The easiest 15-minute healthy fried rice made with a mix of cauliflower rice and brown rice. It’s super flavorful, packed with veggies, and makes for the perfect weeknight dinner.
15-minute healthy fried rice
This healthy fried rice recipe is on rotation in my household! I love how easy it is to make and that it’s ready in less than 15 minutes. After a long day of work, the last thing I want to do is prepare a super complicated and taxing dinner.
You have to try this easy fried rice recipe! I lightened it up by using half cauliflower rice and half brown rice. Plus, it is loaded with vegetables like peas, broccoli, carrots, bell pepper, and onion; and it’s packed with vegetarian protein from the eggs.
I love that this vegetarian fried rice is so customizable. There are 15 grams of protein per serving, thanks to the eggs, but you can easily add chicken, steak, tofu, pork, or shrimp. The sky is the limit!
This is a great meal-prepping recipe too. Healthy fried rice is great for a quick and easy lunch or weeknight dinner. This recipe is lower in sodium than take-out, has no added sugar, and is packed with wholesome ingredients. You are going to love it!
Why you’ll love this healthy recipe
- Healthy fried rice is quick and easy to make in 15 minutes.
- It is packed with flavor.
- Low in sodium.
- It is made with cauliflower rice and brown rice.
- Full of vegetables and whole grains.
- Perfect for a quick weeknight dinner, work or school lunch, and meal prepping.
- You kids will love this recipe!
- This recipe is very customizable.
- Easily add extra protein like chicken, steak, tofu, or shrimp.
- Try this delicious shrimp poke bowl next!
Ingredients & substitutions
This easy vegetable fried rice recipe only calls for a handful of simple and healthy ingredients. Here is a list of everything you need with recommended substitutions. Please scroll to the bottom of this blog post to see the entire recipe card with measurements and directions.
- Eggs: This is the protein source in this vegetarian fried rice recipe. In the last step, you’ll scramble them and add the eggs to the fried rice.
- Olive Oil: To help saute the onion, carrot, and bell pepper.
- Onion: For sharpness and flavor. I love using white onion, but you can use yellow or red onion if needed.
- Carrots: For some crunch and vitamin A. Carrots are a great addition to this healthy fried rice.
- Red Bell Pepper: For a little natural sweetness. You can also use yellow or orange bell pepper. I don’t love green bell pepper because it can taste bitter.
- Garlic & Ginger: Use freshly minced for the best and most authentic flavor! If needed, you can substitute with 1 teaspoon of garlic powder and 1 teaspoon of ground ginger.
- Frozen Vegetables: You need broccoli florets and peas. But feel free to use a frozen stir-fry mix instead.
- Cauliflower Rice: We lighten this fried rice up and make it healthier by using half rice and half cauliflower rice. It also makes this fried rice lower in calories. You can use frozen or fresh.
- Cooked Brown Rice: I love using brown rice since it is a whole grain, but you can also use sushi rice, jasmine rice, or basmati.
- Soy Sauce: I always use low-sodium soy sauce. This gives this healthy fried rice that authentic flavor. If you are gluten-free, you can also use coconut aminos or tamari.
- Sesame Oil: Don’t skip this ingredient! It is my secret ingredient to making this healthy fried rice taste so delicious and authentic. It makes this healthy fried rice taste as if you got it at a take-out restaurant.
Kitchen tools required
You only need a few kitchen utensils to make this 15-minute healthy fried rice. Clean-up is so easy! Here is a list of exactly what you need for this recipe:
- Large Saute Pan
- Cutting Board & Knife
- Mixing Bowl
- Measuring Tools: 1/2 teaspoon, 1 teaspoon, 1 Tablespoon, and 1/4 cup.
How to make healthy fried rice
This healthy fried rice recipe takes 15 minutes to make. It’s the perfect easy weeknight dinner and meal prep. Here are step-by-step directions and pictures for visual reference:
First, crack the eggs into a small bowl and beat them together. Then, heat a large saute pan over medium-high heat with nonstick spray or drizzle of olive oil. Cook the whisked eggs for about 1 minute until scrambled, stirring occasionally. Transfer soft scrambled eggs to a separate plate.
Next, clean and return the pan to the stovetop and add 1 – 2 tablespoons of butter or olive oil over medium. Once heated, add onions, carrots, and red bell pepper. Cook for 3 minutes until softened. Add the minced garlic and grated ginger and cook for an additional minute until fragrant.
After that, add broccoli florets, peas, cauliflower rice, and black pepper. Cook for 2 – 3 minutes until heated through.
Add in cooked brown rice, soy sauce, sesame oil, and scrambled eggs. Cook for 1-2 minutes to heat through. If there are large clumps of rice, break them apart with your spatula.
