Fried rice is a comfort food loved around the world, but traditional versions can be heavy on oil and sodium. This Healthy Fried Rice with Egg keeps all the flavor you love while using smarter ingredients and lighter cooking methods. It’s quick, nutritious, and perfect for lunch or dinner.
Why This Fried Rice Is Healthier
This recipe swaps refined ingredients and excess oil for wholesome alternatives:
Uses brown rice or leftover cold rice for better texture and fiber
Minimal oil for lighter calories
Packed with colorful vegetables
Eggs provide high-quality protein
Lower sodium without sacrificing taste
Ingredients
2 cups cooked brown rice (preferably chilled)
2 large eggs
1 tablespoon olive oil or avocado oil
1 small onion, finely chopped
2 cloves garlic, minced
1 cup mixed vegetables (carrots, peas, bell peppers, corn)
2 tablespoons low-sodium soy sauce or tamari
1 teaspoon sesame oil (optional)
Black pepper, to taste
Green onions or fresh parsley for garnish
How to Make Healthy Fried Rice with Egg
Scramble the eggs: Heat a non-stick pan over medium heat, lightly grease it, and scramble the eggs. Remove and set aside.
Sauté vegetables: In the same pan, add olive oil, onion, and garlic. Cook until fragrant, then add vegetables and stir-fry for 2–3 minutes.
Add rice: Stir in the cooked rice, breaking up any clumps. Cook for 3–4 minutes until warmed through.
Season: Add soy sauce, sesame oil (if using), and black pepper.
Combine: Return scrambled eggs to the pan and mix well.
Serve: Garnish with green onions or parsley and enjoy hot.
Nutrition Benefits
High in protein from eggs
Rich in fiber when made with brown rice
Vitamin-packed from vegetables
Balanced meal that keeps you full longer
Healthy Tips & Variations
Add tofu, shrimp, or grilled chicken for extra protein
Use cauliflower rice for a low-carb option
Include spinach or kale for added greens
Replace soy sauce with coconut amino for a gluten-free version
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