If you’re craving a dish that’s bursting with color, flavor, and wholesome ingredients, you’re going to love this Healthy Fried Rice Recipe. It takes the comfort of classic fried rice but elevates it with nutrient-rich veggies, lean chicken, and smart seasoning choices that taste amazing without the guilt. Whether you’re a weeknight warrior or a meal prep enthusiast, this recipe offers a delicious way to enjoy one of the most beloved dishes in a healthier, more balanced way.
Ingredients You’ll Need
The magic behind this Healthy Fried Rice Recipe comes down to simple, fresh ingredients that each play a key role in creating a satisfying balance of flavors and textures. From tender chicken to fresh veggies and seasonings that add depth, these are essentials that everyone can appreciate.
- 1 tablespoon olive oil: A heart-healthy fat that helps cook the chicken and veggies perfectly while adding subtle richness.
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes: Provides lean protein for a filling and nourishing meal.
- 1 cup onion, finely chopped: Adds a natural sweetness and aromatic base to the dish.
- 1 tablespoon garlic, finely minced: Infuses the rice with savory warmth that excites your taste buds.
- 1 cup red bell pepper, diced: Offers vibrant color and a hint of sweetness that brightens the dish.
- 1 cup carrots, peeled then finely chopped: Adds a bit of natural crunch and a lovely orange hue.
- 2 eggs: Bring richness and a homey texture that’s key to traditional fried rice.
- 1/4 teaspoon pepper: For a gentle kick that balances the savory elements.
- 1/4 teaspoon ground ginger: Introduces subtle warmth and a fragrance that pairs beautifully with the chicken.
- 1/4 teaspoon red pepper flakes (optional): A sprinkle for those who like a bit of heat, feel free to skip to keep it mild.
- 1 tablespoon toasted sesame oil: Adds a nutty, toasty finish that makes the dish uniquely crave-worthy.
- 1/2 cup coconut aminos: A soy sauce alternative that’s lower in sodium and packed with umami flavor.
- 1 cup frozen green peas, thawed: Bright green bursts of sweetness and satisfying texture.
- 2 cups cooked white or brown rice: The heart of the dish—fluffy, tender, and ready to soak up all those amazing flavors.
How to Make Healthy Fried Rice Recipe
Step 1: Cook the Rice
Start by cooking your rice according to the package instructions, whether you choose white or brown rice. The key is to have fluffy rice that’s not sticky so it fries up nicely in the pan. If possible, cooking it a little ahead of time and letting it cool can make the frying process easier and the texture better.
Step 2: Sauté the Chicken
Heat half a tablespoon of olive oil in a large pan over medium heat. Add the cubed chicken and cook for about 15 to 20 minutes until edges brown beautifully and the chicken is cooked through. This step infuses the rice with protein-packed goodness and savory flavor, so don’t rush it! Remove the chicken and set it aside for now.
Step 3: Cook the Vegetables
In the same pan, add the remaining half tablespoon of olive oil to maintain all those lovely flavors. Start by sautéing the onions and garlic for 5 minutes until they soften and release their aromatic sweetness. Then stir in the red bell peppers and carrots, cooking for another 5 minutes. These fresh, colorful vegetables bring vibrant texture and a natural sweetness that balances the dish perfectly.
Step 4: Scramble the Eggs
Push the vegetables to one side of the pan and pour the whisked eggs into the empty side. Scramble them gently, cooking for about 1 to 2 minutes until just set. As the eggs cook, they add a creamy texture and that classic fried rice element we all love. Once done, mix the eggs into the vegetable medley until evenly combined.
Step 5: Combine and Finish the Dish
Now for the fun part: add the pepper, ground ginger, and red pepper flakes if you’re using them. Toss in the toasted sesame oil and coconut aminos to create an irresistible savory sauce that brightens everything up. Stir in the thawed peas, cooked rice, and cooked chicken. Warm everything together over low heat, stirring until all ingredients are evenly combined and heated through. This final step brings all the flavors together in perfect harmony.
How to Serve Healthy Fried Rice Recipe
Garnishes
Simple garnishes like toasted sesame seeds or chopped scallions add a fresh crunch and visual appeal. They also enhance the aromatic quality of the dish, making every bite even more delightful. Feel free to sprinkle some cilantro or chopped peanuts for added dimension.
Side Dishes
This Healthy Fried Rice Recipe stands well on its own but pairs beautifully with a light side like steamed broccoli, a cucumber salad, or even some quick pickled vegetables to provide a crisp counterbalance. If you want to add more protein variety, try serving it alongside grilled shrimp or tofu.
Creative Ways to Present
For an elegant twist, serve the fried rice in individual lettuce cups or hollowed-out bell peppers. These presentations not only please the eye but also add an extra layer of freshness and crunch, making your meal feel restaurant-quality at home.
