This Healthy Fried Rice recipe is the ultimate easy weeknight dinner – it’s delicious and packed with nutrition! This is also a perfect high-protein meal. And the perfect high-fiber meal. Better yet, it takes less than 10 minutes to cook.
I love fried rice, but the typical takeout is loaded with sodium and unhealthy oils. That’s when I turn to this high-protein, fiber-rich dish for a healthy alternative.Â
Whether you need a Daniel Fast recipe, a gluten-free lunch, or just a quick meal after work, this dish is sure to be a family favorite!
So get your wok and stovetop ready!
Why This Is the Best Healthy Fried Rice Recipe
Many fried rice recipes are loaded with salt, refined carbs, and hydrogenated oil. This recipe swaps those out without sacrificing flavor. Here is why it’s a staple in my kitchen:
- High Fiber: We use brown rice and loads of veggies to keep your stomach full and support digestion.
- High Protein: With the combination of whole brown rice and eggs, this makes a meal of 16 grams of protein, which can be added to a side of chicken for even more.
- Gluten-Free & Allergy Friendly: No wheat, no soy sauce (this recipe uses liquid aminos), and it is easily adaptable.
- Daniel Fast Compliant: Simply omit the egg, and it is perfect for your fast.
- Complete Meal: With protein from the eggs and nutrients from the veggies, it’s a wonderfully balanced meal.
Is Rice Healthy?
Before we start cooking, let’s talk a bit about rice. Many people think it is an unhealthy addition to their meals, but it actually isn’t! While modern refined white rice is stripped of its God-given nutrients, brown rice is a nutritional powerhouse.
Throughout history, we have seen people all over the world use rice in many ways. Rice is a staple throughout Asia, and you’re likely to find a majority of rice dishes there instead of wheat-based meals.Â
Rice is a great gluten-free alternative to wheat products. Rice (and this fried rice recipe) is perfect for those dealing with wheat allergies.
Fiber and Minerals in Fried Rice
When you choose brown rice over white rice, you get an amazing amount of fiber because it is a whole grain. The minerals manganese and selenium, which support your metabolism and immune system among other things, are very prevalent in brown rice.
Other minerals rice has a high amount of include iron and calcium. It has vitamins such as riboflavin, thiamine, niacin, and vitamin D.
With the high fiber content in brown rice, you will stay full longer, and your body will have more fuel to sustain it between meals. Combine it with vegetables, and you’ve got a fiber-rich meal that helps curb your appetite and prevents you from sugar cravings or eating unhealthy snacks.
Gut-Healthy Fried Rice
The minerals in brown rice help support your metabolism as well, so not only does it help you go longer between meals, it also helps you to digest the nutrients within the meal.
When we make fried rice, we cool the cooked rice, which increases resistant starch. Resistant Starch means that the starches within the cooked rice take longer to break down within our digestive system. This is superb for our gut!
Your microbiome loves variety. To receive the best gut benefits, alternate what types of rice you eat – my favorites are brown rice, black rice, and wild rice.
Rice Helps with Disease Prevention
Did you know that rice can actually help in controlling some diseases? Brown rice, for instance, contains neurotransmitters – and a lot of them – that are beneficial in the prevention of Alzheimer’s Disease. It supports brain and nerve health, protecting you from the occurrence of this degenerative disease.
Another thing about rice that makes it powerful in controlling certain diseases is its antioxidant component. Rice is abundant in antioxidants that keep your heart strong and healthy. It reduces your risk of acquiring heart disease, cardiovascular ailments, and stroke.
It’s also worth noting that rice husk is a good diuretic. This makes it beneficial for the prevention and cure of dysentery, diarrhea, and similar medical conditions.
Rice Provides Energy
Feeling a little low on energy? You need a boost from rice! Rice contains carbohydrates, which give your body fuel to carry on throughout the day.
One way it does this is that rice contains long chains of abundant complex carbohydrates. These complex carbohydrates take a longer time to break down and be released in your body. With the gradual and slow release of carbohydrates in rice, this allows you to receive a good amount of energy consistently.
So when you get tired in the afternoon and need to push through the rest of the day, pull out that leftover fried rice and enjoy!
For people with diabetes, rice is a preferable choice as it is a complex carbohydrate source instead of simple carbohydrates (such as in sweets, sodas, pastries). Your blood sugar levels remain well-regulated, and it prevents the spike and dip of insulin levels in the body.
Enjoy my YouTube video on 7 Reasons You Need to Eat Healthy Rice for more information!Â
Ingredients for Vegetable Fried Rice
Most of these ingredients can be substituted based on what you have in the pantry or fridge, and they can be fresh or frozen!
- 1 Cup Cooked Brown Rice (Jasmine rice, Basmati rice, or substitute cauliflower rice)
- 2 Eggs (omit while on Daniel Fast)
- 2 Tsp Organic Oil (options: coconut oil, olive oil, avocado oil)
- 6 oz Asparagus (cut into 1-in pieces)
- 1 Red Bell Pepper (thinly sliced into 1-in pieces)
- 2 Scallions (1-in pieces) (alternatives: green onions)
- 1 Clove Garlic (minced)
- 1 Tbsp Fresh Ginger (minced)
- 4 Tsp Bragg’s Liquid Aminos
- 2 Tbsp Rice Vinegar
- 1 Tsp Toasted Sesame Oil (other options for a different flavor: olive oil)
- Hot Red Pepper Sauce (optional)
Quick Tips For a 10-Minute Recipe
Everyone wants a quick meal when they get home from work, with as little fuss as possible. Here are two tips to use with this fried rice recipe to make your job of cooking that much easier.
