Healthy Fried Rice with Egg
We all love fried rice, but what if you could enjoy it in a healthier way packed with extra vegetables and whole grains? This healthy fried rice recipe uses brown rice, sesame oil, fresh vegetables, and strips of egg omelette to create a nourishing version of the takeaway classic.
With a health score of 9.2, this vegetarian fried rice delivers protein, fibre, and vibrant colours from five types of vegetables. It’s a quick and budget-friendly dinner that can be on the table in just 20 minutes — especially if you keep pre-cooked brown rice in the freezer.
For more wholesome meal inspiration, check out our collection of healthy rice recipes and pair this dish with sides like vegetarian dumplings or pumpkin schnitzel for a complete dinner.
Why we love this recipe
Uses brown rice for triple the fibre of white rice
Packed with five vegetables (carrot, broccoli, snow peas, gai lan, capsicum)
A vegetarian-friendly version of fried rice
Quick and easy to make ahead with frozen rice
Ingredients (11)
2 tsp sesame oil
2 eggs, lightly whisked
1 large carrot, cut into matchsticks
4 green shallots, thinly sliced, plus extra to serve
1 head (about 300g) broccoli, stalks thinly sliced, florets chopped
150g snow peas, cut into thirds
1 bunch gai lan (Chinese broccoli), cut into 3cm pieces
1 large red capsicum, deseeded, finely chopped
405g (3 cups) cooked brown rice
2 tbsp salt-reduced soy sauce
1 tbsp mirin
Method
Step 1
Lightly spray a large wok with oil. Heat over medium heat. Add half the egg and cook for 30 seconds. Swirl to coat the base and cook for another 30 seconds. Transfer to a board. Repeat with remaining egg. Roll omelette and slice thinly.
Step 2
Increase heat to high. Add sesame oil, carrot, and shallot. Stir-fry 1 minute. Add broccoli, snow peas, gai lan, and capsicum. Stir-fry 2 minutes until crisp-tender. Add rice, soy sauce, and mirin. Stir-fry until heated through. Stir in half the omelette.
Step 3
Divide among bowls. Top with remaining omelette and extra shallot. Serve hot.
Recipe Notes
Sesame oil: Use pure sesame oil (not toasted) for stir-frying.
Brown rice prep: Cook a batch ahead and freeze for quick weeknight meals. Learn more about how to cook brown rice properly.
Cooking tip: A seasoned wok works best, but a non-stick frying pan with high sides will also work.
Nutrition per serving
Energy: 1067 kj (255 cal)
Protein: 9.7g
Total Fat: 6.2g
Saturated: 1.3g
Carbohydrate: 41.1g
Sugars: 7.7g
Sodium: 412.8mg
Cholesterol: 0.1g
