Healthy Fried Rice Recipes

Find healthy, delicious fried rice recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Shrimp Cauliflower Fried Rice

Rating: 4.5 stars 7
Cut down on carbs and amp up your veggie servings with our recipe for cauliflower fried rice with shrimp, broccoli, bell peppers and garlic. Everything is cooked in one wok or skillet, but in stages, so each element keeps its integrity in the finished dish. Resist the urge to stir the cauliflower rice right away. Letting it cook undisturbed for a few minutes allows it to brown and develop sweet, nutty flavors. This healthy dinner comes together in just 25 minutes, so it's perfect for busy weeknights. 

Easy Cauliflower Fried Rice

This vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don't like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.
By Hilary Meyer

Chicken Quinoa Fried Rice

Rating: 5 stars 6
Regular fried rice gets a protein boost when rice is swapped for quinoa in this healthy dinner recipe. Feel free to use any vegetables you have on hand—broccoli, green beans and mushrooms are all good options in this quinoa fried rice. Serve with hot sauce, if desired.
By Breana Killeen

Easy Chicken Fried Rice

Rating: 4.5 stars 4
Frozen mixed vegetables make this healthy chicken fried rice recipe quick, easy and economical. If you don't have leftover cooked rice, be sure to thoroughly cool your rice before adding it to the wok--if it's too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread it out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.
By EatingWell Test Kitchen

Sheet-Pan Shrimp Fried Rice

Rating: 4 stars 1
Classic shrimp fried rice gets amped-up flavor with sambal heat. The textures are pretty spot on with hits of crispy and tender rice and are the same as you'd get if you prepared it in a wok or skillet. This sheet-pan shrimp fried rice recipe is a great way to use leftover rice, but you could also use pre-cooked microwave rice so that it can be coming to room temperature while you chop the veggies.
By Cooking Light

Vegetable Fried Rice

Rating: 5 stars 19
Nothing could be easier than this light version of fried rice. We've used instant brown rice, but if you have leftover cold rice or can pick some up at a Chinese restaurant on the way home, use that instead and skip Step 1.
By EatingWell Test Kitchen

Pork & Kimchi Fried Rice

Rating: 5 stars 2
In this healthy fried rice recipe, zucchini, carrots and kimchi are tossed with Korean gochujang for a delicious one-bowl dinner. If you don't have leftover cooked rice on hand, be sure to thoroughly cool your rice before adding it to the wok--if it's too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Shrimp & Egg Fried Rice

This healthy egg, vegetable and shrimp fried rice comes together in about 30 minutes for a delicious dinner you can make any day of the week. Fried rice is traditionally made with leftover rice cooked a day ahead; this recipe simplifies the process by cooking the rice together with the rest of the meal.
By Grace Young

Broccoli Fried Rice

Rating: 3 stars 2
This easy stir-fry is a great healthy dinner for one. Make it your own by choosing between beef and chicken. Vegetarian? Skip the meat altogether, or sub in tofu.
By Erin Alderson

Shrimp Fried Rice

Rating: 4.5 stars 9
This healthy shrimp fried rice recipe is packed with vegetables and makes 4 generous servings, so you'll need to use a large skillet that is at least 12 inches wide. A large wok also works well. If you have cooked rice on hand, omit Step 1 and add 2 1/2 cups cooked rice to the pan in Step 5.
By David Bonom

Cantonese Chicken & Bok Choy Fried Rice

Rating: 4 stars 1
In this healthy fried rice recipe, chicken, bok choy and carrots are tossed with Cantonese oyster sauce for a delicious one-bowl dinner. If you don't have leftover cooked rice on hand, be sure to thoroughly cool your rice before adding it to the wok--if it's too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Spicy Kecap Manis Fried Rice

Kecap manis, an Indonesian sweetened soy sauce that's thick and syrupy, adds aromatic flavor to this fried rice. Look for it in Asian food markets.
By Pooja Makhijani
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Inspiration and Ideas

Gat Kimchi Bokkeum Bap (Mustard-Green Kimchi Fried Rice)
Cooling cooked rice is key here—it dries out the rice and firms it up so it doesn't stick together when it's fried, yielding fluffier results.
Farmers' Market Fried Rice
Rating: Unrated 5
This fried rice recipe features a fall mixture of sliced Brussels sprouts and parsnips, but feel free to use whatever is fresh and in season. This recipe works best in a wok-- a skillet is too small for the volume of food and requires more oil to prevent sticking. Always use cold cooked rice otherwise the fried rice will be gummy and sticky.
Thai Fried Rice

This Thai fried rice recipe is flavored with garlic, mushrooms and pork but feel free to use any vegetable, protein or rice you have on hand. If you have cooked rice already prepared, skip Step 1 and use 4 cups cold cooked rice in Step 3. Or for a vegetarian fried rice recipe, omit the pork and add more vegetables or tofu.