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This healthy fried rice is one of our favorite quick and easy weeknight dinners. It’s light while still being filling and delicious. Plus, it’s much better than takeout fried rice!
What makes this fried rice healthy?
Here’s what makes this fried rice better for you than takeout:
- Lower salt– Fried rice is typically loaded with salt and MSG. This recipe uses coconut aminos, which are lower in salt than soy sauce, and does not have any other added salt to it.
- Veggie Loaded – We added carrots, bell peppers and peas for a veggie loaded meal. You could add whatever veggies you have at home – mushrooms, cabbage.. pretty much anything will work!
- High Protein- This fried rice is made with chicken breasts that are low in fat and high in protein.
- Healthy carbs– We used brown rice to add whole grains to this dish. Brown rice is a complex carb and it can help you stay full for longer.
Now don’t get me wrong, I LOVE takeout. After cooking all week… sometimes on Friday night the only thing I want to do is veg out in my sweatpants and eat my dinner out of a plastic container…
It always seems like the best idea in the moment, but then the next day I usually don’t feel great.
That’s why I came up with healthier versions of my favorite takeout foods like Healthy Chicken Pad Thai , Spicy Ground Turkey Stir Fry and Healthy Orange Chicken!
This lighter fried rice is right up there with healthy takeout fakeout food!
I think this Lighter Chicken Fried Rice is going to be your new favorite weeknight dinner… but you give it a try and let me know!
Ingredients for Healthy Fried Rice:
To make this healthy fried rice you’ll need: toasted sesame oil, chicken breasts, onion, garlic, peppers, carrots, ground ginger, pepper, coconut aminos, red pepper flakes, eggs, frozen peas, and cooked rice.
We have listed substitutions/ways to customize this recipe with what you have on hand below in the post!
How to make Healthy Chicken Fried Rice:
Making fried rice is super simple! Heat your oil in a pan and sear the chicken.
Once your chicken is cooked, remove it from the pan and set aside.
Add veggies to the pan and cook until they’re soft. Once softened, push to the side and add scrambled eggs + coconut aminos to the pan.
Cook the eggs and stir every thing together. Add your cooked chicken and frozen peas to the pan and stir together.
Garnish with sesame seeds and green onions if you like.
How to cook rice:
You can cook your rice on the stovetop, instant pot, or even in the crockpot. You can also buy/use pre cooked or frozen brown rice in this recipe!
Stovetop: Check the back of your rice for instructions on
Instant Pot: Different types of rice require different cooking times. Here’s a link to a guide on how to cook rice in your instant pot.
Crockpot: I usually make my rice in the instant pot because it’s quicker but here’s a link to cooking rice in the crockpot.
Substitutions for this fried rice recipe:
Rice: You can use any type of rice in this recipe. Brown or white rice will work. You can also use cauliflower rice.
Egg free: You can simply omit the eggs.
Oil: You can sub toasted sesame oil with olive oil, avocado oil or canola oil. It will not be as flavorful and we really recommend using toasted sesame oil.
Vegetables: Bulk up the dish by adding more carrots or peppers! I’ve also added in mushrooms and match-stick sliced zucchini and it was yummy!
Vegetarian: Feel free to skip the chicken and bulk up on veggies to make this vegetarian!
Protein: You can sub in shrimp for the chicken if you’d like. Shrimp take much less time to cook, depending on their size I would cook about 2 minutes on each side until shrimp begin to turn pink. You can also use shaved steak/beef if you prefer! I have not tried this recipe with cooked tofu but I think it would work!
Chicken: Boneless skinless thighs or chicken tenders will also work.
Coconut Aminos: If you don’t have coconut aminos – substitute soy sauce or Bragg’s liquid aminos. If you use Bragg’s use 1/2 the amount as it is much saltier.
Tips for making chicken fried rice:
- Cutting carrots – an easy way to get small pieces of carrot is to peel in ‘ribbons’ and then chop with a knife. They’ll cook perfectly in this recipe that way!
- Precooked rice – You can buy precooked frozen brown rice or make it in the instant pot to save time. For brown rice we do a 1:1 ratio of rice and chicken broth at 6 minutes.
- Veggies – You can buy pre cut veggies to save time. I love the Healthy 8 Mix from Trader Joe’s. Coleslaw or or broccoli slaw mix will also work!
Storing/Serving Healthy Chicken Fried Rice:
Storing: I keep this healthy fried rice in the refrigerator for up to 4 days
Reheating: You can reheat this fried rice in a pan or in the microwave.
Freezing: We have not tried freezing this healthy fried rice but I think it would work!
