This healthy fried rice recipe is here for the win!
Once you make healthy fried rice, you’ll never go back
This reader’s comment says it all: “OMG, I am not overreacting at all: this is the best recipe of rice, EVER.”
Traditional fried rice starts with a lot of unhealthy, denatured oil. While that might taste good, it’s really unhealthy and hard on your digestive system. There is a better way.
I decided to change up the preparation and some of the ingredients and prepare it in a much healthier way.
Healthy Fried Rice is just as good as the original
My version isn’t fried at all, but I couldn’t think of another name to call it that would let you know what it is so I’m calling it Healthy Un-Fried Veggie Fried Rice, or just Healthy Fried Rice.
Fried rice has such a distinct flavor, and I think it’s just as good the un-fried way. This is also such a good way to use up any cooked brown rice you have leftover from other dishes.
This dish is full of healthy fiber, protein, good fat, and good carbs, and is loaded with vitamins, minerals, and antioxidants. Your whole body will thank you for it.
A reader recently said, “This was so unbelievably good I made it twice in one week!”
And another said: “This [healthy fried rice] recipe saved me from going out to get super fatty, caloric and sodium-filled fried rice dish from my local joint. I didn’t have a few ingredients (scallions and rice vinegar) but improvised (with onions and white wine vinegar) and also cooked the rice in chicken broth for extra flavor. Came out practically as good and my craving is diminished. Thanks for being there for me, highly recommend.”
Healthy Fried Rice Ingredient Notes:
If your rice is already prepared, this healthy fried rice recipe takes about 10-15 minutes to come together. I like to use leftover rice from takeout, or sometimes I grab some prepared rice from the hot food bar at the grocery store. If you need to cook your brown rice, plan for about an hour.
I love making this healthy fried rice when I already have some brown rice around to make a quick and easy meal. You can use any type of rice here; substitute cooked white rice if you prefer.
Tamari (AKA wheat-free soy sauce)
Tamari is gluten-free soy sauce and tastes just like regular soy sauce—I love it in healthy fried rice. You can find it in the ethnic aisle of most grocery stores or at an Asian market. Substitute low-sodium soy sauce if desired. You can also use a product called “coconut aminos,” which is a savory sauce made from coconut sap that is similar to the taste of soy sauce.
Toasted Sesame Oil
Toasted sesame oil is dark in color and has a distinct deep flavor. It’s different than regular sesame oil, which is light in color and mild in flavor. The toasted sesame oil is what brings together your healthy fried rice, so don’t skip it. A small bottle will keep in the fridge for a year or so (always check your expiration date.)
This healthy fried rice recipe is a fan-favorite! One reader commented, “OMG, I am not overreacting at all: this is the best recipe of rice, EVER.” If your rice is already prepared, this recipe takes just about 15 minutes to prepare. If you need to prepare the brown rice, plan for about 55 minutes total.
If you love it, please leave a star rating in the comments under this post to help other readers. (Thank you!)
1 tablespoon avocado oil (or other healthy cooking oil), divided
3 large eggs
5–6 scallions (aka green onions), root and 2 inches of green top removed, chopped (about 1/2 cup)
1 large carrot, shredded or julienned (about 1/2 cup)
1/2 cup frozen peas
2 cups cooked brown rice*
3 tablespoons organic tamari** or low sodium soy sauce
1 teaspoon rice vinegar (no sugar added)
1 teaspoon toasted sesame oil
1/2 teaspoon freshly grated ginger
big pinch of sea salt (more or less to taste)
a few spins freshly ground black pepper
Heat 1/2 tablespoon oil over medium heat.
In a mixing bowl, whisk the eggs into a uniform mixture until well combine and season with a small pinch of sea salt and fresh black pepper.
Add the eggs to the pan and scramble. Once cooked remove the scrambled eggs from the pan to a plate and reserve for later.
Add the remaining 1/2 tablespoon oil to the pan over medium heat; add the scallions and carrot and sauté 3-4 minutes until softened.
Add the frozen peas to the pan, then add the rice, tamari, rice vinegar, toasted sesame oil and ginger. Stir well to combine, the heat from the pan will quickly defrost the peas.
Turn off the heat and stir in the scrambled eggs. Season with a pinch of sea salt if needed–it will depend on the sodium content of the tamari and other ingredients.
Turn the heat to low and cook another 5 minutes until the entire dish is warmed through.
Water chestnuts, bean sprouts, edamame, just about any other veggie you like, or plain shredded chicken would also be a delicious addition to this dish.
*Grab some cooked brown rice on the hot bar at the store to make this even easier. Frozen brown rice also works, defrost it first. Or, cook your rice from scratch according to the package instructions. Any white rice can also be substituted if you prefer.
**Tamari is gluten-free soy sauce and tastes just like regular soy sauce. You can find it in the ethnic aisle of most grocery stores or at an Asian market. Substitute low-sodium soy sauce if desired.