This healthy fried rice recipe is a lighter take on the classic dish. It uses brown rice for added fiber, vegetables for nutrients, and minimal oil for a healthier stir-fry. Best part? It can be made with just 7 ingredients and ready in 15 minutes!
The key ingredient is pre-cooked rice, which gives the dish a nice texture when fried. Scrambled eggs and a variety of colorful vegetables add protein and vitamins. Low-sodium soy sauce and toasted sesame oil provide savory flavors without overwhelming sodium. Serve it with some dragon's beard candy for dessert and some air fryer salmon on the side if you would like.
Ingredients
You need just a few ingredients to make this recipe. You will need:
- microwaveable rice cup
- green onions
- egg
- diced cooked ham
- cooked vegetables (we used peas and carrots)
- soy sauce
- sesame oil (optional)
Instructions
- Cook the rice following the instructions on the package. Once the rice is cooked, set it aside to cool.
- Crack the egg into a microwave-safe bowl. Cover the bowl and heat the egg for one to one and a half minutes. Once cooked, set the egg aside on a separate plate.
- In a large bowl with the cooled rice, add the mixed vegetables, diced ham, soy sauce, and a splash of sesame seed oil if desired.
- Cut the cooked egg into bite-sized pieces and add them to the rice mixture.
- Stir all the ingredients together until well combined.
- Serve the delicious fried rice immediately and enjoy!
Variations
While we use carrots and peas in this recipe, you can use any combination of vegetables you want! Variations include water crescent, snow peas, sugar snap peas, zucchini or squash.
Storage
This meal is simple and easy to store!
- Store in the refrigerator in an airtight container for several days
- Store in the freezer in a Ziploc freezer bag or an airtight container for up to one month!
Substitutions
Everyone should be able to enjoy this recipe!
- Dairy free: The recipe is already naturally dairy free.
- Gluten free: Substitute gluten free soy sauce.
FAQ
Yes, frozen vegetables can be a convenient option for fried rice. Simply thaw them before adding them to the skillet, or cook them directly from frozen for a slightly longer time.
Absolutely! You can use alternatives like quinoa, cauliflower rice, or even barley to create a healthier version of fried rice with different textures and flavors.
Brown rice provides a little flavor and taste to the recipe, but you can use white rice if you prefer.
Healthy Fried Rice Recipe
Equipment
- frying pan
Ingredients
- 1 microwaveable brown rice cup
- ¼ cup chopped green onions
- 1 egg
- ¼ cup diced cooked ham
- ¼ cup cooked vegetables we used peas and carrots*
- 2 teaspoon gluten free soy sauce
- Splash of sesame oil optional
Instructions
- Cook the rice according to package directions. Once rice is cooked, set aside to cool.
- Place the egg in a microwave safe bowl. Cover and heat for one minute to one minute and fifteen seconds. Set eggs aside on a separate plate.
- To the rice, add the vegetables, ham, soy sauce and splash of sesame seed oil (if using). Cut the egg into bite sized pieces and stir into rice mixture. Serve.
burntapple
My go to dinner recipe! Thank you!! Love the flavor and how simple and easy it is to make!
rorey
I subbed cauliflower rice for the brown rice in this recipe.