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Is fried rice good for you

is fried rice good for you

Starting with freshly cooked or well-chilled rice guarantees it won't clump up as you stir-fry it. Frying in batches compensates for the low heat output of. Healthy Fried Rice tastes just as good as your favorite take-out version but so much healthier! Using cooked brown rice, eggs, green onions, cabbage. Prepared steamed white rice with soy sauce, eggs, peas, carrots and green onions. All products are subject to availability at the restaurant where you.
is fried rice good for you
is fried rice good for you

Is fried rice good for you -

Healthy Chicken & Veggie Fried Rice Meal-Prep

Spice up your meal prep routine with these healthy veggie-packed chicken fried rice meal prep bowls. They come together in under 30 minutes in just one pan and are full of flavor!
Healthy Chicken & Veggie Fried Rice Meal-PrepFried rice was my favorite Chinese dish growing up and now as an adult, it’s still one of my top 3 picks. Today we’re making a healthier version of this classic by using brown rice and adding lots of veggies and chicken for a protein-packed lunch that will keep you going all week long!

To being, you will need cooked rice. We like to use brown rice but white rice or quinoa will also work. If you are on a low carb or keto diet, consider using cauliflower fried rice. For the veggies, frozen carrots, and peas work perfectly for this dish.

The next step is to simple stir-fry the chicken and veggies until cooked through and tender and then add the cooked rice and soy sauce. Serve warm or divide into meal prep containers and drizzle with sriracha for a spicy kick. Enjoy for up to 4 days in the fridge or freeze for up to 2 months!
Healthy Chicken & Veggie Fried Rice Meal-Prep

Healthy Chicken and Veggie Fried Rice Meal Prep

Spice up your meal prep routine with these healthy veggie-packed chicken fried rice meal prep bowls. They come together in under 30 minutes in just one pan and are full of flavor! 
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Keyword: healthy, meal prep


  • 2tbspolive oilor sesame or oil of choice
  • 1lbchicken breast cut into bite-sized cubes
  • 1/2cuponiondiced
  • 1red or green bell pepperdiced
  • 1cupfrozen peas and carrot blend
  • 1clovegarlicminced
  • 3tbsplow sodium soy sauce
  • salt and pepper to taste
  • 4cupscooked brown rice


  • Heat 2 tablespoons oil in a large skillet or pan over medium-high heat. Add in chicken and season generously with salt and pepper; cook until chicken is just cooked.
  • Add onion, bell pepper, carrots, peas, and garlic and saute for 1 minute. Add rice and soy sauce and stir-fry for 2-3 minutes or until cooked through.
  • Cool for 5 minutes then divide into 4 meal prep containers and drizzle with sriracha if desired. Allow rice to cool before refrigerating or freezing. To reheat, microwave on medium-high for 2 minutes or until steaming.

Healthy Chicken & Veggie Fried Rice Meal-Prep

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Filed Under: All Recipes, Meal PrepTagged With: Chicken, fried rice, meal prep


Restaurant Caliber Chicken Fried Rice

  1. In a small bowl whisk sesame oil, tamari, rice vinegar, sugar, and cornstarch; set aside.

  2. Heat one tablespoon of oil in a large skillet or wok over high heat.

  3. Add egg and gently scramble; remove from pan and set aside.

  4. Heat remaining oil in skillet; add chicken and vegetables and cook for 2 to 3 minutes.

  5. Add sauce and cook for 2 minutes more to thicken sauce

  6. Add rice and cooked egg.

  7. Continue to cook, stirring frequently until all ingredients are heated through, about 5 minutes.

  8. Serve topped with cashews.

Ingredient Variations and Substitutions

Unlike soy sauce, tamari is not brewed with wheat. Look for it at your local grocery store or Asian market. It's also readily available in low-sodium varieties. If you do use soy sauce and have celiac disease or gluten intolerances, make sure to use a gluten-free brand.

Instead of chicken, use leftover pork, steak, shrimp or leave the meat out for a vegetarian version.

