Craving fried rice but want a healthier option? This recipe is your answer! It’s loaded with chicken, colorful veggies, and fluffy brown rice, all cooked to perfection in one pan. You’ll get all the flavor of your favorite takeout, but with a fraction of the calories and sodium. Plus, it’s ready in just 40 minutes!
Why You’ll Love This Recipe
- It’s a healthier take on a classic: This fried rice is packed with protein and veggies, making it a satisfying and nutritious meal.
- Quick and easy: This recipe comes together in just 40 minutes, making it perfect for busy weeknights.
- One-pan wonder: Less cleanup, more time to enjoy your delicious meal!
- Customizable: Feel free to add your favorite veggies or protein to make it your own.
Ingredients for Healthy Fried Rice
This recipe uses simple, fresh ingredients to create a flavor-packed meal. Here’s what you’ll need:
- Olive Oil: For cooking the chicken and veggies.
- Boneless, Skinless Chicken Breasts: Cut into bite-sized pieces for easy cooking and eating.
- Onion: Adds a savory base to the dish.
- Garlic: Provides a pungent kick of flavor.
- Red Bell Pepper: Brings sweetness and a pop of color.
- Carrots: Adds sweetness and a satisfying crunch.
- Eggs: Cooked to fluffy perfection and mixed into the rice.
- Pepper: Enhances the overall flavor.
- Ground Ginger: Adds a warm, aromatic note.
- Red Pepper Flakes (optional): For a touch of heat.
- Toasted Sesame Oil: Provides a nutty, fragrant finish.
- Coconut Aminos: A healthier alternative to soy sauce.
- Frozen Green Peas: Adds sweetness and a pop of green.
- Cooked White or Brown Rice: The base of the fried rice.
How to Make Healthy Fried Rice
Step 1: Cook the Rice
Cook your rice according to package directions. While the rice is cooking, you can prep the other ingredients.
Step 2: Cook the Chicken
Heat 1/2 tablespoon of olive oil in a large pan or wok. Add the chicken and cook until browned on all sides. Remove the chicken from the pan and set aside.
Step 3: Sauté the Veggies
Add the remaining olive oil to the pan. Add the onions and garlic and cook until softened. Then, add the bell pepper and carrots and cook until they begin to soften.
Step 4: Scramble the Eggs
Push the veggies to one side of the pan. Whisk the eggs in a small bowl and pour them into the empty side of the pan. Scramble the eggs until cooked through.
Step 5: Combine Everything
Stir the eggs into the veggies. Add the cooked chicken, pepper, ginger, red pepper flakes (if using), toasted sesame oil, coconut aminos, thawed peas, and cooked rice to the pan. Stir everything together over low heat until heated through.
Step 6: Serve and Enjoy!
Serve the fried rice warm, garnished with sesame seeds or chopped scallions.
Tips for Making the Recipe
- Rice variety: Use any type of rice you like, but brown rice is a healthier option.
- Veggie variations: Feel free to add other veggies like broccoli, mushrooms, or snow peas.
- Protein power: Shrimp, tofu, or beef would also be delicious in this recipe.
How to Serve Healthy Fried Rice
- Make it a meal: Serve this fried rice as a complete meal, or pair it with a side of steamed veggies or a salad.
- Lunchbox friendly: Pack it for lunch the next day for a healthy and satisfying meal.
Make Ahead and Storage
Storing Leftovers
Store leftover fried rice in an airtight container in the refrigerator for up to 3 days.
Reheating
Reheat the fried rice in the microwave or in a pan on the stovetop until heated through.
FAQs
Can I use a different type of oil?
Yes, you can use any type of cooking oil you like, such as avocado oil or vegetable oil.
Can I make this recipe vegetarian?
Absolutely! Simply omit the chicken and add more veggies or tofu for protein.
My fried rice is a bit dry, what should I do?
If your fried rice seems dry, you can add a splash of water or broth to moisten it up.
Can I use fresh peas instead of frozen?
Yes, you can use fresh peas, but you may need to cook them for a few minutes longer until they are tender.
There you have it! A simple and delicious recipe for Healthy Fried Rice. I hope you enjoy it!
Print
Healthy Fried Rice Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop, One Pot/One Pan
- Cuisine: Asian-inspired
Description
This Healthy Fried Rice Recipe is a delicious and nutritious meal that’s packed with protein, vegetables, and flavor. It’s a quick and easy weeknight dinner that the whole family will love.
Ingredients
- 1 tablespoon olive oil
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 cup onion, finely chopped (1 medium onion)
- 1 tablespoon garlic, finely minced
- 1 cup red bell pepper, diced in small squares (1 large pepper)
- 1 cup carrots, peeled then finely chopped
- 2 eggs
- 1/4 teaspoon pepper
- 1/4 teaspoon ground ginger
- 1/4 teaspoon red pepper flakes (optional – omit if you prefer less spice)
- 1 tablespoon toasted sesame oil
- 1/2 cup coconut aminos
- 1 cup frozen green peas, thawed
- 2 cups cooked white or brown rice (about 2/3 cup dry brown rice)
Instructions
- Cook Rice: Cook rice according to package directions. Rice cooking time will vary depending on the type/method you use.
- Cook Chicken: In a pan, heat 1/2 tablespoon olive oil. Sauté chicken for 15-20 minutes until browned on the edges. Remove chicken from the pan and set aside.
- Sauté Vegetables: In the same pan, add an additional 1/2 tablespoon of olive oil. Heat the oil and sauté onions and garlic for 5 minutes. After 5 minutes, add in peppers and carrots. Sauté for an additional 5 minutes until they start to soften.
- Scramble Eggs: Push the veggie mixture to one side of the pan. In a small bowl, whisk together eggs until combined. Add eggs to the pan and scramble on the empty side of the pan. Once eggs are cooked (about 1-2 minutes), stir together with the veggie mixture.
- Combine and Serve: Add pepper, ginger, red pepper flakes (if using), toasted sesame oil, coconut aminos, thawed peas, cooked rice, and cooked chicken back to the pot. Stir over low heat until combined and warm. Serve with sesame seeds or chopped scallions and enjoy!
Notes
- Chicken: You can substitute the chicken with tofu or shrimp for a vegetarian or pescatarian option.
- Vegetables: Feel free to add other vegetables to your fried rice, such as broccoli florets, snap peas, or mushrooms.
- Rice: Use leftover cooked rice or cook rice specifically for this recipe. Day-old rice works best for fried rice, as it’s less sticky.
- Coconut Aminos: Coconut aminos are a soy-free alternative to soy sauce. You can substitute with low-sodium soy sauce if you prefer.
- Spice Level: Adjust the amount of red pepper flakes to your preferred spice level.
Nutrition
- Serving Size: 1 serving
- Calories: 450kcal
- Sugar: 8g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg
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