Healthy Fried Rice with Egg – A Nutritious Twist on a Classic Favorite

 

Fried rice is loved worldwide for its comforting flavors and versatility. While traditional versions can be heavy on oil and sodium, this Healthy Fried Rice with Egg keeps all the taste you love while focusing on wholesome ingredients and balanced nutrition. With plenty of vegetables, lean protein, and minimal oil, this recipe is ideal for a quick lunch or a light dinner.

Why This Fried Rice Is a Healthier Choice

• Uses less oil than restaurant-style fried rice

• Packed with colorful vegetables for vitamins and fiber

• Eggs provide high-quality protein and essential nutrients

• Made with brown rice or leftover cooled rice for better digestion

Ingredients

• 2 cups cooked brown rice or white rice (preferably chilled)

• 2 large eggs

• 1 tablespoon olive oil or sesame oil

• 1 small onion, finely chopped

• 1 cup mixed vegetables (carrots, peas, corn, or bell peppers)

• 2 cloves garlic, minced

• 2 tablespoons low-sodium soy sauce or tamari

• 1 teaspoon black pepper

• 1 teaspoon rice vinegar or lemon juice (optional)

• Spring onions for garnish

How to Make Healthy Fried Rice with Egg

1. Prepare the eggs: Heat a non-stick pan with a few drops of oil. Scramble the eggs lightly, remove from the pan, and set aside.

2. Sauté the vegetables: In the same pan, add olive or sesame oil. Sauté onion and garlic until fragrant, then add mixed vegetables and cook until tender.

3. Add the rice: Stir in the cooked rice, breaking up any clumps. Cook on medium heat for 2–3 minutes.

4. Season wisely: Add soy sauce, black pepper, and rice vinegar or lemon juice. Mix well.

5. Combine and finish: Return the scrambled eggs to the pan and gently mix everything together.

6. Garnish and serve: Top with chopped spring onions and serve hot.

Health Benefits

• Eggs support muscle health and keep you full longer

• Vegetables add antioxidants and essential minerals

• Brown rice offers more fiber, helping with digestion and energy balance

Simple Healthy Tips

• Use day-old rice to improve texture and reduce stickiness

• Add extra protein like tofu or grilled chicken for variety

• Keep sodium low by choosing reduced-salt soy sauce