Use any type of quick cooking fresh or frozen vegetables in this recipe. Alternatives include sliced bell pepper, frozen cut green beans, chopped broccoli, or baby spinach. Look for pre packaged coleslaw mix with shredded cabbage and carrots that are cleaned and ready to cook.

Cooking and Serving Tips

Cook a large batch of rice in the beginning of the week for burritos and rice bowls. A few days later use what’s leftover to make this quick and healthy recipe.

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You Should Never Order Fried Rice At A Chinese Restaurant. Here's Why

According to WebMD, the main component of this dish is white rice, which doesn't have much fiber, and can cause you to not feel full. It's also typically filled with plenty of soy sauce, which adds tons of sodium, and, of course, is fried in oil that could potentially cause you to pack on the pounds. If you want a healthier option, try ordering brown rice instead, which has been shown to protect against type 2 diabetes. Livestrong also points out that more fat can be introduced into the dish, not just from the oil, but from fattier meats. Even worse yet is if those fatty meats have been deep-fried prior to being added to the rice.

A 1-cup serving of fried rice from a restaurant will run you about 7 grams of fat, and as for that sodium, the same portion packs a salty punch at 460 milligrams. We all know that one measly cup of fried rice doesn't cut it when you're in the mood for Chinese, and a typical 4-cup standard serving means you're looking at 1,840 milligrams of sodium, and 28 grams of fat. Daily recommended intake, you ask? No more than 2,300 milligrams of sodium, and no more than 65 grams of fat.


Calorie Counts for Fried Rice: Vegetable, Beef, Chicken, Pork, and Shrimp

Fried rice is a popular dish and a staple of many types of Asian cuisine.

It usually consists of cooked rice with vegetables, eggs, and meat, fish, or poultry.

However, the number of calories found in fried rice can vary depending on the specific ingredients used.

This article provides an estimate of how many calories are in several different types of fried rice.

Beef fried rice: 352 calories

Most types of fried rice with beef are made with ground beef or flank steak, a lean cut of meat from the cow’s abdominal muscles.

Thus, fried rice with beef is higher in protein than many other types of fried rice.

It’s also relatively high in fat, which increases the total amount of calories in each serving.

One cup (198 grams) of fried rice with beef contains ():

  • Calories: 352
  • Protein: 16 grams
  • Carbs: 55 grams
  • Fat: 8 grams

One cup (198 grams) of fried rice with beef contains about 352 calories, along with a good amount of fat and protein.

Shrimp fried rice: 329 calories

Shrimp fried rice is popular for its rich flavor and tender texture.

It’s made using peeled and deveined shrimp, which is lower in fat and calories than other types of meat and poultry often used in fried rice recipes.

One cup (198 grams) of fried rice with shrimp contains ():

  • Calories: 329
  • Protein: 13 grams
  • Carbs: 55 grams
  • Fat: 6 grams

One cup (198 grams) of fried rice with shrimp contains about 329 calories and is lower in fat than other varieties.

Pork fried rice: 354 calories

Pork fried rice is typically made with ground pork, pork chops, or pork loin.

Fried rice with pork contains the highest amount of calories compared with other varieties of fried rice.

This is because pork can be somewhat high in fat, depending on the specific cut of pork you use.

One cup (198 grams) of fried rice with pork contains ():

  • Calories: 354
  • Protein: 15 grams
  • Carbs: 55 grams
  • Fat: 8 grams

One cup (198 grams) of pork fried rice contains about 354 calories and is slightly higher in fat than other types of fried rice.

Chicken fried rice: 343 calories

Although you can use almost any type of chicken to make chicken fried rice, most recipes call for chicken breast.

Chicken breast contains a good amount of protein per serving, along with moderate amounts of fat and calories.

One cup (198 grams) of fried rice with chicken contains ():

  • Calories: 343
  • Protein: 14 grams
  • Carbs: 55 grams
  • Fat: 7 grams

One cup (198 grams) of chicken fried rice contains about 343 calories and a moderate amount of fat.

Vegetarian fried rice: 289 calories

Vegetarian fried rice typically contains ingredients such as soy sauce, stir-fried veggies, and sesame oil.