Other healthy chicken recipes:
- Healthy Orange Chicken
- Healthy Mediterranean Chicken Orzo
- Healthy Chicken Pad Thai
- Healthy Sesame Chicken
Healthy Fried Rice
Ingredients
- 2 tablespoons toasted sesame oil
- 1 lb boneless skinless chicken breasts cut into 1 inch cubes
- 1 cup onion finely chopped
- 1 tablespoon garlic finely minced
- 1 cup peppers diced finely
- 1 cup carrots finely chopped
- 1 teaspoon ground ginger
- 1/2 teaspoon pepper
- 1/2 cup coconut aminos
- 1/4 teaspoon red pepper flakes optional- omit if you like less spice
- 2 eggs
- 1 cup frozen green peas
- 2 cups cooked rice
Instructions
- In a pan, heat 1 tablespoon toasted sesame oil. Sauté chicken for 15-20 minutes until brown on edges. Remove chicken from the pan and set aside.
- In the same pan, add additional tablespoon of sesame oil. Heat the oil and sauté onions, garlic, peppers, carrots and spices until vegetables start to soften, approximately 5 minutes.
- Stir in cooked rice. Push rice/veggies to the side of the pan
- In a small bowl, whisk together eggs until combined. Add eggs to the pan and scramble on the empty side of the pan. Stir together with rice/veggie mixture and cook for 1-2 minutes until eggs are cooked.
- Add cooked chicken, coconut aminos + peas to the pan, stir together until combined
- Serve with sesame seeds or chopped scallions + enjoy!
Sondra
We made this to start of our New Year festive but healthy, it was delicious!! So far everything we have tried from your site has not only been healthy and tasty but easy to make and that helps me tremendously. Thank you for sharing all this with all of us.
Sondra
To start our New Years off right we made this delicious and healthy dish and we LOVED it. Every recipe I have tried from your site has been not only tasty and healthy but easy to prepare. Thanks for sharing!!
The Clean Eating Couple
This makes me so happy to hear, Sondra!! What an awesome way to start off 2019!
Paula
Made this tonight with just vegetables and rice ( meat free ) it was so good ! Once again , love your recipes !
The Clean Eating Couple
So glad you liked it, Paula!
Nikki
My new favorite stir fry recipe! I followed the directions exactly but did sub squash and zucchini for the peas. I am yet to find a recipe from this site that we don’t all love.
The Clean Eating Couple
Thank you so much, Nikki! Love those additions!
Elizabeth
So easy to sub things out! I had chicken thighs and not breasts- still worked great. I also used a bunch of extra veggies and only half the rice- still delicious!!
The Clean Eating Couple
Thanks, Elizabeth! Perfect way to substitute!
Holly
Literally the easiest recipe, especially during quarantine! I just used up some veggies I had in my fridge with chicken and rice and voila! A meal my husband actually wants to eat as leftovers! Definitely will be cooking this again and again!
The Clean Eating Couple
Yay! This makes me so happy to hear! Thanks Holly!
Cami
This was amazing!!!!! I needed something quick for dinner and just wasn’t feeling anything….. until I saw you posted this recipe! It was calling my name! It was so easy to make and so delicious. Love that you always include SO many substitutions and how well thought out your recipes are. We’ll be eating this for lunch the rest of the week ☺️
The Clean Eating Couple
Thank you so much, Cami! I really appreciate it!
Teresa gasca
I made this last night, my first time using coconut aminos and it definitely will be used again. This fried rice hit the spot! Yes we all enjoy take out, but believe me the red peppers and aminos made such a huge difference. It did not taste salty like some rices do. I enjoy trying the clean eating couples recipes. And this by far is one of my favorites!
The Clean Eating Couple
Thank you so much, Teresa! I’m so glad you like our recipes 🙂
Molly
Just made this for my late lunch, tastes amazing! Your recipes are so good and nutritious
The Clean Eating Couple
So glad you liked it, Molly! Thank you so much!
Stephanie Wilmott
I used cauliflower rice and it was delicious!
The Clean Eating Couple
Glad you liked it, Stephanie!
Bill
Really enjoyed this one as well as some of your other recipes. My wife and I have started eating vegetarian 3 days per week and subbed edamame for the chicken to get the protein (as well as good fiber). Keep up the great ideas. Going to try the Stuffed Acorn Squash on Friday!
The Clean Eating Couple
Thanks, Bill! Glad you liked it!
Liz
We always make too much rice as a side dish, so this is my go-to way to turn leftover rice into meal prepped lunches!! I’ve made it 3 times, and am keeping this in my rotation permanently!
The Clean Eating Couple
Thank you so much, Liz! I’m so glad you liked it! Great way to use up rice 🙂
Pedro Singh
Are you sure that the amount of Vitamin A is correct?
The Clean Eating Couple
Hi Pedro – All of our nutrition facts are estimates and will vary based on the ingredients you use. This is the number the calculator gave us.