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A serving of vegan fried rice in a bowl with a spoon, garnished with green onions.

Low-Calorie Fried Rice

This healthy, low-calorie fried rice is bursting with veggies, flavor, and nutrition — ready in under 15 minutes, and perfect for a quick weeknight dinner or meal prep!
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Asian-Inspired
Calories: 275
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 3 cups cooked rice (day-old white or brown)
  • 0.5 onion, diced
  • 3–5 cloves garlic, minced (optional)
  • 1 bell pepper, diced (any color, optional)
  • 2–3 carrots, diced and grated (optional)
  • 1 cup green peas (fresh or frozen, optional)
  • 1 cup chickpeas, canned and rinsed (optional)
  • 3 tbsp soy sauce or tamari (for gluten-free)
  • 2 tbsp red wine vinegar (or rice/apple cider vinegar)
  • 1 tbsp garlic powder
  • 1 tbsp toasted sesame oil (optional)
  • ½ tsp neutral oil or cooking spray
  • green onions, sliced (for garnish, optional)

Equipment

  • large non-stick wok or skillet
  • Sharp knife
  • cutting board
  • Spatula or wooden spoon
  • Measuring cups and spoons

Method
 

  1. Prepare rice if not already cooked. Let cool completely in the fridge for a few hours or overnight for ideal texture.
  2. Dice onion and bell pepper, mince garlic, and prepare carrots and peas. Rinse chickpeas if using.
  3. Heat 1/2 tsp oil or use cooking spray in a large non-stick skillet or wok over medium-high heat.
  4. Add diced onion and garlic to the pan. Sauté 2–3 minutes until fragrant and softened.
  5. Stir in bell peppers or other firm vegetables. Cook 1–2 minutes to soften slightly.
  6. Add grated carrots and peas. Cook until vegetables are tender-crisp, stirring frequently.
  7. Add the cold rice, soy sauce, vinegar, garlic powder, and chickpeas. Mix well to combine and heat through.
  8. Stir constantly to break clumps and coat ingredients evenly. Cook 2–3 minutes until heated through.
  9. Turn off heat, drizzle sesame oil (if using), adjust seasonings. Garnish with sliced green onions before serving.

Nutrition

Calories: 275kcalCarbohydrates: 48gProtein: 11gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 1.5gSodium: 650mgPotassium: 430mgFiber: 6gSugar: 5gVitamin A: 2400IUVitamin C: 18mgCalcium: 50mgIron: 2.1mg

Notes

Use day-old, chilled rice for the best texture. Swap in your favorite vegetables like mushrooms, cabbage, or broccoli. For gluten-free, use tamari instead of soy sauce. Boost protein with tofu, chickpeas, or a scrambled egg.

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