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Healthy Fried Rice

Delicious Healthy Fried Rice in Under 30 Minutes

Enjoy a nutritious and quick Healthy Fried Rice packed with protein and colorful veggies, making it the perfect alternative to greasy takeout.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 350

Ingredients
  

For the Fried Rice
  • 1 tablespoon Olive Oil Can substitute with toasted sesame oil.
  • 1 pound Boneless, Skinless Chicken Breasts Can substitute with shrimp, beef, or omit for a vegetarian version.
  • 1 medium Diced Onion Shallots can substitute for a milder flavor.
  • 2 cloves Minced Garlic Fresh garlic preferred.
  • 1 medium Diced Red Bell Pepper Any bell pepper can be used.
  • 1 cup Diced Carrots Peas or corn can be substituted.
  • 2 large Eggs Omit for a vegan version, or use scrambled tofu.
  • to taste Black Pepper
  • 1 teaspoon Ground Ginger Fresh ginger can replace dried.
  • 1 teaspoon Red Pepper Flakes Optional.
  • 1 tablespoon Toasted Sesame Oil Essential for authenticity.
  • 3 tablespoons Coconut Aminos Can use soy sauce if unavailable.
  • 1 cup Green Peas Can replace with edamame.
  • 4 cups Cooked White/Brown Rice Day-old rice preferred.

Equipment

  • Non-stick pan

Method
 

Step-by-Step Instructions for Healthy Fried Rice
  1. Begin by cooking your white or brown rice according to package instructions. For best texture, use day-old rice.
  2. In a large non-stick pan, heat ½ tablespoon of olive oil over medium heat. Sauté the chicken for about 10 minutes until cooked through.
  3. In the same pan, drizzle in the remaining olive oil and add the diced onion and minced garlic. Sauté for about 5 minutes until the onion is translucent.
  4. Stir in the diced red bell pepper and carrots, sauté for an additional 3 minutes until slightly tender.
  5. Push the vegetable mixture to one side of the pan, crack the eggs onto the other side, and scramble until fully cooked, about 2 minutes.
  6. Add black pepper, ground ginger, red pepper flakes, toasted sesame oil, coconut aminos, peas, cooked rice, and sautéed chicken back into the pan, stirring to combine and cook for an additional 2-3 minutes.

Nutrition

Serving: 1cupCalories: 350kcalCarbohydrates: 45gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 150mgSodium: 400mgPotassium: 600mgFiber: 4gSugar: 5gVitamin A: 900IUVitamin C: 40mgCalcium: 50mgIron: 3mg

Notes

Leftovers can be stored in an airtight container for up to 4 days in the fridge or frozen for up to 3 months.

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