Healthy Fried Rice Recipe (Quick & Easy) | Elizabeth Rider

This healthy fried rice recipe is nourishing, easy to make, and packed with crave-worthy flavors.

And the best part? It’s ready in just 15 minutes.

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. Don’t worry, friends—there is a better way.

I decided to change up the preparation and some of the ingredients, then prepare it in a much healthier way.

Healthy Fried Rice is just as good as the original.

Here’s why:

My version isn’t actually fried at all, but I didn’t think that Healthy Un-Fried Veggie Fried Rice had quite the same ring to it. So, I’m calling it my 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 a great 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 taste buds will thank you for it now, but your whole body will thank you for it later.

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.”

I love sharing my favorite recipes with you, and it means the world to me to see that you’re enjoying them too!

Healthy Fried Rice Key Ingredients

Ready to make the best fried rice ever? This dish tastes similar to other stir-fries but uses less oil to make it more health-friendly. Here are the key ingredients.

Cooked rice (white or brown rice): You need cooked rice to make fried rice. If your rice is already prepared, this healthy fried rice recipe takes 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 of total cooking time. You can use any rice here; substitute cooked white rice if you prefer.
Avocado oil (or other neutral healthy cooking oil): This is my healthier version of “fried rice” so I don’t add a lot of oil, but you do need some to scramble the eggs and saute the veggies
Eggs: Eggs add protein and are traditional in fried rice. You can leave them out to make this vegan, or substitute with cooked crumbed tofu.
Green onions (aka scallions): Green onions are one of the key vegetables in fried rice. Use both the white and green parts!
Carrot: Shredded carrot adds great flavor, a little sweetness, and nutrition to your healthy fried rice recipe.
Gresh garlic: Fresh garlic has powerful antioxidant and anti-inflammatory properties. Plus, it adds great flavor. You can leave it out if you prefer.
Fresh ginger: Just like the garlic, fresh ginger is a nutritional powerhouse. Leave it out if you prefer.
Frozen peas: Frozen peas add great flavor, texture and fiber to your fried rice.
Tamari (or low sodium soy sauce): This is the base of your flavor for your fried rice. Adjust the amount to your liking. Tamari is a gluten-free soy sauce that tastes just like regular soy sauce—I love it in healthy fried rice. If gluten-free is important to you, double-check the label that your tamari is certified gluten-free. You can find tamari or low sodium soy sauce in the ethnic aisle of most grocery stores or at an Asian market. 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.
Rice vinegar: Rice vinegar adds acidic balance to this savory meal.
Toasted sesame oil: Make sure the bottle says “toasted sesame oil” for that deeply savory flavor that you expect in a fried rice recipe. Toasted sesame oil is dark in color and has a distinct deep flavor. It’s different from 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 dates).
Sea salt or Kosher salt: You don’t need a lot of salt here because the tamari (or soy sauce) is already salty. Add a little salt to your scrambled eggs, and salt the entire dish to taste.

Optional: Add More Protein to your Fried Rice

You could add cooked chicken, shrimp or tofu to your healthy fried rice to amp up the protein, too. If you add more protein, add it in when you add in the scrambled eggs, and add a dash more tamari, rice vinegar and toasted sesame oil to taste.

Tips & Substitutions

Add protein: Boost the protein by adding shredded chicken, tofu, shrimp, cooked ground turkey, or even roasted cashews for a crunchy, plant-based option. Simply toss them in with the scrambled eggs or veggies for a balanced, satisfying meal.
Rice: The kind of rice you use here is up to you, just make sure it’s already cooked. Cooked and cooled rice is best for fried rice (plus it contains resistant starch!). I often use brown rice, but sometimes I use white rice, and both work great. For a low-carb version, substitute cooked cauliflower rice for regular rice. Simply sauté the cauliflower rice for 2-3 minutes until tender. See how to use cauliflower rice here.
Mushrooms: Add sliced mushrooms for an earthy, umami boost. They pair well with the garlic and tamari, adding extra nutrition and texture.
Amp up the veggies: Feel free to add other veggies like bell peppers, shredded cabbage, zucchini, or broccoli for extra color, flavor, and nutrients. See how to make the veggie version here.
Make it spicy: If you like a little heat, sprinkle red pepper flakes over the dish when serving, or add them to the oil during cooking for more spice. Or, add some heat and flavor with sriracha at the end.
Green beans: Swap out peas for fresh or frozen green beans. Chop them into bite-sized pieces and sauté with the other vegetables.
Edamame: For added protein, use shelled edamame instead of peas, or combine both for extra texture and nutrients.
Garnish: Elevate your presentation with fresh garnishes like thinly sliced green onions, sesame seeds, or a drizzle of toasted sesame oil.
Make it vegan: Replace eggs with crumbled tofu, or skip them entirely for a fully plant-based version.

Feel free to get creative with this healthy fried rice!

Bean sprouts, edamame, green beans, mushrooms, zucchini, bell peppers, water chestnuts, or any of your favorite veggies can be tossed in for added texture and nutrients. For extra protein, try cooked chicken, tofu, shrimp, or even edamame for a plant-based option. Add cooked ground turkey, tempeh, or a handful of roasted cashews for a satisfying crunch. Customize it to your taste and make this dish your own.

healthy fried rice closeup on a plate with green onion and peas

Storage

Healthy fried rice keeps in the refrigerator up to 4 days. Store it in an airtight covered container. It makes for a great meal prep lunch or dinner.

Ok, now go make some healthy “un-fried” fried rice and enjoy your delicious, savory, healthy meal! You can also find more healthy dinner ideas on the dinner page for more inspiration.

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.” Fried rice is best made with cooked and cooled rice, so this is great for leftover rice. If your rice is already cooked, this recipe takes about 15 minutes. If you need to prepare the rice, plan for about 55 minutes total.

In a large skillet, 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, carrot, garlic and ginger and sauté 3-4 minutes until softened.
Add the frozen peas to the pan, then add the rice, tamari, rice vinegar, and toasted sesame oil. 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. Enjoy warm. It’s also good cold. Store it in the fridge in an airtight container up to 4 days.

Notes

*Fried rice is best made with cooked & cooled rice. Cook it at home and keep it in the fridge, or grab some cooked rice on the hot bar at the store. Frozen rice also works, defrost it first. Or, cook your rice from scratch according to the package instructions. Any 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.

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