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    Home » Main Dishes

    Healthy Fried Rice Recipe

    Published: Apr 8, 2021 · Modified: Apr 8, 2024 by burntapple · This post may contain affiliate links · 2 Comments

    Jump to Recipe Print Recipe

    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! 

    A close-up of a bowl of a healthy fried rice recipe with ham, egg, peas, and scallions

    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.

    Jump to:
    • Ingredients
    • Instructions
    • Variations
    • Storage
    • Substitutions
    • FAQ
    • Healthy Fried Rice Recipe

    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

    1. Cook the rice following the instructions on the package. Once the rice is cooked, set it aside to cool.
    2. 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.
    3. 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.
    4. Cut the cooked egg into bite-sized pieces and add them to the rice mixture.
    5. Stir all the ingredients together until well combined.
    6. 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

    Can I use frozen vegetables for fried rice?

    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.

    Can I make fried rice without rice?

    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.

    Do I use brown or white rice?

    Brown rice provides a little flavor and taste to the recipe, but you can use white rice if you prefer.

    ham fried rice

    Healthy Fried Rice Recipe

    Traci Wennerholm
    Looking for a quick and easy meal? This healthy fried rice recipe is the perfect option! Made with brown rice, vegetables, and minimal oil, it's a healthier take on a classic dish.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 10 minutes mins
    0 minutes mins
    Total Time 15 minutes mins
    Course Main Course
    Cuisine Chinese
    Servings 1 serving
    Calories 196 kcal

    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.

    Notes

    We used Minute Brown Rice Cups in this recipe. To store, place mixture in an airtight container for up to several days. Reheat in microwave or on stovetop. Ham fried rice can also be stored in the freezer in a Ziploc freezer bag or airtight container for up to one month.

    Nutrition

    Calories: 196kcalCarbohydrates: 10gProtein: 16gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 185mgSodium: 1174mgPotassium: 354mgFiber: 3gSugar: 1gVitamin A: 2797IUVitamin C: 9mgCalcium: 59mgIron: 2mg
    Keyword ham fried rice, healthy fried rice recipe, low calorie fried rice
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

      5 from 1 vote

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      Recipe Rating




    1. burntapple

      April 08, 2024 at 3:03 pm

      5 stars
      My go to dinner recipe! Thank you!! Love the flavor and how simple and easy it is to make!

      Reply
    2. rorey

      March 24, 2025 at 11:07 pm

      I subbed cauliflower rice for the brown rice in this recipe.

      Reply

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