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    Home » Main Dish

    Low Calorie Fried Rice

    Published: October 9, 2023 · Modified: October 1, 2023 by Kate · This post may contain affiliate links. As an Amazon associate, I earn from qualifying purchases.

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    Pinterest pin of low calorie fried rice.

    Tired of the same old rice routine? Shake things up with this Low Calorie Fried Rice! This recipe is packed with brown rice, colorful veggies, and a hint of soy sauce.

    A scoop of fried rice on a plate.
    Jump to:
    • How Many Calories Are In Fried Rice?
    • Why You'll Love This Recipe
    • Ingredients You'll Need
    • Step-By-Step Instructions
    • Expert Tips
    • Variations
    • Storing & Freezing
    • Recipe FAQ's
    • More Low Calorie Recipes
    • Low Calorie Fried Rice
    • #respond

    Check out my Instant Pot Vegetable Fried Rice and my Fried Rice With Bacon for more fried rice recipes!

    This low calorie fried rice is your new go-to for a twist on the Chinese restaurant favorite. This dish keeps it light without skimping on the good stuff!

    It's all about keeping it real – real ingredients, real taste, and real light on the calories.

    How Many Calories Are In Fried Rice?

    Ordinary fried rice typically contains around 300 calories per cup, whereas this recipe offers a mere 148 calories per cup.

    A shaped cup of rice on a plate.

    Why You'll Love This Recipe

    • This easy fried rice recipe is a great way to use up cold rice and is perfect as a main dish.
    • It's loaded with a colorful mix of veggies, from crunchy carrots to sweet peas. It's a tasty way to sneak more vegetables into your meal!
    • The drizzle of low-sodium soy sauce is a game changer, and adds a burst of umami goodness with less sodium.
    • The good news is it's made with accessible ingredients and not a lot of oil!

    Ingredients You'll Need

    Labeled ingredients for the fried rice.
    • Olive Oil: Used for sautéing, olive oil has a mild flavor. You can also use vegetable oil, sesame oil, avocado oil, peanut oil, or a little butter.
    • Onion, Garlic & Ginger: The dynamic trio of aromatics is the flavor foundation.
    • Mixed Vegetables: A vibrant blend adds color, crunch, and a variety of nutrients to the dish.
    • Eggs: Adds a protein boost.
    • Cooked Brown Rice: The best choice for a nutty flavor and hearty texture. For the best results, use leftover rice! If you prefer white rice, you can also use jasmine rice, long grain rice or short grain rice.
    • Low-Sodium Soy Sauce: A splash of this umami-rich sauce brings depth and character to the fried rice. You can also use coconut aminos.
    • Salt & Black Pepper: Just a pinch of these pantry staples is all you need to enhance the overall taste.
    • Green Onions (Optional): Brings a mild onion-like flavor that's both visually appealing and subtly flavorful.

    Step-By-Step Instructions

    Steps to make the fried rice.
    Fried rice in a skillet.

    Step 1: Heat the cooking oil in a large skillet over medium-high heat.

    Step 2: Add the chopped onion, minced garlic, and grated ginger to the hot oil. Sauté for 1-2 minutes until fragrant.

    Step 3: Add the mixed vegetables to the skillet. Stir-fry for about 3-4 minutes until they are slightly tender but still crisp. If you prefer softer vegetables, you can cook them a bit longer.

    Step 4: Push the vegetables to the side of the pan to create space for the eggs.

    Step 5: Pour the whisked eggs into the cleared side of the skillet. Allow them to cook undisturbed for a few seconds, then gently scramble them using a spatula. Once the eggs are cooked, mix them with the sautéed vegetables.

    Step 6: Add the cooked brown rice to the skillet. Break up any clumps of rice with the spatula and mix it well with the vegetables and eggs.

    Step 7: Drizzle the soy sauce over the rice and vegetables. Stir-fry for an additional 2-3 minutes to combine the flavors.

    Step 8: Taste the fried rice and season with salt and pepper as needed. Keep in mind that soy sauce already contains salt, so you may not need much additional salt.

    Step 9: If desired, garnish the fried rice with chopped scallions for added freshness and color.

    NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!

    Fried rice scooped on a fork.

    Expert Tips

    • The best rice is using day old cooked rice. It's slightly drier, making it easier to separate grains and prevent clumps when stir-frying.
    • Sautéing onions, garlic, and ginger at the beginning releases their flavors into the oil, providing a rich base for the entire dish.
    • Instead of stirring too vigorously, use a fork to gently fold the rice and ingredients. This prevents rice from getting mushy and keeps everything evenly distributed.
    • Start with a little soy sauce, you can always add more if needed. This helps you control the saltiness and prevents the dish from becoming too briny.