Serve immediately with a sprinkle of sesame seeds and sliced green onions. Enjoy!
What makes this fried rice recipe healthy?
- Lightened-up with a mix of cauliflower rice and brown rice
- Lower in sodium than traditional recipes
- High in protein (15 grams of protein per serving from the eggs)
- Gluten-free and dairy-free
- Packed with hidden vegetables like broccoli, peas, bell pepper, carrots, and onion
Healthy fried rice variations
The sky’s the limit when it comes to homemade fried rice variations, so feel free to get creative and use up any leftover ingredients you have on hand. Here are some of the BEST classic add-ins:
- Chicken Fried Rice: Add some delicious chicken to this meal to increase the protein! You can either sauté some chicken in a separate pan while making your fried rice, cut up baked chicken breast, or shred a rotisserie chicken.
- Turkey Fried Rice: Saute some lean ground turkey in a pan while making the healthy fried rice. Then add it to your rice!
- Tofu Fried Rice: Saute some tofu in a pan while making the healthy fried rice. Then add it to your rice!
- Shrimp Fried Rice: Sauté one pound of peeled and cleaned raw shrimp in a separate pan while making your fried rice. Then add the shrimp to your rice.
- Beef or Pork Fried Rice: Sauté steak, pork chop, or ground beef in a separate pan. Then dice and add to your rice.
- Pineapple Fried Rice: Add some fresh pineapple to your rice by chopping and stirring it in!
Fried rice topping ideas
Healthy fried rice is a very simple recipe. I love spicing it up with some toppings! Here are some tasty topping ideas:
- Sesame seeds
- Green onion slices
- Slivered almonds
- Crushed red pepper flakes
Frequently Asked Questions
Is this recipe vegetarian?
This fried rice recipe is 100% vegetarian since we only use eggs.
Can I add chicken or shrimp?
Yes, feel free to add 1 pound of cooked shrimp or one large chicken breast (cut up).
Can I add tofu?
Absolutely! Feel free to add crispy tofu or sauteed tofu.
Can I use fresh cauliflower rice?
Yes, you can use frozen or fresh cauliflower rice for this recipe. Both are great!
Can I use white rice?
You can swap the brown rice for white rice if needed.
How long does fried rice last?
Fried rice lasts up to 5 days in airtight containers in the fridge.
Is fried rice gluten-free?
Not all fried rice is gluten-free. Make sure to use tamari (gluten-free soy sauce) instead of regular soy sauce.
How to store and reheat leftovers:
Storing: Store leftovers in an airtight container in the refrigerator for up to 5 days.
Reheating: Easily reheat fried rice in the microwave for 45 – 90 seconds until warm.
If you loved this recipe, try these next!
- Shrimp Poke Bowl
- Asian Chicken Meatballs
- Air Fryer Teriyaki Salmon Bites
- Furikake Salmon Bowls
- Healthy Teriyaki Turkey Meatballs
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don’t forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
Best Healthy Fried Rice
- 4 large eggs
- 1 – 2 tbsp extra-virgin olive oil or butter
- 1 small white onion, diced
- 2 medium carrots, peeled and diced
- 1 red bell pepper, seeded and diced
- 3 – 4 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 2 cups frozen broccoli florets, thawed
- ½ cup frozen peas
- 12 oz cauliflower rice, frozen or fresh
- ½ tsp black pepper
- 2 cups cooked brown rice, I love Trader Joe's frozen brown rice
- 3 – 4 tbsp low-sodium soy sauce, or tamari if gluten-free
- 1 tsp toasted sesame oil
- 2 – 3 green onions, thinly sliced for garnish
- Sesame seeds, for garnish
- Crack the eggs into a small bowl and beat them together.
- Heat a large saute pan over medium-high heat with nonstick spray or drizzle of olive oil. Cook the whisked eggs for about 1 minute until scrambled, stirring occasionally. Transfer soft scrambled eggs to a separate plate.
- Clean and return the pan to the stovetop and add 1 – 2 tablespoons of butter or olive oil over medium. Once heated, add onions, carrots, and red bell pepper. Cook for 3 minutes until softened. Add the minced garlic and grated ginger and cook for an additional minute until fragrant.
- Add broccoli florets, peas, cauliflower rice, and black pepper. Cook for 2 – 3 minutes until heated through.
- Add in cooked brown rice, soy sauce, sesame oil, and scrambled eggs. Cook for 1-2 minutes to heat through. If there are large clumps of rice, break them apart with your spatula.
- Serve immediately with a sprinkle of sesame seeds and sliced green onions. Enjoy!
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