you have on hand! Along with cabbage, carrots, and scallions, you could add bell peppers, peas, zucchini, spinach, or mushrooms.
• Sweeten it: Adding some fresh pineapple is delicious in this recipe. It adds a really nice layer of sweetness to the recipe.
• Protein: You can add any type of protein to this dish. Just make sure it is pre-cooked. Chicken, diced pork, shrimp, and tofu all work great.
• Crunch: If you like some crunch in your fried rice, you can add a handful of toasted sesame seeds, crushed peanuts, or even cashews.

Can I add protein to this fried rice recipe?

Consider this your base recipe for healthy chicken fried rice, pork fried rice, or shrimp fried rice. You will want to cook the chicken (or pork, bacon, cubed ham, or shrimp) first in a hot pan with some vegetable oil. To add flavor to the chicken, you can add some ginger and garlic to the oil.

Once the protein has cooked, remove it from the pan and cook the rice according to the directions included. Add the protein back before adding the egg and soy sauce. Depending on how much protein you use, you may need to add some extra soy sauce so the whole dish is well seasoned.

How can I make healthy fried rice without soy sauce?

Absolutely. Since soy sauce is a critical flavor in fried rice, it is important to replace it with a similar flavor instead of just leaving it out. Many people find that coconut aminos are the closest replacement to soy sauce as they contain significantly less sodium and are more natural. If you simply need a gluten-free option, you could look for GF soy sauce, which is now pretty readily available.

What to serve with fried rice?

Although fried rice can be a meal on its own, it is also delicious paired with a yummy Asian-inspired dish. Here are some favorites.

• Healthy Korean Ground Beef with Vegetables: This pairs perfectly with fried rice for a balanced, flavorful meal.
• Sheet Pan Asian Chicken Stir Fry: Your fried rice's best friend for a quick and tasty combo.
• Healthy Mongolian Beef: Bold and sweet, this beef is the ideal match for fried rice, adding flavor and making it even more delicious.
• Pan Fried Tofu with Edamame: Crispy tofu and edamame are a fresh, protein-packed side that balances the richness of the fried rice.
• Easy Orange Chicken: Tangy orange chicken and fried rice make a seriously tasty duo.
• Healthy Kung Pao Chicken: This Kung Pao chicken kicks up the fried rice for a meal you'll love!

Storage and Reheating

• Storage: Store any leftover fried rice in an airtight container in the fridge for up to 3-4 days.
• Reheating: To reheat, pop it in the microwave or warm it in a skillet with a splash of soy sauce to bring back some moisture.
• Leftover ideas: Add some Grilled Chicken Thighs, Kung Pao Shrimp, or Sweet and Spicy Pork to the fried rice for a filling lunch, or pile the rice into lettuce wraps to make Vegetarian Lettuce Wraps!