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Home » By Meal » Lunch & Dinner

Published: November 3, 2022

Best Healthy Fried Rice

5 from 9 votes
Jump to Recipe Pin Print
healthy fried rice
15 minute healthy fried rice
healthy fried rice

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.

healthy fried rice

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!
healthy fried rice in small serving bowls

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.

  1. 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.
  2. Olive Oil: To help saute the onion, carrot, and bell pepper.
  3. Onion: For sharpness and flavor. I love using white onion, but you can use yellow or red onion if needed.
  4. Carrots: For some crunch and vitamin A. Carrots are a great addition to this healthy fried rice.
  5. 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.
  6. 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.
  7. Frozen Vegetables: You need broccoli florets and peas. But feel free to use a frozen stir-fry mix instead.
  8. 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.
  9. 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.
  10. 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.
  11. 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
  • Tongs
  • Cutting Board & Knife
  • Mixing Bowl
  • Measuring Tools: 1/2 teaspoon, 1 teaspoon, 1 Tablespoon, and 1/4 cup.
all ingredients in healthy fried rice in small bowls

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:

Step 1:

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.

Step 2:

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.

sauting onions, bell pepper, and carrots

Step 3:

After that, add broccoli florets, peas, cauliflower rice, and black pepper. Cook for 2 – 3 minutes until heated through.

adding cauliflower rice, broccoli, and peas

Step 4:

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!

adding scrambled eggs to fried rice

What makes this fried rice recipe healthy?

  1. Lightened-up with a mix of cauliflower rice and brown rice
  2. Lower in sodium than traditional recipes
  3. High in protein (15 grams of protein per serving from the eggs)
  4. Gluten-free and dairy-free
  5. Packed with hidden vegetables like broccoli, peas, bell pepper, carrots, and onion
vegetarian gluten-free fried rice

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:

  1. 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.
  2. Turkey Fried Rice: Saute some lean ground turkey in a pan while making the healthy fried rice. Then add it to your rice!
  3. Tofu Fried Rice: Saute some tofu in a pan while making the healthy fried rice. Then add it to your rice!
  4. 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.
  5. Beef or Pork Fried Rice: Sauté steak, pork chop, or ground beef in a separate pan. Then dice and add to your rice.
  6. 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
  • Avocado
  • Kimchi
  • Seaweed
  • Slivered almonds
  • Crushed red pepper flakes
  • Lime
healthy fried rice in large saute pan

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.

fried rice with cauliflower rice, brown rice, and broccoli

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!

healthy fried rice

Best Healthy Fried Rice

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.
5 from 9 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 10 minutes mins
Total Time 15 minutes mins
Serving 4 servings

Ingredients
 

  • 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

Instructions

  • 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!

Notes

Soy-Sauce: You can use Tamari if gluten-free or coconut aminos.
Garlic Cloves: Fresh is best, but you can also use 1 – 1.5 teaspoons of garlic powder instead. You can also use 2 – 3 teaspoons of frozen minced ginger.
Fresh Ginger: Freshly grated ginger is best, but you can also use 1 teaspoon of ginger powder or 1 teaspoon of frozen minced ginger.
Cauliflower Rice: You can use frozen or fresh.
Rice: You can swap the brown rice for white, basmati, or sushi rice if needed.
Extra Protein: You can add cooked chicken, steak, pork, turkey, tofu, or shrimp.
Pineapple Fried Rice: Add some fresh pineapple to your rice by chopping and stirring it in!
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.

Nutrition

Calories: 317kcal | Carbohydrates: 43g | Protein: 15g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 186mg | Sodium: 570mg | Potassium: 860mg | Fiber: 8g | Sugar: 5g | Vitamin A: 6781IU | Vitamin C: 133mg | Calcium: 117mg | Iron: 3mg
Course Dinner, Lunch
Cuisine Asian
DID YOU MAKE THIS RECIPE?Please leave a comment and star rating on this post and tag @HealthfulBlondie on Instagram & hashtag it #healthfulblondie!

I only recommend products I absolutely love and use myself. In full disclosure, by purchasing a product I recommend, I may receive a small compensation. Thank you for supporting Healthful Blondie!

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Recipe Rating




Comments

  1. Jane says

    February 16, 2021 at 12:22 pm

    5 stars
    Best recipe ever!!! I love to combination for cauliflower rice and brown rice – awesome hack!

    Reply
  2. Amy K says

    February 19, 2021 at 2:42 pm

    5 stars
    I added shrimp to mine and it was fantastic. Will definitely be making again soon!

    Reply
    • Tati Chermayeff says

      February 19, 2021 at 4:08 pm

      Thanks, Amy! Thrilled to hear that you love this recipe! Your review is so kind.

      Reply
  3. Katie Merriam says

    March 03, 2021 at 3:22 pm

    5 stars
    I used microwave brown rice & quinoa and it still worked perfectly! So yummy! I want to make it again when I have more vegetables to put in it 🙂

    Reply
    • Tati Chermayeff says

      March 13, 2021 at 3:25 pm

      Awe love to hear it !!! So yummy and resourceful.

      Reply
  4. Ellie Noel says

    March 10, 2021 at 8:21 pm

    5 stars
    This really is the best veggie fried rice. Such a great hack to use half cauliflower rice and half brown rice. I didnt have fresh ginger, so I just ground ginger and it tasted amazing!

    Reply
    • Tati Chermayeff says

      March 13, 2021 at 3:29 pm

      Ellie, well this makes me so happy to hear!! I love this dinner too and great you were able to substitute the ginger for ground ginger!

      Reply
  5. Kate Massey says

    March 24, 2021 at 5:20 pm

    5 stars
    I have probably made this recipe 10 times by now. I make it on Sundays for meal prep and it is just AWESOME!! I didnt have soy sauce a few times and used coconut aminos and it worked out great too.

    Reply
    • Tati Chermayeff says

      March 28, 2021 at 6:11 pm

      Kate, thank you for sharing! I am just so so happy that you love this dinner recipe as much as I do! Love that you were able to substitute and make this recipe your own 🙂

      Reply
  6. Elizabeth M says

    June 23, 2021 at 8:42 pm

    5 stars
    Great recipe! Very easy to make especially if you dice your vegetables and cook the rice ahead of time. Will definitely be making again!

    Reply
  7. Christine Allen says

    November 04, 2022 at 12:58 pm

    5 stars
    THE BEST MEAL PREP! Thanks.

    Reply

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Tati, founder and creator of Healthful Blondie

I’m Tati, a foodie, recipe developer, and blogger based in Austin, Texas. I started Healthful Blondie in 2020 to celebrate life, health, and my passion for cooking and baking. If you are in search of “lightened-up,” healthier versions of classics, you are in the right spot! My recipes are easy to follow, simple, and super tasty.

More about me →

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