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Recipes

Healthy Fried Rice Recipe (It’s Easy!)

Healthy Fried Rice Recipe

This healthy fried rice recipe is here for the win!

Once you make healthy fried rice, you’ll never go back

This reader comment says it all: “OMG, I am not overreacting at all: this is the best recipe of rice, EVER.”

Traditional fried rice starts with white rice and tons of unhealthy 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 healthy 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.

One reader recently said in the comments,

“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.”

A note on prep time and making this recipe even easier:

If your rice is already prepared, this recipe takes about 10-15 minutes to come together. 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.

If you order takeout or can buy cooked rice on your grocery store salad bar, it’s usually worth the extra couple of dollars to have already cooked brown rice. As always, do what works for you.

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Healthy Fried Rice Recipe

Healthy Fried Rice Recipe

  • Author: Elizabeth Rider
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins
  • Yield: 2-4 servings 1x
  • Category: Main Dish
  • Method: Saute
  • Cuisine: Asian

Description

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!)


Scale

Ingredients

  • 1 tablespoon macadamia nut oil OR avocado oil (or other healthy cooking oil), divided
  • 3 large eggs
  • 56 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
  • sea salt
  • fresh cracked black pepper

Instructions

  1. Heat 1/2 tablespoon oil over medium heat.
  2. 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.
  3. Add the eggs to the pan and scramble. Once cooked remove the scrambled eggs from the pan to a plate and reserve for later.
  4. 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.
  5. 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.
  6. 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.
  7. Turn the heat to low and cook another 5 minutes until the entire dish is warmed through.
  8. Water chestnuts, bean sprouts, edamame and just about any other veggie you like would also be a delicious addition to this dish.

Notes

*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.

Keywords: Healthy Fried Rice, Fried Rice Recipe, Healthy Rice Recipe

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Add A Comment

  1. My brother loves to eat fried rice and it is one of his favorite dishes. I am making this recipe since it showed up on your website!

  2. Dunja says:

    How many calories per serving?

    • I don’t count calories because it feels unhealthy to obsess about a number to me. Plus, calories can vary greatly depending on how a recipe is measured and prepared. If people want to track this, they can use an app such as My Fitness Pal and input the exact brands they use when they prepare meals. For me, I just focus on eating mostly real food and don’t count calories.

  3. Laura says:

    One of my favorite quick meals on a work-day. So satisfying! I increased the amount of carrots and peas to increase my veggie intake.

  4. Mary Pearson says:

    In some parts of Europe and West Africa they do put a bit of salt in the rice while cooking, and they drizzle it with a bit of olive oil too. And they keep stirring it so the grains don’t stick together. To each his own, I would say.

  5. Harshan K says:

    Very Informative. I tried and I liked it. Btw I am a Man from India. Thanks again for the healthy recipe.

  6. Mar says:

    May I ask how does the rice vinegar fit it? A bit puzzling as this is my first time seeing fried rice with added rice vinegar! Hehe

  7. Michelle says:

    This was so unbelievably good I made it twice in one week!

  8. Susie says:

    I am so excited to try you none fried rice. I love fried rice and can’t wait to bring to the healthy side for my family

  9. Laura Roybal Holman says:

    This 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.

  10. Carrin says:

    Delicious! I left out the eggs to make it vegan and added 2 minced garlic cloves. I also just used a cup of frozen carrots and peas, but that is just a personal preference. The seasoning in this is perfect and as good or better than take out. It is much healthier too.
    I added some gardein sweet and sour porkless bites . My husband and I LOVED it. We’re making a double batch today for easy work lunches this weekend (we’re RN’s). Thank you!

  11. Rachel says:

    This was amazing!!! Definitely used the Uncle Bens 90 second rice and threw in chili sesame oil for a bit of a kick, but the ingredients and easy to follow recipe was key! Thanks for sharing!!

  12. Levinia St. Jean says:

    Great recipe. I actually add the eggs last. It gives the rice a different texture 🙂

  13. Ginger Williams says:

    Sounds great and just what I have been looking for as I need to cut out as much sugar from my diet as possible. From what I can see, any store bought “fried rice” package has added sugar. Thanks, will give it a try.

  14. Red says:

    Another one of your recipes that I have tried!! Delicious! My son loves this and it’s such a great way for me to sneak egg into his meals because he won’t eat it otherwise. I had to cut back on the tamari I used; I guess it depends on each brand’s sodium level. Question- I used regular sesame oil and your recipe states “toasted sesame oil.” Should that make a huge difference in the overall taste of the rice? The sesame oil had a rather overwhelming taste, so I just added extra brown rice to even everything out and it was really really good. Thanks for sharing!

  15. Angela Bonsu says:

    Sometimes its really hard for me too eat brown rice

  16. Angela Bonsu says:

    Hey your recipes looks good am.going too try it

  17. victoria says:

    This looks really good, I was wondering how long this will store in the fridge for? Thanks

  18. Janet Fink says:

    Sounds great but I will make it vegan, no eggs.

  19. Nicole Hobbs says:

    I made this tonight and it was SO good! I added some broccoli too. I will definitely make this again – thanks for sharing!

  20. Roxana Elena Dudau says:

    OMG, I am not overreacting at all: this is the best recipe of rice, EVER. I just tried it at home, I didn’t have any sesame oil, I just added seeds. It looks and it tastes GREAT! Next time I will also add mushrooms because I think they go just fine with rice. Seriously, this tastes better even than the rice bought from the chinese restaurant. It’s fast&easy to prep and it’s delicious! Hooray!

  21. ellen says:

    Thanks for sharing Elizabeth! Looks great! I’d suggest stirring in some ground flax seed or hemp would work too, for some added nutrition. Looking forward to trying it.

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