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Quick and Easy Healthy Veggie-Packed Fried Rice

Healthy Veggie-Packed Fried Rice is a quick, flavorful, and customizable one-pan meal perfect for busy weeknights. Packed with vibrant veggies, it’s a great way to reduce food waste while enjoying a delicious and healthy dish.

Why You’ll Love This Recipe

Healthy veggie fried rice is the ultimate versatile dish. Whether you’re a vegetarian, following a low-carb lifestyle, or just looking for a hearty meal that’s incredibly satisfying, this recipe checks all the boxes. Plus, it’s budget-friendly, endlessly customizable, and perfect for meal prep. Get ready to turn your leftover rice and veggies into a restaurant-quality meal—all from the comfort of your kitchen.

Ingredients for Healthy Veggie-Packed Fried Rice

Here’s what you’ll need to make this delicious fried rice. Feel free to mix and match based on what you have on hand or your flavor preferences:

Essential Ingredients:

  • 2 cups day-old cooked rice (for the best texture—more on this later!)
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon sesame oil (or neutral cooking oil like avocado oil)
  • 1 medium carrot, diced
  • 1/2 cup frozen peas, thawed
  • 1/2 cup broccoli florets, chopped small
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger (optional but adds great flavor)
  • 2 green onions, sliced (reserve some for garnish)
  • Salt and black pepper, to taste

Optional Add-Ins for Protein:

  • 2 large eggs, whisked
  • 1/2 cup cubed tofu, pan-fried
  • 1/2 cup cooked, shredded chicken or shrimp

Optional Customizations:

  • Swap white rice for brown rice or quinoa.
  • For a low-carb option, use cauliflower rice.
  • Enhance flavor with a drizzle of hoisin sauce, sriracha, or a splash of lime juice.

Step-by-Step Instructions

Step 1: Prepare Your Ingredients

Start by gathering your ingredients and prepping your vegetables. Dice the carrots, chop the broccoli, and mince the garlic. If you’re using eggs, protein, or tofu, cook these separately and set them aside.

Step 2: Heat the Pan

Heat a large skillet or wok over medium-high heat. Add the sesame oil and swirl to coat the pan evenly. Once hot, toss in the garlic, ginger, and white parts of the green onions. Sauté for 30 seconds until fragrant.

Step 3: Cook the Vegetables

Add the carrots, broccoli, and peas to the skillet. Stir-fry for 3–5 minutes until the vegetables are tender-crisp. You want them to retain some crunch for a better texture in the dish.

Step 4: Add the Rice

Push the veggies to one side of the pan and add the cooked rice. Spread it out to break up any clumps, then stir everything together. Cook for another 2 minutes, letting the rice warm through and soak up the flavors.

Step 5 (Optional): Add the Egg or Protein

If you’re adding eggs, push the rice and veggies to the side and pour the whisked eggs into the empty space. Scramble the eggs until fully cooked, then stir them into the rice mixture. For tofu, chicken, or shrimp, mix it in at this stage.

Step 6: Season and Serve

Drizzle the soy sauce over the rice and toss thoroughly to combine. Taste and adjust the seasoning with salt, pepper, or additional soy sauce if needed. Garnish with the reserved green onions and serve hot.

Pro Tips for Perfect Fried Rice

  • Use Day-Old Rice: This is the golden rule for amazing fried rice. Freshly cooked rice will be too moist and sticky, so using day-old rice gives you that perfect, slightly chewy texture.
  • High Heat is Key: Stir-fry dishes are all about quick cooking over high heat. Make sure your skillet or wok is hot enough to give your rice a nice charred flavor.
  • Customize the Seasoning: Love spice? Add a dash of sriracha or a sprinkle of red pepper flakes. Prefer something sweeter? Add a touch of hoisin or teriyaki sauce.
  • Don’t Overcrowd the Pan: Too many ingredients at once can lower the pan’s temperature, making your fried rice soggy. Cook in batches if needed.

Customization Ideas to Make it Your Own

One of the best things about healthy veggie fried rice is how flexible it is. Here are some ideas to inspire your next creation:

  • Swap the Veggies: Use bell peppers, zucchini, snap peas, mushrooms, or whatever you have on hand.
  • Go Low-Carb: Sub cauliflower rice for a lighter, lower-carb version without sacrificing flavor.
  • Add a Crunch: Top your fried rice with roasted peanuts, sesame seeds, or crispy shallots for extra texture.
  • International Twist: Swap soy sauce for coconut aminos or add curry powder for a unique flavor profile.

Why This Recipe Fits Your Healthy Eating Goals

This healthy veggie-packed fried rice is a balanced meal packed with fiber, vitamins, and lean protein. Plus, its quick and easy preparation means you’re more likely to stick to your healthy eating goals, even on your busiest days.

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Save This Recipe and Share the Love!

We hope this easy fried rice recipe becomes a staple in your home. It’s the perfect way to enjoy a wholesome, veggie-packed dinner that comes together in a flash. Don’t forget to pin, share, or
bookmark this recipe for your next meal plan. Leave a comment below if you tried it—what veggies or add-ins did you use?

Happy cooking, and enjoy the delicious simplicity of homemade fried rice! 🥢

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