It usually also includes scrambled eggs, which are mixed into the fried rice.

Because it doesn’t contain any meat, vegetarian fried rice is lower in calories, protein, and fat than other types of fried rice.

One cup (166 grams) of vegetarian fried rice contains ():

  • Calories: 289
  • Protein: 6 grams
  • Carbs: 54 grams
  • Fat: 5 grams

One cup (166 grams) of vegetarian fried rice contains about 289 calories and has a lower fat and protein content than other fried rice varieties.

How to cut down on calories

If you’re making fried rice at home, there are plenty of ways to lower the calorie content of your dish.

Try loading up on the veggies, which is a great way to cut back on calories and boost the amounts of fiber, vitamins, and minerals in your meal.

Choosing lean cuts of meat, fish, or poultry can also reduce the number of calories in your dish. Alternatively, you can skip the meat to give your fried rice a vegetarian twist.

Swapping in cauliflower rice in place of white rice is another easy way to cut back on carbs and calories.

You can also use less oil and sauté your rice instead of frying it to help keep your calorie consumption in check.


When preparing fried rice at home, you can use several strategies to reduce the number of calories in your meal.

The bottom line

The amount of calories in fried rice depends on the specific ingredients you use.

Beef, chicken, pork, shrimp, and vegetarian fried rice dishes provide varying amounts of calories.

Choosing lean cuts of meat, using less oil, loading up on veggies, or opting for cauliflower rice in place of white rice can reduce the number of calories in your meal.

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Now I prefer to use a food processor to create the cauliflower “rice” as it literally only takes a few seconds (HUGE time saver!), but if you don’t have one on hand you can always use a cheese grater or even chop it yourself into fine little pieces, but I’m all about recipes that are quick, easy and save you time!  I also love that this entire dish is cooked in one single skillet (or wok), so that makes clean up a breeze too.  Simply saute your veggies, stir in the cauliflower rice, drizzle everything with sauce and BOOM.  You’ve got dinner ready to go in under 20 minutes!

You see what I mean about this being a game changer now?  I honestly won’t ever go back to regular fried rice again, I mean why would I?  This version is just TOO good to pass up and too good for YOU!

Take my word for it.


  • 1 head cauliflower, chopped into florets
  • 1 small yellow onion, finely chopped
  • 1/2 cup frozen peas
  • 1/2 cup carrots, cubed
  • 2 eggs, beaten
  • 1 Tbsp sesame oil
  • 1/4 cup low sodium soy sauce
  • 1 Tbsp light brown sugar
  • 1/8 tsp. ground ginger
  • Pinch red pepper flakes
  • 2 Tbsp green onions, chopped


  1. Chop head of cauliflower into florets and place in food processor. Pulse until it starts to resemble rice; set aside.
  2. Heat a large wok (or skillet) over medium heat and drizzle in sesame oil. Add onion, peas and carrots and saute until tender, about 2 minutes.
  3. Meanwhile in a small bowl, whisk together soy sauce, brown sugar, ginger and red pepper flakes; set aside.
  4. Slide veggie mixture to one side of the wok and add in the beaten eggs, scrambling until cooked through and then incorporate with the veggies.
  5. Stir in cauliflower “rice” and pour the soy sauce over top, mixing well. Cook for an additional 3 to 4 minutes, until cauliflower is soft and tender.
  6. Top with green onions, serve and enjoy!


Serving Size: 1 1/4 cup • Calories: 131 • Fat: 6.3 g • Saturated Fat: 1.3 g • Carbs: 13.5 g • Fiber: 3 g • Protein: 6.5 g • Sugars: 7.1 g • WW Freestyle Points: 2

3{Healthy} Cauliflower Fried Rice  <div><h2>Healthy Cauliflower Fried Rice</h2><div><p>Jump to Recipe</p><p><em>This Healthy Cauliflower Fried Rice tastes just as delicious as your typical take-out favorite, but without all the calories and carbs!  This dish is packed with veggies and easily made in just 15 minutes!</em></p><p><img src= Posted in For you


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