Healthy Egg Fried Rice

This healthy egg fried rice is my 15-minute weeknight fix. Half cauliflower rice, half brown rice, loaded with veggies, and scrambled eggs for 18 grams of protein. It tastes like takeout without the heavy oil, and I've made it more times than I can count.

5 from 10 votes

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Prep Time 5

Cook Time 10

Total Time 15

Serving servings

Ingredients

6 large eggs
1 - 2 tablespoon 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 teaspoon fresh ginger, grated
2 cups frozen broccoli florets, thawed
½ cup frozen peas
12 oz cauliflower rice, frozen or fresh
½ teaspoon black pepper
2 cups cooked brown rice, I love Trader Joe's frozen brown rice
3 - 4 tablespoon low-sodium soy sauce, or tamari if gluten-free
1 teaspoon toasted sesame oil
2 - 3 stalks green onions, thinly sliced for garnish
Sesame seeds, for garnish

Instructions

Beat the eggs: Crack the eggs into a small bowl and beat them together.
Scramble: Heat a large sauté pan over medium-high heat with nonstick spray or a drizzle of olive oil. Cook the whisked eggs for about 1 minute until scrambled, stirring occasionally. Transfer the soft scrambled eggs to a separate plate.
Sauté the aromatics: Clean and return the pan to the stovetop and add 1 to 2 tablespoons of butter or olive oil over medium heat. Once heated, add the onion, carrots, and red bell pepper. Cook for 3 minutes until softened. Add the minced garlic and grated ginger and cook 1 minute more until fragrant.
Add the veggies and rice: Add the broccoli florets, peas, cauliflower rice, brown rice, soy sauce, sesame oil, and black pepper. Cook for 2 to 3 minutes until heated through, breaking up any large clumps of rice with your spatula.
Add the eggs: Stir the scrambled eggs back into the pan and toss to combine. Cook 1 to 2 minutes until everything is warm.
Serve: Serve immediately with a sprinkle of sesame seeds and sliced green onions. Enjoy!

Notes

Soy sauce: Use tamari if gluten-free, or coconut aminos.

Garlic: Fresh is best, but you can use 1 to 1.5 teaspoons of garlic powder instead.

Ginger: Freshly grated is best, but you can use 1 teaspoon of ginger powder or 1 teaspoon of frozen minced ginger.

Cauliflower rice: Use frozen or fresh.

Rice: Swap the brown rice for white, basmati, or sushi rice if needed.

Extra protein: Add cooked chicken, steak, pork, turkey, tofu, or shrimp.

Storing: Store leftovers in an airtight container in the fridge for up to 5 days.

Reheating: Reheat in the microwave for 45 to 90 seconds until warm.

Nutrition

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!