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5.0 from 30 votes

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.

Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4 servings
Calories: 317 kcal
Course: Lunch , Dinner
Cuisine: Asian

Ingredients

  • 4 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 green onions thinly sliced for garnish
  • sesame seeds for garnish

Instructions

    Cup of Yum
  1. Crack the eggs into a small bowl and beat them together.
  2. 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.
  3. 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.
  4. Add broccoli florets, peas, cauliflower rice, and black pepper. Cook for 2 - 3 minutes until heated through.
  5. 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.
  6. 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 Information

Calories 317kcal (16%) Carbohydrates 43g (14%) Protein 15g (30%) Fat 10g (15%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Cholesterol 186mg (62%) Sodium 570mg (24%) Potassium 860mg (25%) Fiber 8g (32%) Sugar 5g (10%) Vitamin A 6781IU (136%) Vitamin C 133mg (148%) Calcium 117mg (12%) Iron 3mg (17%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 317

% Daily Value*

Calories 317kcal 16%
Carbohydrates 43g 14%
Protein 15g 30%
Fat 10g 15%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Cholesterol 186mg 62%
Sodium 570mg 24%
Potassium 860mg 18%
Fiber 8g 32%
Sugar 5g 10%
Vitamin A 6781IU 136%
Vitamin C 133mg 148%
Calcium 117mg 12%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.