Make Ahead and Storage
Storing Leftovers
After your meal, store any leftovers in an airtight container in the refrigerator. This Healthy Fried Rice Recipe keeps wonderfully for 3 to 4 days, making it a fantastic choice for weekday lunches or quick dinners when time is short.
Freezing
If you want to keep it longer, portion the fried rice into freezer-safe containers and freeze for up to 2 months. Just be aware that the texture of the vegetables might soften slightly after freezing, but the flavor stays delicious.
Reheating
Reheat leftovers in a skillet over medium heat, adding a splash of water or broth to bring moisture back to the rice. Stir frequently until heated through for the best texture, or use a microwave with a covered dish to avoid drying it out.
FAQs
Can I use brown rice instead of white rice for this recipe?
Absolutely! Brown rice works wonderfully in this Healthy Fried Rice Recipe and adds extra fiber and nutrients, making the dish even more wholesome.
Is there a vegetarian version of this recipe?
Yes! Simply omit the chicken and add tofu or extra vegetables like mushrooms, snap peas, or baby corn to keep it hearty and flavorful.
Can this recipe be made gluten-free?
Definitely. By using coconut aminos instead of soy sauce and confirming your other seasonings are gluten-free, you can enjoy a tasty gluten-free version of this Healthy Fried Rice Recipe.
What’s the best type of oil to use for frying the rice?
Olive oil and toasted sesame oil work beautifully here, not only for health benefits but also to contribute delicious flavor and texture in this recipe.
How can I make this recipe spicier?
Feel free to increase the red pepper flakes or add a splash of sriracha or chili garlic sauce when combining the ingredients for an extra spicy kick.
Final Thoughts
This Healthy Fried Rice Recipe is one you’ll want to keep in your regular rotation. It’s bright, balanced, and comforting all at once, perfect for anyone who loves a bowl full of flavor that fuels you well. Give it a try—you might just find your new favorite go-to meal!
Print
Healthy Fried Rice Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian-inspired
- Diet: Low Fat
Description
This Healthy Fried Rice recipe features tender chicken, fresh vegetables, and perfectly scrambled eggs all combined in a savory, low-sodium coconut aminos sauce. It’s a nutritious and satisfying dish, made with wholesome ingredients and cooked using a simple stovetop method, perfect for a quick family meal.
Ingredients
Protein
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 2 eggs
Vegetables
- 1 cup onion, finely chopped (1 medium onion)
- 1 tablespoon garlic, finely minced
- 1 cup red bell pepper, diced in small squares (1 large pepper)
- 1 cup carrots, peeled then finely chopped
- 1 cup frozen green peas, thawed
Oils & Sauces
- 1 tablespoon olive oil
- 1 tablespoon toasted sesame oil
- 1/2 cup coconut aminos
Spices & Seasonings
- 1/4 teaspoon pepper
- 1/4 teaspoon ground ginger
- 1/4 teaspoon red pepper flakes (optional – omit if preferred less spice)
Carbohydrates
- 2 cups cooked white or brown rice (about 2/3 cup dry brown rice)
Instructions
- Cook Rice: Begin by cooking the rice according to the package instructions. The cooking time for rice will vary based on the type used—white or brown rice—and your preferred cooking method. Once cooked, set the rice aside for later use.
- Cook Chicken: Heat 1/2 tablespoon of olive oil in a pan over medium heat. Add the cubed chicken breasts and sauté for 15-20 minutes, stirring occasionally, until the chicken is browned on the edges and cooked through. Remove the chicken from the pan and set aside.
- Sauté Vegetables: In the same pan, add the remaining 1/2 tablespoon of olive oil. Heat it, then add the finely chopped onions and minced garlic. Cook for about 5 minutes until fragrant and translucent. Next, add the diced red bell peppers and chopped carrots, and sauté for another 5 minutes until the vegetables begin to soften.
- Scramble Eggs: Push the sautéed vegetable mixture to one side of the pan. In a small bowl, whisk the eggs until well combined. Pour the eggs into the empty side of the pan and scramble them gently. Once cooked through, about 1-2 minutes, mix the eggs together with the vegetable mixture.
- Combine and Serve: Lower the heat and add the pepper, ground ginger, and red pepper flakes if using. Pour in the toasted sesame oil and coconut aminos, then add the thawed green peas, cooked rice, and cooked chicken back into the pan. Stir everything together over low heat until well combined and heated through. Serve immediately, optionally garnished with sesame seeds or chopped scallions for extra flavor and texture.
Notes
- You can substitute chicken with tofu or shrimp for different protein options.
- For a lower-carb version, use cauliflower rice instead of white or brown rice.
- If you prefer more spice, increase the amount of red pepper flakes to your taste.
- Leftover fried rice can be stored in an airtight container in the refrigerator for up to 3 days.
- To make this dish gluten-free, ensure that the coconut aminos you use are certified gluten-free.
