clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Healthy Fried Rice for Weight Loss

  • Author: Siri of Fat Rainbow
  • Prep Time: 5 min
  • Cook Time: 15 min
  • Total Time: 20 minutes
  • Yield: 2 1x
  • Diet: Vegetarian


Healthy fried rice loaded with plenty of vegetable ideal for any meal of the day. Simple to make and super filling, ideal for lunch box too.


  1. 1 Cup cooked cold White or Brown rice
  2. 2 Eggs
  3. 2 cloves of garlic finely chopped
  4. 1/2 Cup finely chopped Cabbage
  5. 1 Carrot finely chopped
  6. 5 Mushrooms sliced
  7. 1/4 cup frozen green peas
  8. few florets of finely cut broccoli(optional)
  9. 23 spring onions chopped.
  10. 1.5 teaspoons sesame oil or vegetable oil(divided)
  11. 1 teaspoon crushed black pepper
  12. 1/2 teaspoon red chilli flakes(optional)
  13. Salt to taste
  14. 2 teaspoons low sodium soy sauce


  1. Heat 1/2 teaspoon of oil in a non-stick pan and crack open the eggs, allow to sit for a minute and using a wooden spatula start breaking them into small pieces. Fry well and keep them aside.
  2. Heat another teaspoon of oil, add in garlic and fry for few seconds, then add all the chopped vegetables and season with little salt and half of the crushed pepper.
  3. In high flame, allow the vegetables to get fried for a minute until they turn a bit soft but still remain crunchy.
  4. Reduce the flame to medium, Add in the rice, scrambled eggs and mix well. Increase the flame to high and fry the mixed rice for 1 minute making sure all of the rice is touching the surface of the pan.
  5. Now make a small well in the middle and pour in the soy sauce and remaining pepper powder and adjust any salt too. Mix the rice well and continue to fry for another 2 minutes on medium to the high flame by adjusting in between.
  6. Add red chilli flakes if using and garnish with spring onions before switching off the flame.
  7. Serve piping hot with little ketchup if preferred or eat as it is.


  • Long grain or basmati or short-grain – my vote is to use short grain rice as basmati tends to break into pieces and also too tender to fry on high temperatures.(I ave used basmati in the photos shown)
  • Using cold rice is a must in my opinion. Rice at least one day old kept in the fridge is the best. If you don’t have any leftover rice, spread the freshly cooked in a plate evenly, allow it to cool down and keep in the fridge for at least 30 minutes. This will make the grains firmer.
  • Use sesame oil if you can for getting the best flavour for fried rice.
  • If eating for weight loss, always bulk up the rice with more vegetables especially chopped cabbage.
  • Category: Lunch
  • Method: Cook
  • Cuisine: Chinese

Keywords: fried rice, egg, Chinese,