    Variations

    • Lean Protein: Add grilled chicken breast, shrimp, or tofu for extra protein. Leftover chicken works too!
    • Egg Whites: If you're watching your calorie intake, use egg whites instead of whole eggs. 
    • Veggie: Load up on low calorie veggies like green bell peppers, red bell pepper, broccoli, red cabbage, snap peas, and spinach. The more veggies, the better!

    Storing & Freezing

    Storing: Let the fried rice cool down to room temperature and store it in an airtight container. Refrigerate for up to 3-4 days.

    Freezing: Allow the fried rice to cool completely before freezing. Divide the fried rice into individual portions before freezing. This makes it easier to thaw and reheat only what you need. Place each portion in an airtight freezer safe container or a heavy duty freezer bag. Freeze for about 1-2 months.

    Recipe FAQ's

    Can I use frozen vegetables?

    Absolutely, frozen vegetables are a convenient option. Just make sure to thaw and drain them before adding to the skillet to prevent excess moisture.

    How can I make the dish spicy?

    You can add red pepper flakes, sriracha sauce, or chopped chili peppers to add some heat.

    Can I use a different type of oil?

    Certainly, you can use oils like sesame oil or coconut oil for a different flavor profile.

    How do I prevent the rice from sticking to the pan?

    Using day-old rice helps prevent sticking. Additionally, make sure the pan is hot and well-oiled before adding the rice.

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    If you love this recipe, please leave a comment with a five-star rating — or simply hit the five-star button in the recipe card. Don't forget to signup for my newsletter!

    Thumbnail of low calorie fried rice.

    Low Calorie Fried Rice

    5 from 1 vote
    By Kate
    Tired of the same old rice routine? Shake things up with this low calorie fried rice! This recipe is packed with wholesome brown rice, colorful veggies, and a hint of soy sauce.
    Pin Recipe Print Recipe Save RecipeSaved!
    Prep 15 minutes mins
    Cook 15 minutes mins
    Total 30 minutes mins
    Servings 3
    Calories 148kcal
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    Special Equipment

    • Ceramic Frypan
    • Cutting Boards
    • Knife Set

    Ingredients
     
     

    • 1 tablespoon olive oil
    • 1 small onion finely chopped
    • 2 cloves garlic minced
    • 1 teaspoon grated ginger
    • 1 cup mixed vegetables such as carrots, peas, corn and peas
    • 2 eggs lightly beaten 
    • 1 cup cooked brown rice day old rice works better for fried rice
    • 2 tablespoons low-sodium soy sauce
    • Salt and pepper, to taste
    • Chopped scallions, for garnish optional

    Instructions
     

    • Heat the cooking oil in a large skillet over medium-high heat.
    • Add the chopped onion, minced garlic, and grated ginger to the hot oil. Sauté for 1-2 minutes until fragrant.
    • Add the mixed vegetables to the skillet. Stir-fry for about 3-4 minutes until they are slightly tender but still crisp. If you prefer softer vegetables, you can cook them a bit longer.
    • Push the vegetables to the side of the pan to create space for the eggs.
    • Pour the beaten eggs into the cleared side of the skillet. Allow them to cook undisturbed for a few seconds, then gently scramble them using a spatula. Once the eggs are cooked, mix them with the sautéed vegetables.
    • Add the cooked brown rice to the skillet. Break up any clumps of rice with the spatula and mix it well with the vegetables and eggs.
    • Drizzle the soy sauce over the rice and vegetables. Stir-fry for an additional 2-3 minutes to combine the flavors.
    • Taste the fried rice and season with salt and pepper as needed. Keep in mind that soy sauce already contains salt, so you may not need much additional salt.
    • If desired, garnish the fried rice with chopped scallions for added freshness and color.

    Notes

    • The best rice is using day old cooked rice. It's slightly drier, making it easier to separate grains and prevent clumps when stir-frying.
    • Sautéing onions, garlic, and ginger at the beginning releases their flavors into the oil, providing a rich base for the entire dish.
    • Instead of stirring too vigorously, use a fork to gently fold the rice and ingredients. This prevents rice from getting mushy and keeps everything evenly distributed.
    • Start with a little soy sauce, you can always add more if needed. This helps you control the saltiness and prevents the dish from becoming too briny.
    • Storing: Let the fried rice cool down to room temperature and store it in an airtight container. Refrigerate for up to 3-4 days.
    • Freezing: Allow the fried rice to cool completely before freezing. Divide the fried rice into individual portions before freezing. This makes it easier to thaw and reheat only what you need. Place each portion in an airtight freezer safe container or a heavy duty freezer bag. Freeze for about 1-2 months.

    Nutrition

    Calories: 148kcalCarbohydrates: 17gProtein: 7gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 124mgSodium: 626mgPotassium: 211mgFiber: 2gSugar: 1g

    All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

    Tried this recipe?Give it a star rating and leave a comment below!

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