How to Make Egg Fried Rice Healthy

The Basics

Egg fried rice is a classic Chinese-style dish that is made by stir-frying cooked rice with eggs, vegetables, and seasonings. It’s a simple and delicious dish that can be made in just minutes, but it’s also high in calories and fat. If you’re looking for ways to make your egg fried rice healthier, there are several easy modifications you can make.

Choose the Right Rice

The first step in making a healthier version of egg fried rice is to choose the right type of rice. White rice is the traditional choice, but it is not the healthiest option. Instead, opt for brown rice, which is higher in fiber and other nutrients. You can also use quinoa, which is even higher in fiber and protein than brown rice.

Load Up on Veggies

Adding lots of vegetables to your egg fried rice is a great way to boost the nutrition and make it a more balanced meal. Use a variety of vegetables such as carrots, peas, bell peppers, mushrooms, and onions. You can also add some greens such as spinach or kale for even more nutrition.

Go Lean with the Protein

Eggs are the traditional protein choice for egg fried rice, but you can also use leaner options such as chicken, turkey, or tofu. If you are using eggs, try using just one or two instead of three or four. This will cut down on the fat and calories without sacrificing flavor.

Experiment with Seasonings

When making egg fried rice, it’s easy to reach for the soy sauce. However, this can add a lot of sodium to your dish. Instead, try using fresh herbs such as cilantro, basil, or parsley to add flavor without the extra sodium. You can also use other seasonings such as garlic, ginger, or chili flakes.

Serve with a Side of Fresh Fruit

Egg fried rice is delicious on its own, but for a complete meal you should serve it with a side of fresh fruit. The sweetness of the fruit will balance out the savory flavors of the egg fried rice. Choose seasonal fruits such as apples, oranges, pears, or mangoes for the best flavor.

Making egg fried rice healthier doesn’t have to be complicated. By making a few simple changes, you can enjoy a delicious and nutritious meal in no time!