Healthy Egg Fried Rice

Healthy Egg Fried Rice

Fried rice is the quinessential take-out food. Unfortunately, this popular take-out meal is also laden with unnecessary fat and calories.

With this homemade, healthy egg fried rice you can enjoy the flavours of take-out from your favourite Chinese restaurant and feel good about serving it to your family at the same time.

Healthy Egg Fried Rice

This healthy egg fried rice combines many of the flavours of traditional fried rice-sesame, soy sauce, garlic, and ginger, but is without a doubt lighter and healthier than restaurant-style fried rice. The addition of mixed vegetables lends freshness (and exudes healthiness) while staying true to the flavour profile of fried rice.

The pungent garlic and ginger, combined with the salty soy sauce and nutty sesame oil combine perfectly with the creamy eggs and fresh veggies…and the starchy rice soaks up all those delicious flavours.


For a quicker meal prep, I usually prepare the rice the evening before (simply boil until al dente) then store in the fridge overnight. While this ‘extra’ step might sound tedious, it will in fact same you time the evening you prepare this meal since the remaining ingredients only take about 10 minutes to prepare.


Healthy Egg Fried Rice

: Serves 4-6
: 12-15 min

Fried rice is the quinessential take-out food. Unfortunately, this popular take-out meal is also laden with unnecessary fat and calories. With this homemade, healthy egg fried rice you can enjoy the flavours of take-out from your favourite Chinese restaurant and feel good about serving it to your family at the same time. This healthy egg […]


Healthy Egg Fried Rice
    4 cups precooked sushi or basmati rice
  • 3 medium organic eggs
  • 1 tsp. pureed ginger
  • 2 garlic cloves, halved or minced
  • 1 tbs. peanut oil
  • 1 tbs. sesame oil
  • 1 1/2 cups mixed frozen veggies, thawed 
  • 1/2 cup water or organic vegetable broth
  • soy sauce, quantity as desired
  • salt and pepper to taste
  • 2 scallions, finely minced
  • Chopped cashews or peanuts for garnish (optional)

Heat the peanut oil and sesame oil in a large frying pan on medium heat for about 2 minutes. Add the garlic and saute for another 2 minutes then add the vegetables, ginger and water or vegetable broth. Continue to cook on medium heat (covered) for 8-10 minutes or until the vegetables are fork tender. If necessary, add more water, 1/4 cup at a time, until the veggies are cooked.


Add the precooked rice to the frying pan and stir to combine all the ingredients. Once coated, move the rice over to one side of the pan then crack the eggs directly into the opposite side of the pan. With this method you can save time (and dirty pans!) by scrambling the eggs directly into the pan.


Cook the eggs for 2-3 minutes or until lightly scrambled then add the soy sauce (1-2 tbs. at a time) and stir to combine all the ingredients. Continue to cook for another 1-2 minutes to combine all the flavours then add salt and pepper before removing from the heat and serving.


Garnish with more soy sauce, chopped cashews or peanuts, and a sprinkle of freshly chopped scallions.


32 thoughts on “Healthy Egg Fried Rice”

  • Great recipe, I love fried rice and am all for a healthy version of it. I’m going to make this next week.

  • I love fried rice and have many wonderful childhood memories of! Yours like deliciously healthy and wish I could try some today!

  • CourtneyLynne 9 years ago

    Omg! This fried rice looks absolutely amazing!!!! I love anything Asian. I will definitely be pinning this.

  • This looks amazing and I definitely want some right now. My son’s favorite food in the whole world is fried rice so I know he would love it too.

  • Penny Struebig 9 years ago

    We love fried rice and, frankly, I’ve been too nervous to try to make it. This recipes sounds like something I could easily do. Pinning!

  • Oh I am definitely going to pin this! I used to make egg fried rice all of the time, some how it fell of my radar. Thank you for sharing this!

  • Nicole E. 9 years ago

    That looks like a really savory rice recipe with loads of interesting flavor combinations! Great healthy dinner idea!

  • Shirley Wood 9 years ago

    That looks and sounds delicious! My husband makes a mean Fried Rice dish. Your recipe sounds yummy. I’ll have to show it to him. Pinning for later.

  • Michele 9 years ago

    This does sound delicious and a whole lot healthier then going to a take out and bringing it home!

  • WendyK 9 years ago

    Just had fried rice from a restaurant last night. Love the stuff but I know I can’t have it to often. To be able to make it at home and healthier is wonderful! Will be trying this recipe.

  • Jennifer Juro 9 years ago

    I need to try making fried rice at home more often!!! This sounds so easy to make up at home.

  • Your recipe looks great and I’m gong to print it out because I love friend rice but mine never seems to come out looking as good as yours. Thanks for sharing it.

  • Megan Elford 9 years ago

    My family would love this recipe! I never even though to make it at home, but I bet this is ten times healthier than our takeout place 😉

  • We make fried rice as a side dish all the time! I actually think it tastes better homemade sometimes, just because it’s lighter. My fiance actually makes an authentic Asian fried rice and I was amazed at how much different it tastes than the normal fried rice I was used to. They use a dried sausage in it that has a very intriguing taste, almost sweet. I think I still prefer the mock recipe instead 😉

    • Although I don’t eat meat, the added sausage sounds intriguing…I’m sure it’s delicious! I’m not much of a take-out fan but whenever I’ve had fried rice, I’ve always found it to be too heavy and oily!

  • Robin Rue 9 years ago

    I love fried rice. I think this is an awesome healthy alternative to what we usually get for takeout.

  • I love fried rice! And you are right, who doesn’t? I am always excited, when we have leftover rice sitting in the fridge, because I can mix up some kimchi fried rice or vegetarian fried rice next day for lunch.
    One time I was waiting for my takeout fried rice and saw how the chef added cups of oil and soy sauce in his wok. Since then, I stop ordering fried rice at restaurants, because it’s such a simple dish to make at home and healthier too.

  • Monica 10 years ago

    I saw this photo on instagram and came here looking for this recipe. This I can do! right? I’m going to print it..kiddos would LOVE! Can’t wait for that cookbook. xx

    • Lisa @bitesforbabies 10 years ago

      Of course you can! Seriously, I shouldn’t even call it a “recipe!”

  • Love how simple this is. My kids would love it 🙂

    • Lisa @bitesforbabies 10 years ago

      It really is…you just need the ingredients on hand! I find it really makes a difference (in regards to stress levels!) to prepare the rice beforehand rather than having two burners going at once…and two kids running around the house to deal with! Would love to hear some feedback if you try the recipe 😉

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