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Food
Fried Brown Rice
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Fried Brown Rice is a healthy twist on classic fried rice with some extra hidden veggies to bulk it up. Just add your favorite protein to make it a meal!
Brown Fried Rice
I love fried rice, and when I make it at home, I usually make brown fried rice because I always keep frozen brown rice stocked in my freezer. Swapping white rice for brown adds fiber, vitamins, and minerals often lost in the milling process of white rice. Its nutty flavor and slightly chewy texture are delicious! This easy side dish is perfect for those nights when you want a takeout-style meal at home. Serve it with your favorite protein like Chicken and Broccoli, Beef and Broccoli or Orange Chicken.
Why This Fried Brown Rice Recipe Works
Fried rice is one of my favorite things to eat when I go out for Chinese food and one of the biggest reasons I could never give up carbs! For this healthy brown fried rice recipe, I added some riced cauliflower to bulk the portions, but you don’t even notice it!
- Fast: Fried rice is the meal I always turn to when I’m short on time. It cooks in less than 15 minutes!
- Customizable: It’s great for cleaning out the fridge. Use leftover rice and whatever veggies are about to go bad.
- Added Veggies! I included extra vegetables, and you can incorporate ingredients, such as scrambled eggs, tofu, chicken, shrimp, or edamame, for more protein.
- Dietary Restrictions: This brown fried rice is vegetarian, gluten-free (if made with tamari), Weight Watchers-friendly, and dairy-free.
If you make this vegetarian fried brown rice, I would love to see it. Tag me in your photos or videos on Instagram, TikTok, or Facebook!
What You’ll Need
Below is everything you need to make this simple fried rice. See the recipe card below for the exact measurements.
- Eggs are found in traditional fried rice and provide protein.
- Salt and Pepper season the eggs.
- Vegetable Oil to fry the rice
- Onions: Use a white or yellow onion and scallions for extra flavor.
- Aromatics: Minced garlic and freshly grated ginger
- Brown Rice: The secret to fried rice is to use day-old, cold rice so it fries better. Frozen brown rice also works well.
- Cauliflower Rice makes the servings larger and increases the fiber and vitamins without adding many calories.
- Frozen Peas and Carrots are easy veggies to include in fried rice that require no chopping!
- Sauce: Low-sodium soy sauce and toasted sesame oil improve the flavor.
How to Make Brown Fried Rice
This easy fried rice recipe cooks fast, perfect when you don’t have much time. Scroll to the recipe card below for the complete instructions.
- Eggs: Whisk the eggs in a small bowl and season with salt and pepper. Scramble them in a large nonstick wok or deep skillet over high heat, then remove them from the pan.
- Aromatics: Pour the oil into the hot skillet, and cook the onion and scallion whites for 30 seconds. Then add the garlic and ginger and cook for a minute.
- How to Fry Brown Rice: Stir in the rice, cauliflower, peas, and carrots. Spread the mixture evenly in the pan and cook without touching it for 3 minutes. Toss and cook it undisturbed for another 2 minutes.
- Finishing Touches: Pour in the soy sauce and oil. After a minute, stir in the eggs and scallion greens and cook for 30 seconds.
Variations
- Protein: Add chicken, pork, shrimp, or tofu.
- Allergic to eggs? Omit them.
- Vegetables: Use extra veggies, like bell peppers, broccoli, or edamame.
- Gluten-Free Fried Rice: Swap soy sauce for low-sodium tamari or coconut aminos (which is also soy-free and Whole30 approved).
- Rice: Substitute any long-grain rice, like Basmati or jasmine rice.
- Spiciness: Serve the vegetable fried rice with sriracha.
Serving Suggestions
For healthier versions of your favorite Chinese takeout dishes, below are some of my recommendations:
Storage
- Refrigerator: Brown fried rice with egg will last 4 days in an airtight container in the fridge.
- Freeze it in freezer-safe containers or bags for a couple of months.
- Reheat: Thaw it in the fridge and microwave it until warm.
More Fried Rice Recipes You’ll Love
Yield: 4 servings
Serving Size: 1 cup
- 2 large eggs, beaten
- kosher salt, and fresh pepper, to taste
- cooking spray
- 1/2 tablespoon vegetable oil
- 1/2 medium onion, diced
- 4 scallions, white parts minced, green parts cut 1/4-inch long
- 3 cloves garlic, minced
- 1 teaspoon fresh grated ginger
- 3 cups cooked brown rice, cold (from 1 cup dry)
- 1 cup frozen cauliflower rice, thawed
- 1/2 cup frozen peas and carrots, thawed
- 3 1/2 tablespoons low sodium soy sauce
- 1/2 tablespoon toasted sesame oil
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In a bowl, whisk the eggs and season with a pinch of salt and pepper.
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Heat a large non-stick wok or deep skillet over high heat. When hot spray with cooking spray, add the eggs and quickly scramble. When the eggs are cooked through, remove them from the pan and set aside.
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Let the wok get hot. Add the oil and cook the onion and scallion whites 30 seconds, add the garlic and ginger and cook 1 more minute until fragrant.
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Stir in the rice, cauliflower, peas and carrots and toss well, spread over the surface of the wok and cook undisturbed about 3 minutes. Toss and cook another 2 minutes, undisturbed.
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Pour in the soy sauce and sesame oil, stir and cook 1 minute, add the egg and scallions greens, cook 30 seconds, remove from heat and serve right away.
Last Step:
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Serving: 1 cup, Calories: 276 kcal, Carbohydrates: 44 g, Protein: 10 g, Fat: 7 g, Saturated Fat: 1.5 g, Cholesterol: 93 mg, Sodium: 630.5 mg, Fiber: 5 g, Sugar: 3.5 g
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