- Use leftover rice. As previously mentioned, cooling cooked rice makes it gut-healthy, and it fries even better than freshly cooked rice. Or, pull out some frozen rice from the freezer.
- Use a bag of frozen mixed vegetables. Whatever you have in the freezer works and makes it that much easier for you to pull out your ingredients and make some vegetable fried rice!
Step-by-Step Instructions for a Quick-Fix Meal
The first thing you want to do when making this 10-minute recipe is to get out all of your ingredients and make sure they are prepped.
After you have gathered your ingredients, get out your nonstick wok or skillet and put it on the stovetop, coating it with cooking spray. Turn it on medium heat.
Once your pan has heated, pour in both of your eggs and stir gently until they have just firmed up. This should take 30 seconds to 1 minute. Set the eggs aside in a small bowl.
Then, choose whichever organic oil you prefer – coconut oil or avocado oil are recommended – and add to a pan over medium-high heat. Add your asparagus and stir-fry for about 2 minutes.
Once your asparagus is getting tender, you’ll add in the pepper, scallions or green onions, garlic, and ginger. Stir the veggies until they are all just tender, about 2 minutes.
Then, to make this the best vegetable fried rice, pull out your rice that has been chilling overnight in the refrigerator. This enhances the texture of your fried rice because it ensures your meal won’t get mushy. And it’s a great way to get rid of the leftover rice in the fridge!
Add the rice to the same pan, as well as the liquid aminos and vinegar, cooking until the liquid is absorbed. This will take 30 seconds to 1 minute.
Last, fold in the cooked eggs, then remove the pan from the heat. Stir in your sesame oil and hot sauce for extra flavor.
Then my favorite part – once it’s cooled a bit, serve and enjoy this satisfying meal! My family could easily eat the entire dish, but it’s always nice to double up and have some leftovers to enjoy tomorrow!
Daniel Fast Fried Rice Variations
If you are taking part in the Daniel Fast, not to worry! You can easily amend this recipe to fit its restrictions.
The first thing necessary to do for a Daniel-Fast and vegan-friendly fried rice is to remove the eggs. This removes the animal products from the meal. You’ll also need to use brown rice rather than white, as white rice is considered a refined grain.
By substituting the eggs with additional vegetables, you can nourish your body with even more nutrients while honoring the principles of the Daniel Fast.
Want an option without rice at all? Try this 8-Minute Vegetable Rice Recipe, where the base is a vegetable mixture rather than rice.
Other Fried Rice Recipe Customizations
Want to add some crunch to your fried rice? Throw in some water chestnuts or baby corn.
For extra greens in your healthy fried rice, add kale or spinach. This is great for the Daniel Fast!
If you’re omitting the eggs for a Daniel Fast, other dietary restrictions, or if you just want extra protein, add beans.
Healthy Fried Rice
Ingredients
- 1 cup Cooked Brown Rice Chilled in fridge overnight
- 2 Eggs Lightly beaten (omit while on Daniel Fast)
- 2 teaspoons Organic Oil Coconut, Olive, Avocado
- 6 ounces Asparagus Trimmed and Cut into 1-inch Pieces (about 1/2bunch)
- 1 medium Red Bell Pepper Thinly Sliced into 1-inch Pieces
- 4 Scallions Cut into 1-inch Pieces (sub. Green Onions)
- 1 clove Garlic minced
- 1 tablespoon Fresh Ginger minced
- 4 teaspoons Bragg’s Liquid Aminos
- 2 tablespoons Rice Vinegar
- 1 teaspoon Toasted Sesame Oil
- Hot Red Pepper Sauce to taste
Instructions
- Coat a large nonstick wok or skillet with cooking spray and turn on medium heat.
- Pour in eggs and cook, stirring gently, until just set, 30 seconds to 1 minute. Transfer to a small bowl.
- Heat oil in the pan over medium-high; add asparagus and cook, stirring, for 2 minutes.
- Add bell pepper, scallions, garlic and ginger; cook, stirring, until the vegetables are just tender, about 2 minutes.
- Add the cooked rice, liquid aminos and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute.
- Fold in the cooked eggs. Remove from the heat; stir in sesame oil and hot sauce.
Nutrition
Tasty and Healthy Fried Rice for Your Optimum Health
With all these different options, there is a way to make healthy fried rice for everyone!
There are so many amazing benefits of rice and reasons you should eat this healthy fried rice for dinner tonight. Such a flavorful, simple, and healthy dish is sure to make it among your favorite recipes.
And the fact that you can enjoy eating rice along with your favorite vegetables and other foods… This makes it absolutely beneficial. Achieve your good health by making smarter choices with your food. Eat more rice today!
Frequently Asked Questions
Can I Use White Rice Instead of Brown Rice?
I do not recommend eating white rice. In the processing of white rice, they strip away the bran and the germ. This means you no longer have the nutritional value that God put in the rice, and you are just left with sticky starch.Â
How Do I Keep Fried Rice From Getting Mushy?
One of the best ways to do this is by using leftover refrigerated fried rice in the recipe. The grains will be slightly drier and will no longer stick together, keeping this delicious dish at the perfect consistency.Â
