Healthy Thai Fried Rice (Flavorful, Light & Nourishing)
Thai Fried Rice is loved for its bold flavors, fragrant rice, and colorful ingredients. This healthy version of Thai Fried Rice keeps all the authentic taste while using lighter cooking methods and nutrient-rich ingredients. It’s perfect for a quick lunch or dinner that feels indulgent but supports a balanced lifestyle.
Why This Thai Fried Rice Is Healthy
Uses minimal oil for light cooking
Packed with fresh vegetables for fiber and vitamins
Can be made with lean protein or plant-based options
Lower sodium without sacrificing flavor
Ingredients
2 cups cooked brown rice (cold, day-old rice works best)
1 tablespoon olive oil or avocado oil
2 cloves garlic, minced
1 small onion, finely chopped
1 cup mixed vegetables (carrots, bell peppers, peas, green beans)
2 eggs, lightly beaten (or tofu for vegan option)
2 tablespoons low-sodium soy sauce or tamari
1 teaspoon fish sauce (optional, use vegan alternative if needed)
1 teaspoon fresh lime juice
½ teaspoon chili flakes (adjust to taste)
1 cup cooked shrimp, chicken breast, or tofu
Fresh basil or cilantro, chopped
Sliced cucumber and lime wedges for serving
Instructions
Heat oil in a large pan or wok over medium heat.
Add garlic and onion, sauté until fragrant and soft.
Push vegetables to one side and scramble the eggs lightly.
Add cooked protein and vegetables, stir well.
Add rice and gently break up any clumps.
Stir in soy sauce, fish sauce, chili flakes, and lime juice.
Cook for 3–5 minutes, stirring continuously until everything is well combined and heated through.
Remove from heat and sprinkle with fresh basil or cilantro.
Healthy Tips
Use cauliflower rice to reduce carbs
Add extra veggies for volume and nutrition
Swap eggs with chickpeas or tofu for a vegan version
Control salt by using low-sodium sauces
Serving Suggestions
Serve hot with fresh cucumber slices and a squeeze of lime. Pair it with a light Thai-style salad or steamed greens for a complete, wholesome meal.
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